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10-08-2008, 08:25 AM
| #1 (permalink) |
| Rank: New Member  Join Date: Oct 2007
Posts: 26
|  Anyone ever workout 6 days a week? I have been lowring my volume lately and feel better and thinking of trying the following split while trying to gain some mass. Monday- Deadlift, SLDL (5 total sets) Tuesday- Flat BB Bench, Inc. DB press (5 total sets) Wednsday- Squat (4 total sets) Thursday- Military Press, Upright row (5 total sets) Friday- BB row, lat pulldown (5 total sets) Saturday- BB curl, close bench (4 total sets) I will work my entire body through the week, working on strength gains. Eating around 2800 calorie daily with a refeed on Sunday, my total rest day. stats: 6' 175 lbs. |
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10-08-2008, 09:00 AM
| #2 (permalink) |
| Banned Rank: Member Experience: 10+ Years Join Date: Jun 2008 Location: Lancaster, Ohio
Posts: 353
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Gender:  | That is similar to my current plan. M- press T- Squat W- cardio/GPP Th- Pull F-cardio/GPP S- event training Typically no more than 3 exercises a day and no more than 5 sets per exercise (with two sets being warmups or light form work). Works for me, but I suppose it is a personal preference. |
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10-08-2008, 09:06 AM
| #3 (permalink) |
| Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 1,078
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Gender:  | It can work I'm sure. I think this would work better for a strength oriented program then a mass one. (Which by the sounds of it is what you're after so that works) Peronally, I like to have a mininum of 2 days between deads and squats. I find one day just isn't enough but this depends on yourself and where you're at with your training etc. IronWorker |
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10-08-2008, 09:19 AM
| #4 (permalink) |
| Rank: New Member Join Date: Oct 2007
Posts: 26
| Well, been training for about 4 years but I used to be 290 pounds so really dieting on/off for 4-5 years. Never really focused on steady mass. In fact, Neve really focused on strength. My 5 rep max on deads is only 190 and 230 on squats, so I am still fairly new to the whole thing. BTW, my diet is based on Gironda and other. I do an anabolic type diet with high protien and fat for 6 days and on day 7, rest day, I unload with as much opats, rice, bread, pasta I want, usually 5000+ calories, really gets me pumped for the week of training. |
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10-08-2008, 09:42 AM
| #5 (permalink) |
| Rank: New Member Experience: 2-3 Years Join Date: Sep 2008 Location: Pennsylvania
Posts: 33
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Gender:  | since you are on a low carb diet throughout the week, training with low amounts of lifts each day like you are doing is probably a good thing as you will not have sustained energy for long workouts. i have always done my cutting diet by refeeding every three days because i find it keeps my metabolsim rolling. I guess that is personnal preference too, but i'm not sure you will get optimal strength gains from this diet. |
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10-08-2008, 09:50 AM
| #6 (permalink) |
| Rank: New Member Join Date: Oct 2007
Posts: 26
| I have found over the past few years that I derive much, much more energy from fat as opposed to carbs. I could wake up and eat a cup or 2 of aots with fruit and some egg white and feel dead lifting. If I wake up and have lets say eggs and cheese, about 40-50 protein and 20-30 grams of fat, I have alot mroe energy. |
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