How many days to lift per week - Bodybuilding Discussion on Bodybuilding.net Training Forum

gsxrclub80 · 06-13-2008, 10:32 AM

How many days of the week does everyone work out? Right now i'm working out Monday-Thursday. The following was my old routine:

m-back
t-chest
w-shoulders
t-arms & legs

After receiving advice on here i've switched it up and i'm doing tri's with chest on tuesday and bi's with back on monday and just doing legs thursday.

I usually try and do pushups, pullups, and situps on saturday just to keep routine. Do you guys think i'm allowing enough time to recover?

Pitysister · 06-13-2008, 11:14 AM

3 days...m/w/f...

with yours i would at least put a day in between two days of working out just for rest....no need for pullups on saturday...put them in your routine...and enjoy the weekend off.

gsxrclub80 · 06-13-2008, 11:36 AM

so you're saying maybe take tuesday off and switch it to friday?

widdoes2504 · 06-13-2008, 11:40 AM

Right now I am able to hit the gym 4 days per week. Monday, Tuesday, Thursday and Friday. Plenty of work in the gym along with a decent diet and rest means I am continuing to grow and am stronger than ever. I love it.

Ross86 · 06-13-2008, 11:43 AM

If you're going to do a split like you mentioned, then do this:
Mon - legs
Wed - back
Fri - chest/shoulders

Or this:
Mon - legs
Wed chest/shoulders
Fri - back

iron_worker · 06-13-2008, 12:01 PM

For a split I would suggest upper/lower body.

Monday - Upper 1 - Flat Bench
Tuesday - Lower 1 - Squats
Wednesday - rest
Thursday - Upper 2 - M. Press
Friday - Lower 2 - Deads

I'm going to start something like that very soon. The exercises I lifted are the priority exercises for that day. So you'd hit those ones first with really high intensity.

On bench day I might do dynamic work on M.Press and vice versa.

There is obviously other accessory work to be done but thats more up to you.

Thats what I think works out nice because each main lift gets one day to be in the spotlight and you're still hitting all the muscle groups at least 2x per week.

If you're a begginner I would just suggest a simple 3x a week full body to begin with. You can probably accomplish the same goals with either but I think the 3x full body would get there faster.

My 2 cents,

IronWorker

MONSTAFACE · 06-13-2008, 12:05 PM

LIFT EVERYDAY!!!!! lol just kidding. everyone here posted some good stuff. so my advice is to look at what eveyrone posted, try it out and see what works for you

gsxrclub80 · 06-13-2008, 12:13 PM

Ok thanks for all the help!! I think i might try what widdoes is doing so I can stick with the 4 day routine but rest on wednesday. I do have a fairly healthy diet and get lots of rest during the week since i work early.

iron worker - what would you classify a beginner as?

widdoes2504 · 06-13-2008, 12:36 PM

A beginner is one who while training seems to gain strength by just looking at the weights no matter what they do (I miss beginner gains......).

Pitysister · 06-13-2008, 01:14 PM

do you do any of the major lifts now? deadlift...squat...flat bench...military press...and rows? or do you do lots of little isolations that probably aren't doing you any good?

do you progress with weight or reps or anything?

06-13-2008, 10:32 AM	#1 (permalink)
gsxrclub80 Rank: Member Join Date: Feb 2008 Posts: 78	How many days to lift per week How many days of the week does everyone work out? Right now i'm working out Monday-Thursday. The following was my old routine: m-back t-chest w-shoulders t-arms & legs After receiving advice on here i've switched it up and i'm doing tri's with chest on tuesday and bi's with back on monday and just doing legs thursday. I usually try and do pushups, pullups, and situps on saturday just to keep routine. Do you guys think i'm allowing enough time to recover?

06-13-2008, 11:14 AM	#2 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,465 Country: Gender:	3 days...m/w/f... with yours i would at least put a day in between two days of working out just for rest....no need for pullups on saturday...put them in your routine...and enjoy the weekend off.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

06-13-2008, 11:40 AM	#4 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,267 Country: Gender:	Right now I am able to hit the gym 4 days per week. Monday, Tuesday, Thursday and Friday. Plenty of work in the gym along with a decent diet and rest means I am continuing to grow and am stronger than ever. I love it.
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

06-13-2008, 11:43 AM	#5 (permalink)
Ross86 Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 2,256 Country: Gender:	If you're going to do a split like you mentioned, then do this: Mon - legs Wed - back Fri - chest/shoulders Or this: Mon - legs Wed chest/shoulders Fri - back
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" - Anonymous Stone Black

06-13-2008, 12:05 PM	#7 (permalink)
MONSTAFACE Rank: Lightweight Join Date: Aug 2007 Location: philly Posts: 1,369 Country: Gender:	LIFT EVERYDAY!!!!! lol just kidding. everyone here posted some good stuff. so my advice is to look at what eveyrone posted, try it out and see what works for you
	MONSTAFACE's Sig:OH SHIT!!!! ITS THE COPS!!!! You clearly don't know shit about fuck - KANE You're not some sort of mystical creature that is immune to a training effect- KANE I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!! yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway www.myspace.com/monstaface

06-13-2008, 11:36 AM	#3 (permalink)
gsxrclub80 Rank: Member Join Date: Feb 2008 Posts: 78	so you're saying maybe take tuesday off and switch it to friday?

06-13-2008, 12:01 PM	#6 (permalink)
iron_worker Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 1,078 Country: Gender:	For a split I would suggest upper/lower body. Monday - Upper 1 - Flat Bench Tuesday - Lower 1 - Squats Wednesday - rest Thursday - Upper 2 - M. Press Friday - Lower 2 - Deads I'm going to start something like that very soon. The exercises I lifted are the priority exercises for that day. So you'd hit those ones first with really high intensity. On bench day I might do dynamic work on M.Press and vice versa. There is obviously other accessory work to be done but thats more up to you. Thats what I think works out nice because each main lift gets one day to be in the spotlight and you're still hitting all the muscle groups at least 2x per week. If you're a begginner I would just suggest a simple 3x a week full body to begin with. You can probably accomplish the same goals with either but I think the 3x full body would get there faster. My 2 cents, IronWorker

06-13-2008, 12:13 PM	#8 (permalink)
gsxrclub80 Rank: Member Join Date: Feb 2008 Posts: 78	Ok thanks for all the help!! I think i might try what widdoes is doing so I can stick with the 4 day routine but rest on wednesday. I do have a fairly healthy diet and get lots of rest during the week since i work early. iron worker - what would you classify a beginner as?

06-13-2008, 12:36 PM	#9 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,267 Country: Gender:	A beginner is one who while training seems to gain strength by just looking at the weights no matter what they do (I miss beginner gains......).
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

06-13-2008, 01:14 PM	#10 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,465 Country: Gender:	do you do any of the major lifts now? deadlift...squat...flat bench...military press...and rows? or do you do lots of little isolations that probably aren't doing you any good? do you progress with weight or reps or anything?
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

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