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yuris 12-20-2011 12:51 PM

Training schedule that worked for you
 
What is the training schedule that worked best for you.
What i mean is, do you only train 3 times a week, 6 times a week ... more?

I used to train monday to Saturday, hitting twice a week every muscle, i gain kind of solid results, could be better if i took best care of my diet.

FitnessFreek 12-20-2011 02:43 PM

I like 3 days a week: Chest/Tri, Back/Bi, and Legs/Shoudlers
and 4 days a week: 2 upper body WO's and 2 lower body WO's

Pirate 12-20-2011 03:38 PM

I like to work around the 4 major lifts, Monday/Thursday-squats/military press, Tuesday/Friday-deadlift/bench press, the other 3 days are rest or cardio depending on my mood

yuris 12-20-2011 03:56 PM

In my training sometimes i think i hit too much, not feeling overtraining but i guess i don't rest enought for the intenity of the training.
Maybe i should lower the number of exercices.
Usually i do 4 exercices for the muscle group, maybe i should lower to 3 doing 15,12,10,8,6 increasing wheight.

Im saying this because if hit twice a week and i don't rest between, than 6 exercices a week for muscle group should be enought, except for legs because im a strong beliver that the legs must train more and harder than any other muscle group

FitnessFreek 12-21-2011 10:49 AM

Quote:

Originally Posted by yuris (Post 91563)
In my training sometimes i think i hit too much, not feeling overtraining but i guess i don't rest enought for the intenity of the training.
Maybe i should lower the number of exercices.
Usually i do 4 exercices for the muscle group, maybe i should lower to 3 doing 15,12,10,8,6 increasing wheight.

Im saying this because if hit twice a week and i don't rest between, than 6 exercices a week for muscle group should be enought, except for legs because im a strong beliver that the legs must train more and harder than any other muscle group

How many sets per exercise? If you are doing 5 sets per exercise, you are doing 40 sets per muscle group per week. I have gotten pretty nice results with just 15 sets per muscle group per week so you may be doing too much. Everybody is different though so don't take it too close to heart.

katherineuk 12-21-2011 07:23 PM

I am following the same workout routine and i am very happy with it. I do first two days shoulder, next two days chest and biceps and last two days wings.

yuris 12-21-2011 10:58 PM

I'm doing 5 sets 51 repetitions.

But at this time I'm working out on resistance so I'm doing 3 sets of 20 repetitions with 30sec to 45sec of rest between

iron_worker 12-22-2011 06:13 AM

Monday - Bench
Tuesday - Deadlift

Thursday - Military Press
Friday - Squats

Each day focuses on one of the big lifts with 1 or 2 accessory movements to support it. Keep it simple.

IW


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