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How many days to lift per week



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  #1  
Old 06-13-2008, 09:32 AM
gsxrclub80 gsxrclub80 is offline
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Default 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?
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Old 06-13-2008, 10:14 AM
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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.
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Old 06-13-2008, 10:36 AM
gsxrclub80 gsxrclub80 is offline
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so you're saying maybe take tuesday off and switch it to friday?
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Old 06-13-2008, 10:40 AM
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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.
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Old 06-13-2008, 10:43 AM
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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
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Old 06-13-2008, 11:01 AM
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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,


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Old 06-13-2008, 11:05 AM
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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
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Old 06-13-2008, 11:13 AM
gsxrclub80 gsxrclub80 is offline
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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?
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Old 06-13-2008, 11:36 AM
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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......).
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Old 06-13-2008, 12:14 PM
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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?
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