5 days or 3
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
5 days or 3 - 9/11/2006 4:54:53 PM
|
|
|
propud
Posts: 483
Joined: 7/2/2006
Status: offline
|
whats better working out five days a week or 3 days a week but working out two muscle groups a day? and why? or why not?
|
|
|
|
|
RE: 5 days or 3 - 9/11/2006 5:29:47 PM
|
|
|
scottie
Posts: 173
Joined: 7/20/2006
Status: offline
|
3 days is best, at most, the recomended is 2 days in a row off one day, so monday, tuesday, off wednesday, thursday friday. but id say dont work out more than 3 days a week, much more than taht youll overload your muscles, and end up blowin a muscle, and being out for a week or more! with three days, tah tgives your muscles a rest period of 24hrs in between, remember, muscles dont grow when they are worked, they grow during rest when they repair themselves
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to propud)
|
|
|
|
|
RE: 5 days or 3 - 9/11/2006 5:38:01 PM
|
|
|
propud
Posts: 483
Joined: 7/2/2006
Status: offline
|
is four days better, like monday, tuesday, off, thurs, fri, off, off,
(in reply to propud)
|
|
|
|
|
RE: 5 days or 3 - 9/11/2006 5:57:08 PM
|
|
|
scottie
Posts: 173
Joined: 7/20/2006
Status: offline
|
personally, i do that (m t t f) for a couple weeks, then back down to 3 days a week for a couple, i find i put on alot of muscle from teh extra rests after teh couple weeks of ALOT of strenght gains. i tend to alternate every month or so, between 4 a week and 3 a week. during the 4 a week, i gain alot of strenght, then when i do 3 a week, i put on alot of mass in the like first week alone.
_____________________________
Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed
Goals:
180lbs
Max bench:300 lbs
17"arms
(in reply to propud)
|
|
|
|
|
RE: 5 days or 3 - 9/11/2006 6:14:09 PM
|
|
|
propud
Posts: 483
Joined: 7/2/2006
Status: offline
|
Day 1:
Day 1:
Biceps
Barbell Curls
EZ Bar Concentration Curls
Machine Preacher Curls
Alternating Hammer Curls
Forearms
Palms Up Dumbbell Wrist Curls
Barbell Wrist Curls Behind The Back
Day 2:
Calves
Hack Machine Calf Raises
Leg Raises Machine
Hamstrings
Lying Leg Curls
One Leg Kickbacks
Quadriceps
Leg Extensions
Machine Squats
Day 3:
Chest
Incline Barbell Bench Press – Upper Chest
Incline Dumbbell Flyes – Upper Chest
Barbell Bench Press – Middle Chest
Peck Deck Butterflys – Middle Chest
Cable Crossovers – Middle Chest
Triceps
Machine Hammer Extensions
Rope Pushdowns
Seated Two Arm Dumbbell Extensions
Bench Dips
Day 4
Shoulders
Two Arm Front Deltoid Dumbbell Raises – Front Delt
Machine Deltoid Military Presses – Middle Delt
Decline Lateral Raises – Middle Delt
Seated Side Lateral Deltoid Raises – Middle Delt
Reverse Incline Dumbbell Flyes – Rear Delts
Barbell Deltoid Presses Behind Head – Rear Delt
Traps
Dumbbell Shrugs
Day 5
Abs
Reverse Decline Crunches – Lower Ab
Hanging Ab Leg Raises – Lower Ab
Crunches (machine) – Middle Ab
Crunches (machine 2) – Middle Ab
Back
Widegrip Pulldowns - Back
Hyperextensions – Lower Back
Lying T Bar Rows – Upper Back
Bent Over Rows – Upper Back
Seated Cable Rows – Upper Back
This is my workout and i dont know how to lower it down to 4 or 3 days? i could use help. note that i play football outside for fun, at school i have p.e for one hour, and im joining volleyball, so thats my cardio.
< Message edited by propud -- 9/11/2006 6:15:30 PM >
(in reply to scottie)
|
|
|
|
|
RE: 5 days or 3 - 9/12/2006 9:09:29 AM
|
|
|
Broken09
Posts: 149
Joined: 5/22/2006
Status: offline
|
If you'd like to do a three day split you can switch your routine to a Push/Pull/Legs type where you do all the push exercises: Bench, Military, try extension etc... on one day. Back, bis, etc on another day, and then legs on the 3rd. You'll have to cut some exercises out but it will also allow you to rotate your exercises week by week and keep your muscles guessing.
In the end you have to find what works best for you. Some people do a five day split, some four, some three etc... But you definately want to switch things up.
(in reply to propud)
|
|
|
|
|
RE: 5 days or 3 - 9/12/2006 6:09:39 PM
|
|
|
propud
Posts: 483
Joined: 7/2/2006
Status: offline
|
ya i think im gonna do a four day split,
day 1: Biceps, Forearms, Chest
day 2: Legs, Triceps
day 3: Shoulders, Traps
day 4: abs, back
and other 3 days, ussually playing football, or volleyball at school or both.
(in reply to Broken09)
|
|
|
|
|
[Deleted] - 9/28/2006 5:48:47 PM
|
|
|
Deleted User
|
[Deleted by Admins]
(in reply to propud)
|
|
|
|
|
RE: 5 days or 3 - 10/1/2006 4:05:34 AM
|
|
|
CrashCoder
Posts: 127
Joined: 10/1/2006
Status: offline
|
Personally, I prefer to work out 6 days a week doing one muscle group per day. It’s not overtraining because I always make sure not to be there for longer than about 40 minutes. I follow the Max-OT program (just google for it). I’m having better results from this than the 3-day-split routine I followed before that.
Monday – Legs
Tuesday – Chest
Wednesday – Back
Thursday - Shoulders
Friday – Triceps
Saturday – Biceps
(in reply to Deleted User)
|
|
|
|
|
[Deleted] - 10/1/2006 6:16:43 AM
|
|
|
Deleted User
|
[Deleted by Admins]
(in reply to CrashCoder)
|
|
|
|
|
RE: 5 days or 3 - 10/2/2006 7:13:01 PM
|
|
|
dabeej
Posts: 8
Joined: 3/12/2006
From: mchenry Il
Status: offline
|
Just to add another idea like the Max-OT program,which I heard good things about . I am using the optimum anibolics program that is a 5 day program and it takes all the guess work on what to do as far as workouts and diet its really detailed. some other guys on this forum talk about it.
www.optimum-anabolics.com .
(in reply to Deleted User)
|
|
|
|
|
RE: 5 days or 3 - 10/3/2006 9:49:27 AM
|
|
|
Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
|
It is also up to what your body tells you, some people respond differently to different workouts, I do a pull/legs/push split with 1 day off in between so some weeks I do 6 days some weeks I do 5 and every 2-3 weeks I take 2 days between, but after 2-3 months of this I have to take 4-7 days off as I start getting overtrained.
The point to my rambling is to try a few different things and see what you body responds to.
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to dabeej)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
