can i train 6 days a week

i want to train six days a week for two separate 1 hour sessions would this be ok if i use supplements and what would be the best supplements to aid quick muscle repair
 
i am only doing 20/30kg sets so its nothing to heavy i really need help as i have heard i wont get the muscle growth if i do six on and 1 rest day
 
please help

inspiration is the key to succes

why do you need/want to train twice a day?

well hopefully for quicker muscle growth i want some sort of definition within 6 months

You can do that by training hard, and properly 3-5 times a week. Diet is key as well as focusing on major compound lifts, as the basis for your training.
If you are training hard enough you should want to be in the gym twice a day, 6 days a week.

Yes u can train six days a week, however i would try to cut down the workouts to no more than 45 minutes a peice. After this time your test and ability to properly recover and grow muscle goes into a steep downward spiral, even if you mentally feel like you can go longer

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

^ I don't agree. Training twice a day six times a week is too much. Maybe if you were on gear but not for us natural folk.

when you say natural do you mean steriods or supplemants
and if you think its to much what would youre suggestion be
many thanks

Can't overtrain if you're overeating.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

my diet is good
but if im using supplements to aid muscle recoverys  and so forth surely 1/2 hours a day should be ok like i said at the start im not lifting much im only doing 25/30kg as i have only just started so im on pretty small weights at the mo
but please some one tell me what would be a good routine and for how long
 
many thanks

Lifting 6 days/week would be a horrible mistake for a newb
 
http://www.discussbodybuilding.com/3-DAY-FULL-BODY-m303404.aspx

"i want to train six days a week for two separate 1 hour sessions"

am I the only one that thinks this means two seperate one hour sessions a day, training 6 days a week. So essentially 12 seperate 1 hr sessions. Have fun with that.

Yet


Can't overtrain if you're overeating.

Yes you can, it is called undersleeping


To the OP, don't be an idiot and train every day thinking you are doing yourself a favor.  Building muscle requires BOTH the breakdown of muscle fibers and the rebuilding of the muscle fibers to aid in growth.  The first is achieved by working out and stressing the muscles, the second is achieved by eating and getting the proper amount of rest to help your muscles heal up to be stronger than before.  If you work out every day all you will be doing is breaking your muscle fibers down and not giving them any chance to heal back up.  You will be spinning your wheels.

chalky palms is so right not to mention burning yourself out mentally..

One may be able to train twice a day assuming that the sessions are short and not leaving you drained at the end, as well as doing this six days a week. I must stress that you have slower days in the week, fatigue is probably going to build up near the end of the first week. Training 3-4 times a week will get you some nice muscle, as long as your diet is in check and you sleep enough.

If you are new to lifting weights then I must stress 3-4 days a week of the basic compound movements.

Busting ass twice a day, six days a week will probably lead to overtraining. Short sessions with light/moderate weight might not, assuming you eat enough and sleep a lot. I personally sleep 10-13+ hours a night, if I got a problem, its probably that I sleep too much.

Three week keto test run
Started July 19
It will work, or I'm done dieting.

lets say u have all the time in the world to sleep?

i was thinkin bout doing the same thing, so far i been waking up, eating eggs, getting on the treadmill, do a little workout, then about 2 hours later i go to  the gym and play basketball hard for about 2 hours, then i do my normal lifting routine, then maybe boxing as cardio after

but i am able to sleep as long as i want, eat whatever

my goal is to be shredded within the next 2 or 3 weeks

update! 8/3/09

maxes and goals
bench - need to remax
goal bench - 405

squat - need to remax
goal squat - 500

deadlift - need to remax
goal deadlift - 500
weight -174.8 8%bf 

ive been training 6 days a week since 2009 started and its worked quite well, though alot of the lifting was olympic lifting which isnt very taxing on the body.

You seem to think supplements are going to make it a whole different environment for your body to recover though and this just isnt the case.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

My understanding is that overtraining is years of overreaching. Some pro athletes might overtrain but it is unlikely any of us could reach that stage. An amateur weightlifter overreaches by training whist fatigued from a previous session. Training whilst fatigued just builds up more fatigue, it lowers the intensity one could work at and reduces overall gains if it is ignored.

What people tend to do is train with no specific purpose related to their goals. To achieve the ideal response, the stimulation must be specific to the adaptation required. And there has to be a balance between work and rest. Training efficiency is having workouts which provide a fitness benefit which is worth the recovery cost. During a cycle you will be unable to rid all fatigue from training but you could try your best to keep it at a minimum so that you hit each workout in the necessary way. So there has to be a balance; each workout is limited by the extent of recovery you could make in order to go to the next workout in the way required by the overall training type (active recovery, endurance, tempo, lactate threshold etc.).
For example, if you are training for strength, quality of the workout matters. You will only be lifting heavy once a week so that there would be no fatigue limiting maximum force and form and the muscles could be stimulated in the way which creates the desired adaptation. Then rest and eat. To the other point, supplements do jack all, just eat good foods and the body will replenish with what it needs. It knows much better what it needs and what to do with it than your internet research tells you.

If you are only lifting light weights relative to your max then you could train more frequently. BUT, what would be your specific purpose of it?! You should have an understanding of what the program is supposed to achieve, how and, if it is for you. 

Overtraining is a total myth, there is no such thing. there is only lack or rest and nutrition. As long as your feeding your muscles with plenty of high quality foods and getting plenty of rest at night you will be fine.
And as long as you try to keep your workouts at no more than 45 minutes a peice.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

M0n3yman


Overtraining is a total myth, there is no such thing. there is only lack or rest and nutrition. As long as your feeding your muscles with plenty of high quality foods and getting plenty of rest at night you will be fine.
And as long as you try to keep your workouts at no more than 45 minutes a peice.

Kind of silly but oh well.  That is like saying there is no such thing as oversleeping, just lack of being awake.  Overtraining means that you are training over the capacity of what your body can handle given the constraints of rest and nutrition.  If you eat more and sleep more you will be able to train more than a person who eats less and sleeps less. 

The point I'm trying to get across to him is that training 6 days a week isn't necessarily going to give you better gains then training 3-4 days a week.  In fact, it will probably hurt you depending on the type of training you do.  You should NEVER train with high intensity 6 days a week, that would be highly impractical.

Chalky Palms

M0n3yman


Overtraining is a total myth, there is no such thing. there is only lack or rest and nutrition. As long as your feeding your muscles with plenty of high quality foods and getting plenty of rest at night you will be fine.
And as long as you try to keep your workouts at no more than 45 minutes a peice.

Kind of silly but oh well.  That is like saying there is no such thing as oversleeping, just lack of being awake.  Overtraining means that you are training over the capacity of what your body can handle given the constraints of rest and nutrition.  If you eat more and sleep more you will be able to train more than a person who eats less and sleeps less. 

The point I'm trying to get across to him is that training 6 days a week isn't necessarily going to give you better gains then training 3-4 days a week.  In fact, it will probably hurt you depending on the type of training you do.  You should NEVER train with high intensity 6 days a week, that would be highly impractical.

 
 
NO no no. You're so close to getting it and you dont even see it.
Overtraining is simply, undernutrition and underrest for the work you are doing. If you are getting proper nutrtion and proper rest for the workouts you are doing then you will be fine. Hell if overtraining was real you could overtrain only going to the gym 4 days a week. But its not about the training aspect, its about the recovery aspect, which if done properly, oneself can be recovered in as little as two hours after a workout.
Thats why if you ask any succesful bodybuilder they will tell you that Nutrition and rest make up 80-90% while training is only maybe 10%. Because if you dont rest and get enough nutrients then it doesn't matter how much or how little you workout, you wont see progress.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

I dont really know but I am guessing that the word overtraining was used to describe chronic fatigue in athletes who, simply, 'overtrained' continuously for years. And, the physical exhaustion wasnt reduced with short term rest. This exhists. The likes of us wouldnt come close to that though. With us, the condition is more likely just being knackered (or overreaching).

...We probably came to talking about overtraining because we are trying to convice Tony to reduce the number of days. What he might have been wrong to think was that doing more in the shorter space of time meant more muscle growth. But I think the point about the importance of rest, when the muscles are doing the growing, has been made.

I think the 3 day full body program is good enough for putting on some muscle.

 

M0n3yman

Chalky Palms

M0n3yman


Overtraining is a total myth, there is no such thing. there is only lack or rest and nutrition. As long as your feeding your muscles with plenty of high quality foods and getting plenty of rest at night you will be fine.
And as long as you try to keep your workouts at no more than 45 minutes a peice.

Kind of silly but oh well.  That is like saying there is no such thing as oversleeping, just lack of being awake.  Overtraining means that you are training over the capacity of what your body can handle given the constraints of rest and nutrition.  If you eat more and sleep more you will be able to train more than a person who eats less and sleeps less. 

The point I'm trying to get across to him is that training 6 days a week isn't necessarily going to give you better gains then training 3-4 days a week.  In fact, it will probably hurt you depending on the type of training you do.  You should NEVER train with high intensity 6 days a week, that would be highly impractical.

 
 
NO no no. You're so close to getting it and you dont even see it.
Overtraining is simply, undernutrition and underrest for the work you are doing. If you are getting proper nutrtion and proper rest for the workouts you are doing then you will be fine. Hell if overtraining was real you could overtrain only going to the gym 4 days a week. But its not about the training aspect, its about the recovery aspect, which if done properly, oneself can be recovered in as little as two hours after a workout.
Thats why if you ask any succesful bodybuilder they will tell you that Nutrition and rest make up 80-90% while training is only maybe 10%. Because if you dont rest and get enough nutrients then it doesn't matter how much or how little you workout, you wont see progress.

Call it what you want man, but over training or lack of nutrition/rest are the same thing just different ways of saying it.  I'm not referring to the type of over training that occurs after months of fatigue like Spenny is talking about, even though that is the correct definition of over training.  I'm just saying that if you are training too much to where your nutrition and rest are not sufficient to help you recover properly then you are over training.  Maybe the correct term would be over reaching but lets not get technical, if you do it long enough you are gonna have problems.

thankyou all for youre advice
its like i said before im only lifting small weights (20/30KG)
i might change to 1 day on then 1 rest day so forth but thankyou for all your advice

Tony, keep us informed with your progress. Hopefully we could guide you along the way.
Read Dan Mirage's articles about gaining mass and losing weight. Those will answer all these questions.

ok thanks i will and thanks for the information on dan mirage i shall look him up

M0n3yman

Chalky Palms

M0n3yman


Overtraining is a total myth, there is no such thing. there is only lack or rest and nutrition. As long as your feeding your muscles with plenty of high quality foods and getting plenty of rest at night you will be fine.
And as long as you try to keep your workouts at no more than 45 minutes a peice.

Kind of silly but oh well.  That is like saying there is no such thing as oversleeping, just lack of being awake.  Overtraining means that you are training over the capacity of what your body can handle given the constraints of rest and nutrition.  If you eat more and sleep more you will be able to train more than a person who eats less and sleeps less. 

The point I'm trying to get across to him is that training 6 days a week isn't necessarily going to give you better gains then training 3-4 days a week.  In fact, it will probably hurt you depending on the type of training you do.  You should NEVER train with high intensity 6 days a week, that would be highly impractical.

 
 
NO no no. You're so close to getting it and you dont even see it.
Overtraining is simply, undernutrition and underrest for the work you are doing. If you are getting proper nutrtion and proper rest for the workouts you are doing then you will be fine. Hell if overtraining was real you could overtrain only going to the gym 4 days a week. But its not about the training aspect, its about the recovery aspect, which if done properly, oneself can be recovered in as little as two hours after a workout.
Thats why if you ask any succesful bodybuilder they will tell you that Nutrition and rest make up 80-90% while training is only maybe 10%. Because if you dont rest and get enough nutrients then it doesn't matter how much or how little you workout, you wont see progress.

This is obvious.
 You obviously don't see what would cause overtraining just what it consists of which is much more complex than sleep and nutrition. Once training exceeds recovery you are overtraining. Your body might not show signs of it for a while but if you are consistantly doing more than your body can handle you will show signs. Recovery has a maximum, there is no, unlimited linear relationship between rest and nutrition and your ability to recover.

OVER TRAINING IS WHEN YOUR CENTRAL NERVOUS SYSTEM CAN NO LONGER REPAIR IT SELF, it occurs after a long period of over reaching... It has little or nothing to do, really, with your muscles.

DAMN! It is beautiful to see that the majority of you guys are not "worried" about over training, as that is a common theme here...

Doing too much work will not be productive, especially for a beginner, too many reps sets, hours... it eaquals wasted time... our OP in this thread will not reach a state of CNS fatigue (over training), but his work load as it was expressed here will not let him progress any faster, and it might (probably), actually slow it down... I see he has already left this thread to have a new routine proof read.

HOWEVER, over training is possible and it exists... Red Jeep (as usual with this type of question/discussion), answered it really well.

 http://www.discussbodyb...overtraining&mpage=1

http://www.discussbodyb...20&high=overtraining

unfortunately the decent articel in the last link I posted, is no longer available, or at least I couldn't find it, when I checked it just now, although I read it back then... I've been around this place too long.

http://ezinearticles.co...)-Fatigue&id=1773203

That'll do

follow the original artical link and you'll get the authors credentials... If I cared, I probably could have found a better source, but i must work now.

Triple post for the win... If I didn't make it clear.... over training is very very hard to accomplish, There are very very few of you here (if any), that have the stuff to actually work out hard enough long enough to actually sending your nervous system into a hissy fit.