how many times a week should i do chest and every other body part?
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how many times a week should i do chest and every other body part?
I train every muscle once a week directly
Mon-rest
Tue-arms/shoulders
Wed-Legs/Core
Thurs- rest
Fri-Chest
Sat-Back/Traps
Sun-rest
my chest is weak as hell so i make sure i do my chest workout atleast twice a week!
Once every 5-7 days depending on nutrition and genetics.
i think this number must be 3 or 4 ;)
[QUOTE=king50;596855973]how many times a week should i do chest and every other body part?[/QUOTE]
twice a day. heavy in the morning and heavier in the evening.
[QUOTE=henmaniac87;596860633]I train every muscle once a week directly
Mon-rest
Tue-arms/shoulders
Wed-Legs/Core
Thurs- rest
Fri-Chest
Sat-Back/Traps
Sun-rest[/QUOTE]
And that's why you suck :)
[QUOTE=king50;596855973]how many times a week should i do chest and every other body part?[/QUOTE]
2x.
You can lift each muscle twice a week with proper nutrition and rest.
[QUOTE=chinesemuscle;596964373]You can lift each muscle [B]twice a week[/B] with proper nutrition and rest.[/QUOTE]
an example?
[QUOTE=orlok;596966433]an example?[/QUOTE]
what do you mean? you want me to list routines?
As often as your rest and nutrition will allow, 2-3 times at least. 5 day splits are retarded.
[QUOTE=chinesemuscle;596969293]what do you mean? you want me to list routines?[/QUOTE]
Sorry, i mean an example for a six day split when you hit every muscle twice a week.
chest(12sets)/shoulder(9sets)
back(12sets)
legs(15sets)
chest(9sets)/shoulder(6sets)/tris(6sets)
back(12sets)/bis(6sets)
legs(12sets)
rest
Change the exercises for each day.
High intake of protein for recovery and complex carbs for energy. and lots of sleep
[QUOTE=chinesemuscle;596974003]chest(12sets)/shoulder(9sets)
back(12sets)
legs(15sets)
chest(9sets)/shoulder(6sets)/tris(6sets)
back(12sets)/bis(6sets)
legs(12sets)
rest
Change the exercises for each day.
High intake of protein for recovery and complex carbs for energy. and lots of sleep[/QUOTE]
Thanks, I'm gonna use this for the new year.
[QUOTE=orlok;596970913]Sorry, i mean an example for a six day split when you hit every muscle twice a week.[/QUOTE]
6 days is too much for 35 year old natural.
Go with 4 days:
Day 1
4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps
Day 2
4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps
Day 3
4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps
Day 4
4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps
Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off
and the one posted by chinesemuscle?
The only thing that i didn't understood is the "change the exercises for each day", if i change the volume (example: 4x6bench on day one and then 3x10 on the day four?) it will not be better?