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  1. #1
    Registered User king50's Avatar
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    how many times a week should i do chest?

    how many times a week should i do chest and every other body part?
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  2. #2
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    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
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    Registered User WarTurtle2010's Avatar
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    my chest is weak as hell so i make sure i do my chest workout atleast twice a week!
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    Once every 5-7 days depending on nutrition and genetics.
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    i think this number must be 3 or 4
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    Originally Posted by king50 View Post
    how many times a week should i do chest and every other body part?
    twice a day. heavy in the morning and heavier in the evening.
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    Originally Posted by henmaniac87 View Post
    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

    And that's why you suck
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  8. #8
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    Originally Posted by king50 View Post
    how many times a week should i do chest and every other body part?
    2x.
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  9. #9
    Registered User chinesemuscle's Avatar
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    You can lift each muscle twice a week with proper nutrition and rest.
    Everybody wants to be a bodybuilder, but doesn't nobody want to lift no heavy ass weights. --Ronnie Coleman
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    Registered User orlok's Avatar
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    Originally Posted by chinesemuscle View Post
    You can lift each muscle twice a week with proper nutrition and rest.
    an example?
    “As you think, so shall you become” Bruce Lee
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  11. #11
    Registered User chinesemuscle's Avatar
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    Originally Posted by orlok View Post
    an example?
    what do you mean? you want me to list routines?
    Everybody wants to be a bodybuilder, but doesn't nobody want to lift no heavy ass weights. --Ronnie Coleman
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    As often as your rest and nutrition will allow, 2-3 times at least. 5 day splits are retarded.
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  13. #13
    Registered User orlok's Avatar
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    Originally Posted by chinesemuscle View Post
    what do you mean? you want me to list routines?
    Sorry, i mean an example for a six day split when you hit every muscle twice a week.
    “As you think, so shall you become” Bruce Lee
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  14. #14
    Registered User chinesemuscle's Avatar
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    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
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  15. #15
    Registered User orlok's Avatar
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    Originally Posted by chinesemuscle View Post
    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
    Thanks, I'm gonna use this for the new year.
    “As you think, so shall you become” Bruce Lee
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  16. #16
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    Originally Posted by orlok View Post
    Sorry, i mean an example for a six day split when you hit every muscle twice a week.

    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
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  17. #17
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    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?
    “As you think, so shall you become” Bruce Lee
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