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  1. #1
    Registered User lewisw1100's Avatar
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    Location: York, North Yorkshire, United Kingdom (Great Britain)
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    workout everyday or every other day?

    hi guys just wondering should i be working out
    monday tuesday wednesday friday saturday then rest on sunday
    or should i go with
    Monday , Rest , Wednesday , Rest , Friday , Rest , Sunday , Rest

    with different bodyparts each day

    im 16 years old and started bodybuilding in may not seeing huge gains is this becasue i work out every other day ?
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  2. #2
    Strong just got Stronger 7399martyn's Avatar
    Join Date: Feb 2008
    Location: Melbourne, Victoria, Australia
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    3x full body, every other day.

    Rippetoes Starting Strength.
    Powerlifter at PTC Performance Training Centre

    661 squat, 385 bench, 705 deadlift, 1752lb total.
    http://www.youtube.com/watch?v=AVx1ANJc7lc
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  3. #3
    Registered User lewisw1100's Avatar
    Join Date: Oct 2011
    Location: York, North Yorkshire, United Kingdom (Great Britain)
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    [QUOTE=7399martyn;771452103]3x full body, every other day.

    does this sound ok then

    monday
    chest , back

    wednesday,
    shoulder , bicep

    friday,
    legs

    sunday,
    cardio
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  4. #4
    Strong just got Stronger 7399martyn's Avatar
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    no enough frequency, do something like this is tons better.

    Monday
    Squat 3x5
    Overhead Press 3x5
    Row 3x5

    Wednesday
    Front Squat 3x5
    Deadlift 2x5
    Bench 3x5
    Pull ups AHAP 3x5

    Friday
    Squat 3x5
    Overhead Press3x5
    Bench 3x5
    Row 3x5
    Powerlifter at PTC Performance Training Centre

    661 squat, 385 bench, 705 deadlift, 1752lb total.
    http://www.youtube.com/watch?v=AVx1ANJc7lc
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  5. #5
    Registered User lewisw1100's Avatar
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    Originally Posted by 7399martyn View Post
    no enough frequency, do something like this is tons better.

    Monday
    Squat 3x5
    Overhead Press 3x5
    Row 3x5

    Wednesday
    Front Squat 3x5
    Deadlift 2x5
    Bench 3x5
    Pull ups AHAP 3x5

    Friday
    Squat 3x5
    Overhead Press3x5
    Bench 3x5
    Row 3x5
    ok could you add some hammer curls . bicep curls ect also should i be struggling to lift the 5th rep on each set?
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  6. #6
    Strong just got Stronger 7399martyn's Avatar
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    Originally Posted by lewisw1100 View Post
    ok could you add some hammer curls . bicep curls ect also should i be struggling to lift the 5th rep on each set?
    yer you can add some small sh*t like curls at the end.

    When you start out, dont lift to your 5RM straight away, start conservative and slowly build up.
    Powerlifter at PTC Performance Training Centre

    661 squat, 385 bench, 705 deadlift, 1752lb total.
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  7. #7
    Registered User JamieBulks's Avatar
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    Every other day, your muscles need time to rest or they won't grow.
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  8. #8
    Stunt Professional WhiteKnight4U's Avatar
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    Originally Posted by 7399martyn View Post
    no enough frequency, do something like this is tons better.

    Monday
    Squat 3x5
    Overhead Press 3x5
    Row 3x5

    Wednesday
    Front Squat 3x5
    Deadlift 2x5
    Bench 3x5
    Pull ups AHAP 3x5

    Friday
    Squat 3x5
    Overhead Press3x5
    Bench 3x5
    Row 3x5
    Looks like a solid routine that should be done ABA BAB every week while eating a lot for beginners.
    "If death is victory; how afraid of life can we be?"
    "In order to be brave or courageous, you must first be consumed with fear, for a person who is not afraid cannot be brave."
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  9. #9
    Registered Sex Offender Bestbrah's Avatar
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    Originally Posted by 7399martyn View Post
    no enough frequency, do something like this is tons better.

    Monday
    Squat 3x5
    Overhead Press 3x5
    Row 3x5

    Wednesday
    Front Squat 3x5
    Deadlift 2x5
    Bench 3x5
    Pull ups AHAP 3x5

    Friday
    Squat 3x5
    Overhead Press3x5
    Bench 3x5
    Row 3x5
    What does AHAP stand for after pull ups? And why do them only 1x a week? (but yea, solid routine for a noob)
    "You wont find strong men with weak hands"

    RIP Zyzz

    Current stats -> Goals by january 2012 -> Goals by december 2012

    Bench- 125x5 -> 185x1 -> 250x1
    Squat- 200x5 -> 285x1 -> 385x1
    Deadlift- 275x5 -> 375x1 -> 440x1
    Press- 90x5 -> 130x1 -> 185x1
    Power Clean- 145x2 -> 190x1 -> 270x1
    Pull ups- 6 reps -> 15 reps -> 40 reps
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  10. #10
    Registered User Darkone235's Avatar
    Join Date: Jan 2011
    Location: Mississauga, Ontario, Canada
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    What i do is I workout monday, tuesday, thurday and friday.
    Im a boss.
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