How many of you workout 5 times a week?
I find that if I break it up into 5 days I can get more done.
Forearms and Calfs are a must for me
If I would only workout three times a week, I would feel that I wouldn't get time to really work the whole body properly.
Here is what I do......
Biceps - 5-6 sets
Triceps - 6 sets
Forearms - 4 sets
Chest - 5-6 sets
Back - 6 sets
Abs - 5-6 sets
Hammies - 4 sets
Quads - 4-5 sets
Calves - 4 sets
Shoulders - 5-6 sets
Traps - 4 sets
I take 2 minutes rest inbetween sets as i feel this works best for me.
My rep range is currently 8-10.
I workout for roughly 50-55 minutes.
I often read about people doing a 3 day split, but often find myself wondering how they have time to do the whole body while doing 45-60 mins per workout!
Any suggestions on how I could cut this down to 3 or maybe 4 days would be great!!
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07-30-2005, 05:13 AM #1
Is working out 5 times a week healthy ??
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07-30-2005, 06:02 AM #2
Here's a routine I've used in the past and it has seemed to work well for me. I'm not sure if there's enough leg work there for you but my legs have responded better to less volume and more intensity so that's why there's only 3 exercises for them.
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Monday - Chest & Abs (+ Stomach Vacuums)
3 x 8 Incline Neutral-Grip Bench Presses
3 x 8 Flat/Decline Neutral-Grip Bench Presses
3 x 8 Flat/Decline Chest Flyes
3 x 8 Weighted Crunches
3 x 8 Weighted Hanging Leg Raises
Tuesday - Back & Traps
3 x 8 Weighted Pull-Ups
3 x 8 Bent Over Barbell Rows
3 x 8 Dumbbell Rows
3 x 8 Deadlifts
3 x 8 Good Mornings
3 x 8 Close-Grip Shrugs
Wednesday - Off (+ Stomach Vacuums)
Thursday - Legs & Shoulders
3 x 8 Barbell Full Squats
3 x 8 Straight-Legged Barbell Deadlifts
3 x 8 Standing Calf Raises
3 x 8 Seated Military Presses
3 x 8 Side Lateral Raises
3 x 8 Bent Over Rear Delt Raises
Friday - Biceps, Triceps & Forearms (+ Stomach Vacuums)
3 x 8 Barbell Curls
3 x 8 Dumbbell Curls
3 x 8 Flat Close-Grip Bench Presses
3 x 8 Weighted Tricep Dips
3 x 8 Barbell Reverse Curls
3 x 8 Wrist Curls
Saturday - Off
Sunday - Off
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07-30-2005, 06:20 AM #3
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07-30-2005, 07:15 AM #4
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07-30-2005, 07:22 AM #5
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07-30-2005, 08:34 AM #6
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07-30-2005, 08:44 AM #7
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07-30-2005, 08:56 AM #8
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07-30-2005, 08:58 AM #9
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07-30-2005, 11:54 AM #10
I think the overtraining myth is just an excuse to train like a wimp.
I work out six days a week. I actually try to overtrain. I'm pushing myself to do things that I didn't think were possible. When I get to a point of overtraining, I back off a bit, but not in training frequency. I still train six days a week and allow my body to rebound. It's working very well.
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07-30-2005, 02:07 PM #11
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07-30-2005, 02:23 PM #12
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07-30-2005, 04:26 PM #13
I think it depends on how much time you have to sleep to recover, and how fast you recover naturally.
When I was papered down at school, 4 days a week was almost too much, now that I don't have school I lift 5-6 times a week while doing heavy manual labor, but I can get a solid 8+ a night now(usually 10) so I'm fine.
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07-30-2005, 06:42 PM #14
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07-30-2005, 07:09 PM #15
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07-30-2005, 07:12 PM #16
My God!
Why do so many people here know so little about the very real dangers of overtraining. Just because you can train 7 days a week at 100%, doesn't mean you should be doing it.
Ever wonder where the phrase 'train smarter not harder' comes from?
The general IQ of this thread is way way down.Every journey begins with a single step.
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07-31-2005, 12:51 AM #17
Your muscles are ready to be trained within 48 hours of your workout.
No matter what you do, you can beat your muscles to hell and go to complete failure every day u lift. Your muscles will still be ready to go in 48 hours.
BUT its not your muscle fibers that you really are worried about its CNS stress.
Your central nervous system is what controls your fiber recruitment, rate coding and muscle synchronization, and how hard your motor units will fire.
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07-31-2005, 01:04 AM #18
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07-31-2005, 01:08 AM #19
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07-31-2005, 01:12 AM #20Originally Posted by A & B
I train six days a week because I want to. If I train five days a week, I feel like I didnt' do enough.
A month ago, I did a routine where for 3 weeks, I trained back, chest, and legs each and every day for 3 weeks solid, doing at least 8-15 reps and resting no longer than 60-90 seconds.
IT WAS TOUGH. Almost wiped me out, but I did it, and I was very proud of myself for doing it, and my physique was better because of it.
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07-31-2005, 02:13 AM #21Originally Posted by A & B
Btw, even though he doesn't go into much detail on periodization in that book, he explains the role of intensity fluctuations well in that book, like blending lower intensity workouts with high intensity workouts in a training week, and varying your loading patterns over 4-6 week periods.
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07-31-2005, 02:20 AM #22Originally Posted by porcupinetree
So yeah, training hard takes guts, balls, etc. etc., but for a lot of people it also seems to bring out massive amounts of stubbornness where you get tunnel vision and can't see when it's affecting your health or is becoming unproductive. Training flat out every workout almost every day of the week might be okay in short bursts, but beyond that it's a flawed approach. The body responds better to changes in intensity and volume over certain periods of time. Even hardcore juicers can't sustain it long-term and have to take a break.
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07-31-2005, 06:34 AM #23
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07-31-2005, 08:13 AM #24Originally Posted by TKD
You do the same number of sets for back as biceps?!?! There's something wrong there. What exercises do you do for back?
Here's my split. I wouldn't really recommend following it exactly, you can split it however you want to.
Legs
Chest, Triceps
Off
Back
Traps, Shoulders, Biceps
Off
RepeatLast edited by David77; 07-31-2005 at 08:17 AM.
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07-31-2005, 11:10 AM #25
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