How many days a week should I workout?

[NRG247]

I've been on 5 days for the last 3 weeks for an hour each on a 4 day rotation, I've noticed results in the mirror but not on the scale. I eat balanced and my intake is normal to high..with sufficient protein also. Would 4 days on be better (my goal is to bulk)? with a body fat of around 11%. Here are the muscles I focus on..

day 1..deltoids,traps
day 2..chest. bi's
day 3..tri's
day 4..mix of legs, remaining muscle groups (subcapularis, teres major/minor, infras., forearms
day 5..day 1 routine


every workout - abs, 25 pushups, and little bit of legs mixed in to every workout

[DavisForman]

I've been on 5 days for the last 3 weeks for an hour each, I've noticed results in the mirror but not on the scale. I eat balanced and my intake is normal to high..with sufficient protein also. Would 4 days on be better (my goal is to bulk)? with a body fat of around 11%.

Hard to tell with just that much information.

What does your detailed program look like? What does your diet look like? How many calories, how much protein? Is your program burning you out? Do you have trouble sleeping? Lethargic all the time?

The more info you give, the better the answers will be.

[NRG247]

Hard to tell with just that much information.

What does your detailed program look like? What does your diet look like? How many calories, how much protein? Is your program burning you out? Do you have trouble sleeping? Lethargic all the time?

The more info you give, the better the answers will be.

heres an example of 1 day..

3 eggs, bacon, toast
apple w/peanut butter
peanut butter /jelly sandwich glass of milk
chicken and veggies meal
protein shake w/ice cream, peanut butter.
banana
bowl of beef and veggie soup


2500 cals.. I aim for 200 grams of protein. im not sure if it's burning me out, my lower back hurts after every workout, but then during the next day it goes away. I sleep well..hope that's enough info. let me know. Thanks.

[dcarson90]

2500 cals

There lies your problem. I'm 125lbs and even I need 3,000+. You should be eating a MINIMUM of 3,000 calories a day if you want to bulk. Use a calorie counter, if you already aren't and get to it.

[THE_TRUTH86]

mirror beats scale anyday... plus if your clothes are fitting bigger that means youre progressing.. Stop being like the girls and caring about weight..

as for your training,
day 1..Legs
day 2..chest/abs/Tris
day 3..Back/Bis
day 4..Off
day 5..Shoulders/Traps
Day 6. Bis/Tris

[dcarson90]

mirror beats scale anyday... plus if your clothes are fitting bigger that means youre progressing.. Stop being like the girls and caring about weight..

as for your training,
day 1..Legs
day 2..chest/abs/Tris
day 3..Back/Bis
day 4..Off
day 5..Shoulders/Traps
Day 6. Bis/Tris

lovin the jersey bro

[Aeries]

I've been on 5 days for the last 3 weeks for an hour each on a 4 day rotation, I've noticed results in the mirror but not on the scale. I eat balanced and my intake is normal to high..with sufficient protein also. Would 4 days on be better (my goal is to bulk)? with a body fat of around 11%. Here are the muscles I focus on..

day 1..deltoids,traps
day 2..chest. bi's
day 3..tri's
day 4..mix of legs, remaining muscle groups (subcapularis, teres major/minor, infras., forearms
day 5..day 1 routine


every workout - abs, 25 pushups, and little bit of legs mixed in to every workout

Its not a good idea to train the same part every day. I would recommend doing either a full body workout three times a week or a split routine where you train each body part 2-3 times a week.

Like for exmple: Day 1 chest, upper back, shoulders and arms.
Day 2 lower back, legs and abs.
Day 3 chest, upper back, shoulders and arms.
Day 4 lower back, legs and abs.
Day 5 chest, upper back, shoulders and arms.
Day 6 lower back, legs and abs.
Day 7 rest day.

I just started a hypertrophy routine and this is what I'm now doing. On the leg days I'm also doing 30 minutes of cardio. I was training every other day doing a full body endurance workout with an hour of cardio but now I'm aiming to gain another stone.

[Nick1971]

Personally, I think knowing your bodyweight is important, but in context. In other words, it's not the most important stat you need to know, bit it's not irrelevant. For me, what matters is a mix of my current measurements, my bodyweight, and ultimately my bodyfat level. And that's only one small part of the equation. I want to improve my strength, so the amount I can lift for each exercise is important. Also, my endurance is important, so I am starting to do some cardio outside of my weight training, in order to be healthier overall. I also watch what I eat.

That said, what we've seen as far as your program's basic guidelines, isn't really winning anyone over. We don't see your actual routine, so we can't criticize that. If you want more help with your workout program, this is the right place, but we need more specific information, as to what exact exercies you do, what set/rep scheme, etc.

You might just scrap it all and get on a good solid program - you can read the stickies for more information on that.

[kaplanfx]

day 1..deltoids,traps
day 2..chest. bi's
day 3..tri's
day 4..mix of legs, remaining muscle groups (subcapularis, teres major/minor, infras., forearms
day 5..day 1 routine


every workout - abs, 25 pushups, and little bit of legs mixed in to every workout

What's your experience level? you have two days dedicated to arm/shoulder muscles, and only one for legs. Not sure you need all the "subcapularis, teres major/minor, infras., forearms" stuff unless they are a specific weakpoint and you've been training for a while. Also your chest/bi day is combining a push and pull movement of your arms, the bench will be hurt by the delt work on the first day, and the tri work will be hurt by the chest work, unless you have several days in between the "days".

-kap