Lifting 3 days vs 4 days vs 5 days?

[trapaholic93]

Hey I was wondering how many days would it be "enough" to build muscle/put on weight? I came up with the following routine and was wondering which would you recommend me doing? I've been lifting since October of 2010 (Yes almost 4 years!) but still look like chit :/

3 days: Wednesday, Friday, and Sunday

Workout A:
W: upper body
F: lower body
Sun: full body

Workout B:
W: chest/triceps/abs
F: back/biceps/forearms/abs
Sun: shoulders/traps/legs/abs

4 days: Monday, Tuesday, Thursday, and Friday
M: upper body
Tue: lower body
Th: upper body
F: lower body

5 days: Monday, Tuesday, Wednesday, Thursday, and Friday
M: chest/abs
Tue: back
W: legs/abs
Th: arms (biceps, triceps, forearms)
F: shoulders/traps/abs

Thanks

[BioSmith91]

Hey I was wondering how many days would it be "enough" to build muscle/put on weight? I came up with the following routine and was wondering which would you recommend me doing? I've been lifting since October of 2010 (Yes almost 4 years!) but still look like chit :/

3 days: Wednesday, Friday, and Sunday

Workout A:
W: upper body
F: lower body
Sun: full body

Workout B:
W: chest/triceps/abs
F: back/biceps/forearms/abs
Sun: shoulders/traps/legs/abs

4 days: Monday, Tuesday, Thursday, and Friday
M: upper body
Tue: lower body
Th: upper body
F: lower body

5 days: Monday, Tuesday, Wednesday, Thursday, and Friday
M: chest/abs
Tue: back
W: legs/abs
Th: arms (biceps, triceps, forearms)
F: shoulders/traps/abs

Thanks

What you need to put on muscle is a full seven day a week eating regime. Out of the three workotus you posted, I'd say your 4 day a week plan would work the best at first.

[Jrowell2323]

Hey I was wondering how many days would it be "enough" to build muscle/put on weight? I came up with the following routine and was wondering which would you recommend me doing? I've been lifting since October of 2010 (Yes almost 4 years!) but still look like chit :/

3 days: Wednesday, Friday, and Sunday

Workout A:
W: upper body
F: lower body
Sun: full body

Workout B:
W: chest/triceps/abs
F: back/biceps/forearms/abs
Sun: shoulders/traps/legs/abs

4 days: Monday, Tuesday, Thursday, and Friday
M: upper body
Tue: lower body
Th: upper body
F: lower body

5 days: Monday, Tuesday, Wednesday, Thursday, and Friday
M: chest/abs
Tue: back
W: legs/abs
Th: arms (biceps, triceps, forearms)
F: shoulders/traps/abs

Thanks

I like working out 4 days a week....get enough good rest....Im currently doing jonnie canditos strength and hypertrophy routine which is 4 days a week...mixes rep ranges....i work out monday tuesday thursday friday...usually after fridays workout im spent and need the two days...try them all out...see which your body responds to best...and like you ive been lifting awhile and didnt get results...most likely thats your diet....eat good well rounded meals with lots of protein and youll see changes

[XCRunner9]

2nd Routine is the best IMO. The third one doesn't have enough frequency for progressive overload IMO.

[bravo96]

2nd Routine is the best IMO. The third one doesn't have enough frequency for progressive overload IMO.

You clearly shouldn't be giving advice then, progressive overload isn't determined by frequency at all..

[DoWorkSon515]

You clearly shouldn't be giving advice then, progressive overload isn't determined by frequency at all..

u wot? There is a very direct correlation

[bravo96]

u wot? There is a very direct correlation

Progressive overload literally means increasing weight, reps or volume in a PROGRESSIVE MANNER (trying to increase it from session to session would be linear progression, which also is not determined by frequency)

So no frequency and progressive overload are not directly correlated....

[Aadaawaay]

id go with the 4 day upper lower upper lower set up

[wisdommaster1]

either 4 day upper/lower

or do a 3 day routine where every day is full body