6 days a week too much?

[djangofreeman]

I'm considering working out 6 days a week, would that be a good idea?
Routine would be:
Monday: Chest, Abs
Tuesday: Biceps, Shoulders
Wednesday: Legs
Thursday: Back
Friday: Repeat monday
Saturday: Repeat tuesday.

Is this too much?
I'm currently doing this routine just without the back day and taking a rest on thursday.

[Partyrocking]

Your proposed split is bad and what you're currently doing is worse.

[djangofreeman]

Your proposed split is bad and what you're currently doing is worse.

Care to help me out and explain?

[Sweetums6000]

You currently don't train your back at all?

You know you're hitting your chest on shoulder day and your shoulders on chest day right? So you're training your chest and shoulders 4 times a week and back 0 times?

[djangofreeman]

You currently don't train your back at all?

You know you're hitting your chest on shoulder day and your shoulders on chest day right? So you're training your chest and shoulders 4 times a week and back 0 times?

How should I change my routine then?

[sooby]

How should I change my routine then?

by scrapping it completely and using one of the novice programs on this website, i.e Fierce 5, Viking's Bare Bones, etc. You simply don't train shoulders after chest day, and pretty much 4x a week at that when you only train your back once. Trying to alter your routine would be equivalent to polishing a turd no offense, it's still going to be chit no matter what you do.

[djangofreeman]

by scrapping it completely and using one of the novice programs on this website, i.e Fierce 5, Viking's Bare Bones, etc.

I've been doing this for 14 months and made a lot of gains.

[sooby]

I've been doing this for 14 months and made a lot of gains.

define, "lots of gains"? How much did you weigh then and how much do you weigh now? How much has your bench/squat/row increased in those 14 months and how much can you bench/squat/row now? And if you have been making gains consistently then clearly it isn't too much; if it was too much you would have plateaued due to fatigue a long time ago. AND, you only list body parts without listing the exercises and sets so nobody knows if you are doing too much; and even if we knew that, only your body can tell you that you are doing too much.

But your balance is way off most likely if you are training chest/shoulders with that much frequency and your back only once.

[Wisathome]

if you want to workout 6 days a week maybe look into a p/p/l routine.

[djangofreeman]

define, "lots of gains"? How much did you weigh then and how much do you weigh now? How much has your bench/squat/row increased in those 14 months and how much can you bench/squat/row now? And if you have been making gains consistently then clearly it isn't too much; if it was too much you would have plateaued due to fatigue a long time ago. AND, you only list body parts without listing the exercises and sets so nobody knows if you are doing too much; and even if we knew that, only your body can tell you that you are doing too much.

But your balance is way off most likely if you are training chest/shoulders with that much frequency and your back only once.

Okay, can you tell me what muscle groups can I train twice a week?

[wowter]

All of them.

[vinsam]

your doing perfect only continue it.

[NickBearly]

no wtf you should train abs everyday no broscience brah srs

[WolfRose7]

your doing perfect only continue it.

Ignore this troll.

OP regardless of progress you on the way to imbalance/injuries.
Which will definitely ruin your progress long term.

Bare Bones and Fierce 5 both have 5 day options you could run.
Or find an okay PPL like Coolcicada's

[WeeRocket]

6 days a week isn't too much but I agree with the rest, your split is messy at best.

What exactly is your goal? Why aren't you training back?

[djangofreeman]

I'm lost now. Realized I made some noob moves. There are so many routines on the internet that it got me confused and I don't know which one to choose. Ideally I would like to train chest/shoulders/biceps/abs twice a week. Can't figure out a right routine for that.

[Sweetums6000]

Ideally I would like to train chest/shoulders/biceps/abs twice a week. Can't figure out a right routine for that.

Don't forget legs. Any good program should hit everything twice. A novice fullbody will even be thrice. After that, upper/lower is usually the next step, then something like a p/p/l.

[djangofreeman]

Don't forget legs. Any good program should hit everything twice. A novice fullbody will even be thrice. After that, upper/lower is usually the next step, then something like a p/p/l.

Aren't legs enough once a week, I work legs for about an hour, 15 or so sets.

[Sweetums6000]

Aren't legs enough once a week, I work legs for about an hour, 15 or so sets.

Twice is twice as good

[djangofreeman]

Twice is twice as good

Yeah I know, but legs take a lot out of you and need more time to recover compared to other muscles.

[Cronos1247]

Some people respond just fine hitting every muscle once a week, some need to do it twice a week, there is no "one size fits all" training schematic. Every program works until it doesn't. For myself, I used to train 7 days a week all the way through my last show and even into my off season. For the past year I switched to training four day a weeks and made awesome progress. It's about finding what works for you. If you want to hit chest/shoulders twice a week, do it. Make one "primary" day and one more of a "pump" day for extra stimulation. If you're really unsure on which direction to go, just choose a routine from the website and run with it for a while, see what happens.

You could tweak your current split a bit...

Monday: Chest, Shoulders, abs
Tuesday: Arms
Wednesday: Back
Thursday: Legs
Friday: Chest/Shoulders pump day
Saturday: Back pump day

[SuffolkPunch]

Yeah I know, but legs take a lot out of you and need more time to recover compared to other muscles.

You can start by halving the volume you do on each day.

[djangofreeman]

Some people respond just fine hitting every muscle once a week, some need to do it twice a week, there is no "one size fits all" training schematic. Every program works until it doesn't. For myself, I used to train 7 days a week all the way through my last show and even into my off season. For the past year I switched to training four day a weeks and made awesome progress. It's about finding what works for you. If you want to hit chest/shoulders twice a week, do it. Make one "primary" day and one more of a "pump" day for extra stimulation. If you're really unsure on which direction to go, just choose a routine from the website and run with it for a while, see what happens.

You could tweak your current split a bit...

Monday: Chest, Shoulders, abs
Tuesday: Arms
Wednesday: Back
Thursday: Legs
Friday: Chest/Shoulders pump day
Saturday: Back pump day

Thanks for response. What is the difference between a "primary" and a "pump" day? Do you train one day harder than the other?
Would this routine be a good idea?

Monday: Chest, triceps, abs
Tuesday: Legs
Wednesday: Shoulders
Thursday: Back, biceps
Friday: Chest, triceps, abs

I feel like shoulders would suffer if done on the same day as chest, because front delts & triceps will be fatigued from the chest workout.

[17mahmoods]

Thanks for response. What is the difference between a "primary" and a "pump" day? Do you train one day harder than the other?
Would this routine be a good idea?

Monday: Chest, triceps, abs
Tuesday: Legs
Wednesday: Shoulders
Thursday: Back, biceps
Friday: Chest, triceps, abs

I feel like shoulders would suffer if done on the same day as chest, because front delts & triceps will be fatigued from the chest workout.

Nice one OP. You managed to choose the worst advice. You really have a skill of screwing yourself.

[Cronos1247]

Nice one OP. You managed to choose the worst advice. You really have a skill of screwing yourself.

So much useful information that comes from your posts.

[Cronos1247]

Thanks for response. What is the difference between a "primary" and a "pump" day? Do you train one day harder than the other?
Would this routine be a good idea?

Monday: Chest, triceps, abs
Tuesday: Legs
Wednesday: Shoulders
Thursday: Back, biceps
Friday: Chest, triceps, abs

I feel like shoulders would suffer if done on the same day as chest, because front delts & triceps will be fatigued from the chest workout.

No shoulders won't suffer. The idea is you're already utilizing your delts for plenty of pressing on this day so adding in one extra press for delts at the end of chest would be enough. In addition, you would want to hit rear/side delts as well with something like later raises and rear delt flys. Triceps I don't train on chest day, wasn't in my original revision. What I'm proposing is just a suggestion because you sound pretty sold on your split and said you've been making progress, rather than parrot "go do fierce 5x5", etc, I'm working around what you seem to want to do. A "Pump" day is just more of a stimulation day with a lower % of working weight for extra stimulation.

[Farley1324]

I'm lost now. Realized I made some noob moves. There are so many routines on the internet that it got me confused and I don't know which one to choose. Ideally I would like to train chest/shoulders/biceps/abs twice a week. Can't figure out a right routine for that.

Read the stickies and look around at reputable novice routines such as Fierce 5, Starting Strength, All Pros, etc. Pick one and follow it. Check Nutrition Forum stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. (www.myfitnesspal.com is popular for this)




I can't help but notice that you ignored the question about defining "lots of gains". 10:1 odds you need to follow a novice routine the correct way, eat, get stronger, get bigger. KISS

[djangofreeman]

No shoulders won't suffer. The idea is you're already utilizing your delts for plenty of pressing on this day so adding in one extra press for delts at the end of chest would be enough. In addition, you would want to hit rear/side delts as well with something like later raises and rear delt flys. Triceps I don't train on chest day, wasn't in my original revision. What I'm proposing is just a suggestion because you sound pretty sold on your split and said you've been making progress, rather than parrot "go do fierce 5x5", etc, I'm working around what you seem to want to do. A "Pump" day is just more of a stimulation day with a lower % of working weight for extra stimulation.

But seriously though, what was exactly wrong with my original routine? That I was doing shoulders after chest day? I know I'm lazy I wasn't doing back for a while, but I will do it now. But if I make 48h rest between chest and shoulders I should be fine?

[djangofreeman]

I can't help but notice that you ignored the question about defining "lots of gains". 10:1 odds you need to follow a novice routine the correct way, eat, get stronger, get bigger. KISS

When I started I was 170lbs and now I'm 185lbs, don't really know if that's much.

[Farley1324]

When I started I was 170lbs and now I'm 185lbs, don't really know if that's much.

What do you squat, press, bench, deadlift, row, chin-up?