I'm trying to find a steady and result proven program for me. I'm trying to workout for size. Right now, I workout 5 days a week (Mon, Tues, Thurs, Fri, & Sat). I see people that either have the same amount of days as me, but I also see those that skip a day after every workout (ie. Mon = Workout, Tues = Off, Wed = Workout, Thurs = Off). I'm wondering what would be good for size. They say that your actually growing when you rest, so i'm thinking that the second schedule listed would work. I just don't know since I see people in my gym working out for size 5-6 days a week. Makes me think I should do the same. Please help. Once again, i'm working out for size (mass).
09-21-2006, 06:33 PM #1
For Size, How Many Times A Week Should I Workout???
09-21-2006, 06:40 PM #2
- Join Date: Apr 2006
- Location: Miami, Florida, United States
- Age: 29
- Posts: 12,107
- Rep Power: 4902
for putting on size I would stick with 4 days a weeks for a few months then add a day for a month and then move back down to 4 if you ever start to feel that you are overtraining move the 4 down to 3 and if the symptoms persist take a week off.Top Secret Nutrition
Vice President of Sales
Contest Prep Coach
Workout and Nutrition Programs
09-21-2006, 06:40 PM #3
EAT for size.
It doesn't matter what program you are on, if you aren't EATING FOR SIZE then you are not going to get much closer to your goal.
If you workout hard, and eat appropriately, then size will come.
Don't get me wrong, there are some programs that seem to have more of a size effect than others, but the people that gain the size get it from eating like a horse even though they may train like a jackass.
This is my opinion and suggestion based on personal experiences and observations.
I'm sure someone else will chime in with some programs for you to try.
09-21-2006, 06:46 PM #4
how to train yourself http://www.ironaddicts.com/forums/showthread.php?t=3383"Humility comes before honor"
09-21-2006, 07:25 PM #5
09-21-2006, 07:27 PM #6
09-21-2006, 08:22 PM #7Originally Posted by BigStew
Also, I have a question on your advice....
What days would this translate to??? Meaning, on what days do I workout if I only workout 4 times a day??? Give me an example.
Also, is this advice assuming that it's for a different body part a day??? Being total body workout by the end of the week??
Last edited by Mr. Cruz; 09-21-2006 at 08:24 PM.
09-22-2006, 02:31 AM #8
09-22-2006, 03:24 AM #9
09-22-2006, 03:29 AM #10
09-22-2006, 03:55 AM #11
09-22-2006, 04:19 AM #12
09-22-2006, 04:20 AM #13
09-22-2006, 04:21 AM #14
09-22-2006, 04:51 AM #15Originally Posted by Mr. Cruz
http://www.geocities.com/elitemadcow...Linear_5x5.htm"Motivation comes from within. You won't get it from others or by seeking the approval of others." - jgreystoke
"If it's your day to train, train. Unless you're coughing up blood, or the jagged end of a broken bone is protruding from a limb, do work." - ironwill2008
Olympic lift training journal:
09-22-2006, 08:50 AM #16Originally Posted by Mr. Cruz
All I am reinforcing is that it doesn't matter what kind of program you are on, if you don't eat for size then you are not going to gain much size.
You say you believe training and nutrition are equal to each other ("50/50" were your words). The reason I disagree with you is because you aren't training 50% of the day. You are most likely training 10% of your day. The rest of the day is spent eating and recovering.
I am not trying to start an argument with you or debate, just giving you my tips from my personal experiences and observations of other lifters.
Look at the 5x5 program. That program and eating big, will give you more mass.
Last edited by Bringindapain; 09-22-2006 at 09:12 AM.
09-22-2006, 10:11 AM #17
09-22-2006, 12:16 PM #18
- Join Date: Jul 2006
- Location: hogging the squat rack "ITS MINE!!!"
- Age: 38
- Posts: 461
- Rep Power: 145
IMO fullbody workouts 3 times a week, like Madcows take on Bill Starrs program, or HST. I believe training more often with less volume each workout is better.
The most dominante way of training (from what i see at the gym) is body part splits, working each part one time a week really really intensly. This does work, but not as well as working a body part 2-3 times a week much less each time.
Having the muscles grow in 2-3 smaller trainings through out the week, rather than one huge hammering, makes sence to me.
Also from what i have read targeting the entire body each workout provides a better environment for growth (hormonaly). I am not a scientist so i cannot be sure of this, but from my personal experiace i get better growth on Bill Starrs intermediate 5x5 than on a 4 day split.
Diet is very important as well, you need to get lots of calories. If you are wanting put on weight in the form of muscle, you need to eat like what would make you put on fat if you were not training. Eat like you are trying to get slowly fatter, but becuase you are training that weight will be muscle , not fat.
Last edited by zpnq; 09-22-2006 at 12:21 PM.
09-22-2006, 01:11 PM #19
Originally Posted by Mr. Cruz
- Join Date: Jul 2006
- Location: Halethorpe, Maryland, United States
- Age: 40
- Posts: 908
- Rep Power: 454
i dont think you should come here ask for advice and then debate the advice given. There are 3 things that make a positive bulking. Rest! Food! Exercise! Not necesarily in that order. If you slack on any of these you will decrease your bulking potential. You should search each of these and pick the best formula that will work best. The best rest. The best diet. And the best routine.
09-22-2006, 01:44 PM #20
Try Starting StrengthOriginally Posted by Mr. Cruz
09-22-2006, 02:13 PM #21
09-22-2006, 09:59 PM #22Originally Posted by chuckiechuck
Ummm, I don't think you should twist **** around. I debated what he said because I say what you have said right now.
There's no need for you to give me opinions on what I should do
Originally Posted by chuckiechuck
Last edited by Mr. Cruz; 09-22-2006 at 10:02 PM.
09-22-2006, 10:00 PM #23
09-22-2006, 10:01 PM #24
09-22-2006, 10:03 PM #25
06-19-2011, 12:45 AM #26
08-09-2011, 05:51 PM #27
5000 calories per day minimum.. 5-6 days per week hit the gym. When you eat make sure your are eating high protein foods. Your protein intake should be 1.5grams for every pound you weigh. EXAMPLE- 100 lbs = 150grams per day. Most of you protein should come from food. Take your protein shake about 3-4 times per day specially right after your workout. Stay away from sugar. To much sugar will keep your body from gaining muscle mass during your sleep. Your body produces growth hormone while you sleep past the 5Th hour but if your sugar is to high it will minimize the growth hormone by a lot. pick 2-3 body parts the you want to make grow better then the rest because you need to work those out twice per week. Make sure you let 72hrs go by before you work out the same muscle again. You need to let your muscle heal. Do this for 3 months then you could take a whole week off the gym without doing no exercise for those 5 days. You want your body not to get over trained. When you workout you must do heavy weight. get someone to spot you. You must do at maximum of 5 reps by yourself then a 3-5more with your spotter helping you.
09-29-2011, 09:31 PM #28
12-20-2012, 05:59 AM #29