How many days a week do you lift?

[jbradley2093]

I am currently lifting 4 days a week, on MT-TF with W and Sat/Sun off. I do Chest/Tri's then Back/Bi's then Legs / Shoulders on a continous rotation. So I do Chest / Tri's monday then Friday one week, but only once on tuesday the next week.

I figure my muscles don't know what day of the week it is. Do you think this is enough rest time? I basically have AT LEAST 3 days off for each muscle group.

BTW i'm in week 3 of Prop/Tren/Winny right now

 

[TheAssholeFomerlyKnownAsDBBT]

I am currently lifting 4 days a week, on MT-TF with W and Sat/Sun off. I do Chest/Tri's then Back/Bi's then Legs / Shoulders on a continous rotation. So I do Chest / Tri's monday then Friday one week, but only once on tuesday the next week.

I figure my muscles don't know what day of the week it is. Do you think this is enough rest time? I basically have AT LEAST 3 days off for each muscle group.

BTW i'm in week 3 of Prop/Tren/Winny right now

2 on 1 off 2 on 1 off etc etc

 

[jbradley2093]

I figured I had enough rest time, but I just read an article about all the old timers like Metzner only lifing 3 days a week, and getting much better results than 5-6 days a week.

I will stay with my 2 on, 1 off, 2 on, 2 off routine.

 

[mrflexdiesel]

I'm getting old, so 1 day of hard training followed by a day of cardio and ab work gets the job done great for me!

 

[John G]

I'm getting old, so 1 day of hard training followed by a day of cardio and ab work gets the job done great for me!

3 days a week. M - W - F. I am trying to develop thickness and have that look of muscle density. So far so good. I broke through a plateau I had for months of training 5 days a week. Strength is up all around.

 

[AMGETR]

I try for 5-6 days.

 

[PitBullFootBall]

5 days of weights + 2 days sprinting and plyos

 

[VictorBR]

anything less than 5 days and I feel that I am not training that hard .

So , for me AT LEAST 5 days / week , but I shoot to 6 days a weeks 90 % of the time .


Victor

 

[GoldenDelicious]

i shoot for 3 but it always goes to 4-5-6

im addicted

 

[georgie24]

what about when your off gear? im afriad of over training, so i do i day on one day cardio abs

 

[RADAR]

5 days here mon-fri.

Non cycle days mon-thurs!


RADAR

 

[ghettostudmuffin]

I lift 4 days a week 2on, 1off, 2on, 2off, hitting each muscle once a week directly.

Works great for me and what I plan to use most of the time, although I will do 3x a week fullbody from time to time and other ish. Never know what my trainings gonna be like. It's constantly evolving.

If I was on AAS, I'm guessing I'd workout 6on, 1off hitting each bodypart 2x a week and using a little more volume and intensity than I can handle naturally. That's best guess as I haven't used AAS, but even on 1-AD my recovery was faster than normal so I can only guess what it would be like on AAS.

 

[Frankieperfect]

Lift for 5 , take 2 off and do some cardio on those days off

 

[smaller]

I'm getting old, so 1 day of hard training followed by a day of cardio and ab work gets the job done great for me!

What does your training schedule look like with this rotation? And, are you trying to add more mass or fine tune what you have?

 

[BIGJAKE]

6 days

 

[hard life]

right now I go 5 days a week and workout mostly twice a day. Off the gear, every Monday, Wed., Friday.

 

[mrflexdiesel]

What does your training schedule look like with this rotation? And, are you trying to add more mass or fine tune what you have?

For example:

Day 1 - Upper Legs (focus on either Hams or Quads)
Day 2 - Cardio (20 min high intensity) & Abs
Day 3 - Back & Biceps
Day 4 - Cardio (20 min high intensity) & Abs
Day 5 - Chest & Triceps
Day 6 - Cardio (20 min high intensity) & Abs
Day 7 - Shoulders & Calves

I use this approach for lean mass gaining or initial cutting. I will change up somewhat when serious contest prep begins. Doing this I can have an all out balls to the wall workout and then have more of rest day implementing cardio the following day while keeping bodyfat lower and cardio activity up all at the same time.

 

[slat1]

I like 5 to 6 days a week. I have a strained out bicep head so I hit most everything only once a week.
Monday - chest
Tuesday - back
Wednesday - legs
Thursday - shoulders
Friday - arms

Saturday or Sunday I try to get in and hit legs again.

 

[wootoom]

4 days here

 

[smaller]

For example:

Day 1 - Upper Legs (focus on either Hams or Quads)
Day 2 - Cardio (20 min high intensity) & Abs
Day 3 - Back & Biceps
Day 4 - Cardio (20 min high intensity) & Abs
Day 5 - Chest & Triceps
Day 6 - Cardio (20 min high intensity) & Abs
Day 7 - Shoulders & Calves

I use this approach for lean mass gaining or initial cutting. QUOTE]

Few more questions: What does your carb/fat/protein (in g/lb) look like while doing this & has the cardio affected leg growth? Are you doing cardio on regular training days as well?

 

[2BIG4URMOM]

I try for 6 days a week. The 6th day I am primarily just stretching and getting out all the lactid acid I have built up.

I rotate and always change it up, but this is one example;

day1-(a.m.)30min cardio and stretching
day1-(p.m.)chest, abs(rotate abs or calves ED)

day2-(a.m.)hams and glutes(rotate w/hams or quads from week to week)
day2-(p.m.)quads, calves

day3-(a.m.)30min cardio and stretching
day3-(p.m.)shoulders, traps, abs

day4-(a.m.)calves, fore arms
day4-(p.m.)bi's, tri's

day5-(a.m.)30min cardio and stretching
day5-(p.m.)back, abs

day6-(p.m.)stretching and light work out w/ reps on pretty much everything.

 

[JMD]

4 days for myself when off cycle, anymore and I become overworked.

 

[machaveli]

m,w,f weights
t,t cardio, abs
s,s off