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how many times per week do you train?

coldblue1955 said:
for me it's bi-daily.
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You train once every two days ("semi-daily" would be equivalent to "twice per day")?

If training just refers to lifting, I train thrice weekly (typical M-W-F 5x5 setup). If cardio and ab/grip work are included, seven times.
 
5 but mostly cardio.

Monday - rest
Tues - AM run
Wed - leg workout, bike/elliptical
Thur - AM run, evening indoor bike
Fri - off
Sat - road bike
Sun - Bike then run
 
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Usually about 72 times per muscle group every five days. Some times I switch off and use a higher frequency and volume to shock the body, but I find I respond best to low frequency workouts.
 
I do 3x a week weights and 2x a week cardio.

Ideally:

2x a day weights and 4x a week cardio. Oly Lifting in the mornings and powerlifting/bodybuilding movements in the evenings. Cardio would be 2x 10K runs and 2x 2K swims.
 
Five times per week for me. I work out three days in a row and work each muscle group at least once for sets of five. I take a day off and then come back for two more days in a row, but reduce my sets to four. I would prefer to work out six days per week, but there just isn't enough time.
 
I have found that 3 days of lifting plus 4 days of 40 mins of cardio is great. I work muscle groups only once a week to give them plenty of time to recover.
 
Cuthroat said:
I have found that 3 days of lifting plus 4 days of 40 mins of cardio is great. I work muscle groups only once a week to give them plenty of time to recover.
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Of course, 'cause muscles require at least a week to "fully recover" from all that intense training!

Wait, no they don't. Nice try, though.
 
Anthrax Invasion said:
Of course, 'cause muscles require at least a week to "fully recover" from all that intense training!

Wait, no they don't. Nice try, though.
Click to expand...

Ha! Wow, you were fast on that one...

Anyway, I train full body 3 times per week and then do 2 full body "active recovery" (a.k.a., go in and have fun with agility, mobility, brief bits of metabolic hell...I mean...fun) sessions per week.

Cutthroat (and other once-per-weekers), I've gained 11 pounds in the last 6.5 weeks on this protocol. My strength is going up like crazy. My legs, chest, and shoulders are visibly larger. The combination of active recovery and lots of great food really can't be beat for recovery. Time is not the only (or even most important) factor.
 
coldblue1955 said:
but isn't that overtraining?
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That IS overtraining assuming that he isn't including exclusive abs/cardio days.

I also work each body part 2x wk but i lift/do cardio (if at all) just 4 days... i train lifts more specifically rather than body parts.
 
Now? I train everyday but Friday (Cardio only day usually).....SUnday is a high rep full body, 2 exercises each bp, 45 minutes, sweat...........

Cardio was 7 days a week first thing in the am.......now it has been scalled down to the bike, 2-3 days a week MAX - 7%bf is overrated.......now time to put on some size.....
 
nelmsjer said:
Cutthroat (and other once-per-weekers), I've gained 11 pounds in the last 6.5 weeks on this protocol. My strength is going up like crazy. My legs, chest, and shoulders are visibly larger. The combination of active recovery and lots of great food really can't be beat for recovery. Time is not the only (or even most important) factor.
Click to expand...

There is no question that training one body part more then once a week works. All the sucess with the 5x5 routines here is enough proof of that.

But training a body part once a week also works if it's done right. In 5.5 weeks I have gained over 50lbs in my bench press, 40lbs on my BBrows, and Added roughly 1/4" to my arms. I don't want to gain any body weight (I wouldn't mind losing some). Mind you I am coming back to the gym after 7 years of doing noting but get fat, even still, training one body part per week does get results. I do not take any "juice" or supliaments.
 
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For those who believe that weight training each muscle more than 1 or 2 times per week is overtraining, olympic lifters can train as much as 3x a DAY - nearly every day. If it didn't work, they wouldn't do it!
 
so, what split/routine do you feel provides the best MASS and STRENGTH? 5x5? Dogcrapp? 1 -2 bodyparts per day?

My current cycle is
20 SETS ON THE AVBERAGE - 6 - 12 REPS, 4-5 EXERC. OF 4-5 SETS
M- CHEST/CLVES/AM CARDIO
T -DELTS/LIGHT TRIS/ABS/AM CARDIO\
W - BACK/TRAPS
THURS - BIS/TRIS
FRIDAY CARDIO ONLY
SAT - DELTS/CLVS/TRAPS, ARMS
SUNDAY - 2 SETS OF EACH BODYPART, HIGH REP
 
Nelmsjer- I also do fullbody 3x a week. I am interested in your active recovery.. do you mind posting up how it looks, like SMTWTFS?

I need to throw in some "better" cardio for myself. When I say better I mean something I wouldn't get bored with in the first 10 minutes like I do all other forms of cardio.
 
djeclipse said:
There is no question that training one body part more then once a week works. All the sucess with the 5x5 routines here is enough proof of that.

But training a body part once a week also works if it's done right. In 5.5 weeks I have gained over 50lbs in my bench press, 40lbs on my BBrows, and Added roughly 1/4" to my arms. I don't want to gain any body weight (I wouldn't mind losing some). Mind you I am coming back to the gym after 7 years of doing noting but get fat, even still, training one body part per week does get results. I do not take any "juice" or supliaments.
Click to expand...
I couldn't agree with you more!
 
vin01 said:
Nelmsjer- I also do fullbody 3x a week. I am interested in your active recovery.. do you mind posting up how it looks, like SMTWTFS?

I need to throw in some "better" cardio for myself. When I say better I mean something I wouldn't get bored with in the first 10 minutes like I do all other forms of cardio.
Click to expand...

No problem! My schedule has been:

Sunday - OFF
Monday - 5x5
Tuesday - active recovery
Wednesday - 5x5
Thursday - OFF
Friday - 5x5
Saturday - active recovery

I'm sorry to not be specific, but I literally just go in and have fun. I will say, though, that I always start active recovery days with abs and hyperextensions. Abs are either done on a Roman chair with a very full range of motion (enough that I touch the floor with my hands) or on a decline situp board. Depending on the energy level, we'll also add in a 5kg ball to toss back and forth during the ab work.

Quick safety/liability moment: Full range Roman chair situps, especially with a ball, are not easy. Work up to them.

After that, on some days we'll go in and do hurdle drills, which are designed specifically for flexibility and kinesthetics, but they can also affect muscular endurance, depending on how long you do them. Then we'll do 2 minute drills, which are 30 seconds each of the following: jumping jacks, shuffle splits (think about a boxer jumping up and down, switching his feet back and forth), squat thrusts (burpees), and mountain climbers. Those are all done in a row, and it SUCKS. We'll take about 1-2 minutes rest and then do them again.

Another 2 minute drill, when we have the room, is to shuffle side-to-side across the length of the aerobics room as fast as possible for 30 seconds, do as many situps as possible for 30 seconds, as many squat thrusts for 30 seconds, and max pushups in 30 seconds. This one is HARD and if you do your squat thrusts with a full pushup, you'll be dying by the end of the pushups. That one is a lot of fun, though!

One day we went in and took a 70 lb. dumbbell and did 10 rounds for time of: 1-arm snatches (3 each arm), immediately followed by 10 hyperextensions, immediately followed by 10 Roman chair situps. That is ONE round, and we do 10 of them for time. Last time I did it I got 15 minutes, 10 seconds, and I was amazingly sore. I was breathing so hard I'm sure I somehow affected atmospheric conditions. It was awesome. Incidentally, it's amazing how much of a difference bodyweight makes to this one. My wife is over 70 lbs. lighter than I am, and she uses a 25 lb. dumbbell. She finished in 10 minutes, 18 seconds and was ready to do it again. Unbelievable.

Let's see...we've also done agility drills, farmers walks, sprints, cleans with light weight, etc. Another popular one for us is to do 10-8-6-4-2 with squats, pushups, and situps. So, we do 10 squats, 10 pushups, 10 situps, 8 squats, 8 pushups, 8 situps, etc., as FAST as possible. We really like that one.

So, there you go, "fun" active recovery, based on whatever the heck I feel like doing that day. For the Intensity Phase (3x3) of the DF5x5 program, the schedule is:

Sunday - OFF
Monday - 3x3
Tuesday - active recovery
Wednesday - OFF
Thursday - 3x3
Friday - active recovery
Saturday - active recovery

I hope all of this helps and that you have FUN. Cardio doesn't have to be monotonous, believe me!
 
how are your diets on off days?

Curious to see everyone's stats......I'll wager the lower bf% are people more obessed with daily training..........
 
me i'm around 210 @ 16% bf right now. i was around 230 @ 8-10% some time last year. then i moved to a different city, work was hectic, stopped training, bad diet, stress, no sleep, got sick and i dropped to 170 within 4 mths. i then started training again and gained about 10 lbs with difficulty. i then moved back here and again stopped training, diet was shit again. i wanted to get back to training and eating like old but i just couldn't because of money problems. i went up to 192 @ 22% bf. i kept wanting to get back to training and eating like old but it just wasn't happening. finally, when things became a LITTLE better i started training again and i am now at those stats i mentioned after 3 mths which pretty fucking good considering that the diet is pretty sucky still.... i'm just waiting to get out of the financial mess and then i'm going to become an animal :)
 
thinking of the new or old 5x5 plan but want a 4 day split with three active recoveries.....anyone have a good program they could cut and paste? Mucho K!
 
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