should i workout 4 or 5 times a week?

[worksux]

EDIT***


ok im going to do a major body part once a week. im going to do what dabuffguy wrote. so this is the workout with the exercises.

monday-legs
squats (3x5, 2x8)
leg press (3x8)
leg curls (3x8)
lunges (3x8)

tuesday-back
pull ups (3x8)
a back machine (3x5, 2x8)
another back machine dont know the names (3x8)
dumbell row (3x8)
barbell row (3x8)

wednesday-chest/tri
bench (3x5, 2x8)
incline (3x5, 2x8)
decline (3x5, 2x8)
flys (3x8)
dips (3x8)
tricep extension (3x8)
tri pulls (3x8)

thursday-shoulders
shoulder press (3x8)
db shoulder press (3x5, 2x8)
shrugs (3x8)

friday-deadlifts/bis
deadlifts (3x8)
db curls (3x5, 2x8)
bb curls (3x5, 2x8)
preacher curls (3x5, 2x8)
hammer curls (3x8)

sat/sun-rest


so what do you guys think of this?

thanks

 

[keasbey]

how many lifts will you be doing per muscle group? i think that would help figure out if your over training or not

 

[worksux]

for day one

squat (all 3x5,2x8)
4 exercises for chest (all 3x5,2x8)
3 exercises for back(all 3x8)


for day two
3 exercises for bicep
2 exercises for tricep
3 exercises for shoulders
all are 3x8

 

[dabuffguy]

No to all of it.




Do legs one day

Do back another day with bis.

Do chest another day with tris.

Do shoulders it's own day too.

There's 4 days.

Where are your deadlifts?

One day for deadlifts, or do them after your back workout.

there's 4-5 days of workouts. It's more than plenty.

 

[worksux]

thanks for the advice. but im getting results with what im doing. also i want to do a body part more than once a week. so according to what i posted should i workout 4 or 5 times a week?

 

[dabuffguy]

thanks for the advice. but im getting results with what im doing. also i want to do a body part more than once a week. so according to what i posted should i workout 4 or 5 times a week?

4 times.

you'll stop seeing good results quickly with a routine like this. just FYI.

 

[highlander555]

you'll stop seeing good results quickly with a routine like this. just FYI.

+1
Dude, your routine is really an uneducated one (IMO). You're training all your major muscle groups in one day, and all your minor ones on the other. If you are seeing results with it, it's because of two reasons:1 you're a beginner and will see results from almost anything. Or 2: if you are seeing results, I promise you that even though you are seeing results, a better thought out plan (one major muscle group a day, along with some supporting muscle group work) will yield you way better results.

 

[worksux]

ok thanks, yea i justed started this plan and thats probably why im seeing results. dabuffguy, the workout that you posted up there, how good is it? also will i get good results with lifting one body part per week? if not can someone suggest a workout using the above exercises? thanks

 

[*The_West*]

i follow pretty much the exact plan dabuffguy has said-
monday- deads, back and bi's
weds-chest and tri's
friday-squats (some smaller leg exercises) and shoulders.
iv been training for years (muay thai) so it was alwasy with the focus on strength, not size. iv been training like this since the start of the year and have gained a full 16 lbs, no joke.

 

[GUARDIAN]

doesnt make sense to me. it is too much work imo. split them up as suggested.

 

[worksux]

Should I do my chest more than once a week? Like is there a way to do each major body part twice a week without overtraining?

 

[*The_West*]

nope (unless your on aas) keep it simple, workout each major muscle group once a week, that way you will be fully rested and be able to put in 100% effort when you train.

 

[worksux]

ok im going to do a major body part once a week. im going to do what dabuffguy wrote. so this is the workout with the exercises.

monday-legs
squats (3x5, 2x8)
leg press (3x8)
leg curls (3x8)
lunges (3x8)

tuesday-back
pull ups (3x8)
a back machine (3x5, 2x8)
another back machine dont know the names (3x8)
dumbell row (3x8)
barbell row (3x8)

wednesday-chest/tri
bench (3x5, 2x8)
incline (3x5, 2x8)
decline (3x5, 2x8)
flys (3x8)
dips (3x8)
tricep extension (3x8)
tri pulls (3x8)

thursday-shoulders
shoulder press (3x8)
db shoulder press (3x5, 2x8)
shrugs (3x8)

friday-deadlifts/bis
deadlifts (3x8)
db curls (3x5, 2x8)
bb curls (3x5, 2x8)
preacher curls (3x5, 2x8)
hammer curls (3x8)

sat/sun-rest


so what do you guys think of this?

 

[squatmonkey]

It looks like day 1 would be hard as hell, I would hate to know I was doings legs, chest and back in one work out thats to much

 

[MadMetal]

thanks for the advice. but im getting results with what im doing. also i want to do a body part more than once a week. so according to what i posted should i workout 4 or 5 times a week?

I suggest one muscle area per week to give enough rest. I would work 2 muscle groups per session which I would lift 4 days per week.

 

[dabuffguy]

ok im going to do a major body part once a week. im going to do what dabuffguy wrote. so this is the workout with the exercises.

monday-legs
squats (3x5, 2x8)
leg press (3x8)
leg curls (3x8)
lunges (3x8)

tuesday-back
pull ups (3x8)
a back machine (3x5, 2x8)
another back machine dont know the names (3x8)
dumbell row (3x8)
barbell row (3x8)

wednesday-chest/tri
bench (3x5, 2x8)
incline (3x5, 2x8)
decline (3x5, 2x8)
flys (3x8)
dips (3x8)
tricep extension (3x8)
tri pulls (3x8)

thursday-shoulders
shoulder press (3x8)
db shoulder press (3x5, 2x8)
shrugs (3x8)

friday-deadlifts/bis
deadlifts (3x8)
db curls (3x5, 2x8)
bb curls (3x5, 2x8)
preacher curls (3x5, 2x8)
hammer curls (3x8)

sat/sun-rest


so what do you guys think of this?

Pretty decent.

I actually like the idea of bicep curls on deadlift day, but you don't need to do 4 different curls movements. 2 is plenty. A barbell curl and a dumbell curl of sorts.


I would switch tuesday and wednesday and also switch thursday and friday.




Like this:

Legs

Chest/tris

Back

Deads

Shoulders.



This way, you got 2 days between lower body workouts, and 2 days between pressing workouts. If you do shoulders the day after chest, or deadlifts the day after squats you are gonna get burned out and your second day of those are going to suffer in terms of strength and size.

and drop the decline bench press, it's pointless as you already have flat bench and dips in your routine outline.

 

[worksux]

thanks a lot this really helped.

 

[highlander555]

dabuffguy's last suggestions sound good to me too.

 

[worksux]

i took out lunges and added calf raises. is this fine? because i had no workouts for my calfs. also is this a good enough leg workout (i just want to build mass) im already lifting heavy.

 

[highlander555]

Looks like a good amount of leg work to me.

 

[worksux]

alright thanks

 

[squatpuke]

No to all of it.




Do legs one day

Do back another day with bis.

Do chest another day with tris.

Do shoulders it's own day too.

There's 4 days.

Where are your deadlifts?

One day for deadlifts, or do them after your back workout.

there's 4-5 days of workouts. It's more than plenty.

+1

 

[squatmonkey]

You should workout 4 to 5 time a day..