Work out -Three- or -Five- days a week?

[josh180]

Hey everyone.
I am getting ready to change my life around and start getting healthy by working out. I am not sure what is more beneficial to my body in regards to working out three or five days a week. Also working out specific body parts for each day. Can anyone share their schedule with me. For example, (3 days a week - Monday: legs Wednesday: Back etc.) Thanks everyone!

 

[DieYoungStrong]

Starting strength. Try it until you stop getting stronger.

Then, everyone is different. That's half the fun of training. Trying different programs and diets and cycles and seeing how YOUR body responds to different stimuli.

 

[Kamala]

Depends on a lot of factors, like how much I'm working, how much sleep I'm getting, and if I'm running anything.
I push myself more when I'm on, if I feel good I'll train it..... Right now I'm off everything, so its usually 1x per week for my bigger muscle groups..... Arms always seem to recover quicker so I hit them more often.
I try to listen to my body and how I feel, if I'm tired or sore then I rest....... Looking back I know I used to overtrain, I'd still be sore from my last workout in the gym.

 

[Mike Oxbig]

Varies. When on cycle with a clean bulking diet you can workout like a mad man. During PCT when you have a test count equal to that of a 13 year old girl your recovery is going to be slower than when you train naturally so you'll have to ease up a bit to avoid overtraining.

I'll be running 600-700 of tren my next cycle and hitting each muscle group every 48 hours to see how that treats me, with the right diet I think I can pull it off but I'll adjust as needed.

 

[Pericles]

I hit one bodypart a week. If I am on gear, I will increase volume. After more than 30 years of always training heavy, I now keep reps between 10-14. That equates to a 4 day split, and I do regular steady state cardio the other 3 days, along w/ abs.

When I am on gear, I also will do 25 minutes of MT/Kickboxing after 3 of my weight workouts. I was in the gym for 2 hours yesterday. I can only handle that^ workload if I am on gear. My partial hamstring tear seems to have been aggravated from kicking, so I am just ding 15 minutes of boxing.

I just finished a productive 12 week run and am down to 400mgs of test a week. Will then do some t prop and run a pct, even though my system will never produce more than 400 test levels. I will then either do a run, or just stay on trt for a while.

 

[MKnight]

I've had good luck with five days a week...hit one body part each day. 5 exercises per body part with 2 super sets...usually start off with a 4x20 pre-exhaustion set.
3 on, 1 off, 2 on, 1 off. Right now, I'm doing 40 mins cardio after workout. 1.5 hr total workout.

If I were on the sauce and bulking, I would work out 5 days straight, limit cardio and rest on the weekend.

 

[pittbox]

http://www.t-nation.com/free_online...aining_performance/how_to_build_pure_strength
5/3/1
4 day split mon, tues, thur, fri is a great place to start, makes it virtually dummy proof.
You don't have to think it all ,just follow the simple guidelines and concentrate on your form.
And please take the time to actually read the entire article.
You don't want to miss anything because you skimmed through it and be doing it wrong the entire time like I did years ago.:banghead:

 

[DieYoungStrong]

5/3/1 is great Pittbox. I ran that 4 day split for almost a year and made great gains.

I just started a small cycle and just changed to more "hypertrophy" oriented training with a final heavy set of 6 on the big 4 lifts.

Hard and heavy lifting does start to take its toll when you've been doing it for a long time, but its my favorite way to train when my body is up to it.

 

[MANWHORE]

Same compound movement every 3rd day
3-5 days a week

Never take a rep to failure.. Real concentric
Failure, not mental failure,.. Physical muscle failure

Hill sprints the rest of days, with either
1 day rest between or couple days to a week
Off every so many weeks...

Pussy at least 4 days a week

The only isolation I do is few sets a curls a week ..
heavy .. after pull ups...
Calves
And forearms few sets with curls

Deadlifts and squats are going to give
You best bang for your time, but go heavy
And learn good form...
I never go to floor with deads

 

[JackC4]

[QUOTE=MANWHORE;892100

Pussy at least 4 days a week

This is key to success in every aspect of life.

 

[bostonturtle]

5-6 days when younger... now barely 3 days! lol

 

[Tintman1974]

Mon, tues, we'd, fris...always do e it have great results

 

[MotaChota]

I think 5 days workout is better than 3 days because i also do 5 days workout. physical workout is important for fitness,body and health so it is good to do workout daily.

 

[kawilt]

"Never take a rep to failure.. Real concentric
Failure, not mental failure,.. Physical muscle failure "

I've heard pros and cons on this MW, what's the reason for not doing it, at least once and a while?

 

[MotaChota]

I think 5 days workout is better than 3 days because i also do 5 days workout. physical workout is important for fitness,body and health so it is good to do workout daily.

Libertyville gyms

 

[johnnyBALLZ]

Libertyville gyms

Stop spamming you mother fucker. This is like the 4th thread you've put this link on. Get the fuck outta here!!

 

[alxinya]

Google 5x5 workout. I took the most basic one, tweaked it a little to fit me and I think after a long boring plateau, I am going to really gain. I guess it will help that I am starting 400mg test E and 400mg eq after 12 weeks off gear. The only thing I will say is that even though you will read that this is great for beginners as well as advanced , deadlifts and squats are the foundation. I would not suggest a beginner to do the weight you need to do for 5 reps of deadlifts. They are dangerous if you don't know what you are doing. If I was just starting out, I would start out doing 3 full bodies a week not too heavy or to many sets. Every plateau, I would switch it up and by then you will know more about yourself. Good luck

 

[MythotiK]

4 days a week with Wednesday being my cardio day...

 

[raysugar1234]

Google 5x5 workout. I took the most basic one, tweaked it a little to fit me and I think after a long boring plateau, I am going to really gain. I guess it will help that I am starting 400mg test E and 400mg eq after 12 weeks off gear. The only thing I will say is that even though you will read that this is great for beginners as well as advanced , deadlifts and squats are the foundation. I would not suggest a beginner to do the weight you need to do for 5 reps of deadlifts. They are dangerous if you don't know what you are doing. If I was just starting out, I would start out doing 3 full bodies a week not too heavy or to many sets. Every plateau, I would switch it up and by then you will know more about yourself. Good luck

I agree the 5x5 is a good routine If your just started out it's a great place to start. Dont just go to the gym and do chest and biceps everyday, or a bunch of isolation exercises. I agree with MW on not going to failure as well, I used to go to failure on every rep and It was not beneficial to my strength. Once I started stopping short of failure my numbers on my lifts went up very much.

 

[brutus79]

I usually rotate whether I fail out or not in my reps. two weeks I will stop short of failure, next two I will fail on everything. I up weight on non fail weeks.