MESO-Rx
Anabolic Steroids
Training frequency
- Thread starter jaydee
- Start date
I'll be nice in this thread .. I do split but work every body part at least twice a week. example of my workout
Sunday- Shoulders and Back-- 5set 5-8reps--move heavy weights= Hypertorphy
Monday- Cardio and Core- high volume, low weight, isolate movements
Tuesday- Chest and Arm-- same as Sunday
Wednesday- Cardio and Shoulder-- high volume with low weights (60-70% 1RM) 5 x 15-20rep
Thursday- Legs and Back- Heavy on the weights and high volume on the back
Friday- Off
Saturday- Total body workout.. But more on Arms and Legs (high volume, low weights). to finish up the week
I spend about an average of 1:30-2:00hr in the gym each day (except Friday)
Sunday- Shoulders and Back-- 5set 5-8reps--move heavy weights= Hypertorphy
Monday- Cardio and Core- high volume, low weight, isolate movements
Tuesday- Chest and Arm-- same as Sunday
Wednesday- Cardio and Shoulder-- high volume with low weights (60-70% 1RM) 5 x 15-20rep
Thursday- Legs and Back- Heavy on the weights and high volume on the back
Friday- Off
Saturday- Total body workout.. But more on Arms and Legs (high volume, low weights). to finish up the week
I spend about an average of 1:30-2:00hr in the gym each day (except Friday)
8 days will work....but you'll have to kill each muscle each training session. Tons of volume...
I had thought about a 3 days on 1 day off split. That'd put me at working a muscle group every 8 days.
I had thought about a 3 days on 1 day off split. That'd put me at working a muscle group every 8 days.
Monday - chest and triceps
Tuesday - back and biceps
Wednesday - legs
Thursday - chest and triceps
Friday - back and biceps
Saturday - shoulders and traps
Sunday off or cardio maybe... Prob off.
Abs or Core work everyday
I rarely get the slightest notion I'm overtraining. If I do, I do a refeed day.
Tuesday - back and biceps
Wednesday - legs
Thursday - chest and triceps
Friday - back and biceps
Saturday - shoulders and traps
Sunday off or cardio maybe... Prob off.
Abs or Core work everyday
I rarely get the slightest notion I'm overtraining. If I do, I do a refeed day.
@Eman I have almost the same setup as yours! But since I go to a commercial gym and it's the time of the year (many NY resolution Muf-er) we got tons on zombie/newbie roaming the gym on Mon-Wed and hoarding all the weights and machine. I'll wait until mid March when everything's cools down and go back to my Sunday off..
I was lucky this year with the resolutioners! I also just switched to a new gym that is completely non commercial so lots of empty equip. I sometimes switch to an opposing split like chest/back , biceps/triceps, etc with an emphasis on supersets but that's tough to do at most gyms.
I like to use supersets toward the end of my workout and on deload week.. Gotta save em strength
Tuesday: squatting movement and two bench movements
Thursday: deadlift movement and 2 bench movements
Saturday: 2 squatting movements and a bench movement
Sunday: 2deadlift movements and a bench movement
Thursday: deadlift movement and 2 bench movements
Saturday: 2 squatting movements and a bench movement
Sunday: 2deadlift movements and a bench movement
I don't plan or schedule for deloads. If I'm feeling weak I will back off some that week. Typically I'll shift my week and take Wednesday off and on that day I'll consume additional calories and get additional sleep, over 8 hours.
As far as reps... It varies a lot. I vary high and low reps through the week sometimes but other weeks I alter it in one training session. I'm a fan of fst-7 training and will often finish a session with it. But at the beginning of that session I might be doing 4-5 reps on a bench...
Thanks Eman, I think one of my problems with poor recovery is not getting enough sleep. I often get under 8 hours a night and wake to an alarm feeling utterly trashed.
I try and correct it but for some reason (maybe a slight adrenal issue?) I always have to force myself to go to bed, but once in bed I nod off straight away.
I really like the idea of hitting each muscle twice a week but I really dont recover well from it. I think it's that im not eating enough and/or sleeping enough.
My joints really feel it especially my knees from squatting and lunging twice a week.
My problem is that when I eat more callories I start putting on too much fat.
I try and correct it but for some reason (maybe a slight adrenal issue?) I always have to force myself to go to bed, but once in bed I nod off straight away.
I really like the idea of hitting each muscle twice a week but I really dont recover well from it. I think it's that im not eating enough and/or sleeping enough.
My joints really feel it especially my knees from squatting and lunging twice a week.
My problem is that when I eat more callories I start putting on too much fat.
insaiyan93
New Member
I do a 5 on 2 off (not able to get to the gym on weekend) type of deal.
Monday - chest and back
Tuesday - legs and core
Wednesday- biceps triceps and forearm
Thursday - heavy deadlifts and deadlift accessory
Friday - shoulders and biceps with squats at the end.
Works for me, get to deadlift squat and bench (close grips biceps and triceps day) two times per week .
Usually 1-2 heavier compound lifts and then 3-4 slightly less heavy accessory lifts.
Superset chest and back, biceps and triceps,shoulders and biceps,and legs and core.
Usually in there 2- 2 1/2 hours but that's the way I like it, its my me time lol
Monday - chest and back
Tuesday - legs and core
Wednesday- biceps triceps and forearm
Thursday - heavy deadlifts and deadlift accessory
Friday - shoulders and biceps with squats at the end.
Works for me, get to deadlift squat and bench (close grips biceps and triceps day) two times per week .
Usually 1-2 heavier compound lifts and then 3-4 slightly less heavy accessory lifts.
Superset chest and back, biceps and triceps,shoulders and biceps,and legs and core.
Usually in there 2- 2 1/2 hours but that's the way I like it, its my me time lol
Switcher
Member
Maybe I misunderstood something but if you were 3/1 would you not be working every group once every 5 days?
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right now I'm on a push/pull Heavy/light schedule.
Mon: Push heavy
Tues: Pull Heavy
Wed: Push light
Thurs Pull light
rest
Repeat
I say i have a rest day....I usually end up going in for a glute-specific workout because that is the area i need to work the most. It is responding, but slowly. I know it takes time.....
Mon: Push heavy
Tues: Pull Heavy
Wed: Push light
Thurs Pull light
rest
Repeat
I say i have a rest day....I usually end up going in for a glute-specific workout because that is the area i need to work the most. It is responding, but slowly. I know it takes time.....
What I'm looking at is this:
-Back
-Chest
-Hamstrings/calves
Rest day
-Shoulders
-Quads
-Arms
Rest day
Start cycle again
This is similar to my split now, but I don't have a rest day in the middle. I train 6 days in a row. Then a day off.
Definitely need to get sleep and eat if you want to grow.
Play around with your macros if you find yourself gaining too much fat. Perhaps less carbs and more fats. I don't have too much of an issue with this, I've always found if I create muscle fiber damage - the majority of calories I consume are utilized by my muscle for repair. Everyone is different though, find what works for you. If you find certain muscle groups don't recover fast enough to be worked twice per week then don't hit them as often. My legs for instance seem to take the longest to recover which means once per week is fine. Shoulders get enough indirect involvement during the week that only once is fine for them as well. BUT - I believe in adaptation as well. If you push through when you're sore and a bit less than recovered, your body does adapt to a certain extent.
Pretty much my setup for awhile now, I just organize it a little different. I like the RTS guideline of six presses and six lower body movements a week. I've been doing four squats and two deadlift though since my squat needs more work than my deadlift. I also add two upper body accessorIes each day. Even train on the same days.
Mine has been like this:
Tuesday
Squatting movement, two pressing movements, deadlift movement, lats and abs
Thursday
Squatting movement, two pressing movements, lats and biceps
Saturday
Squatting movement, pressing movement, deadlift movement, lats and abs
Sunday
Squatting movement, pressing movement, lats and biceps
Currently I've dropped the Sunday squat to give myself a little break from 4x squatting and I switched Tuesday and Saturday's lat work to mid and rear delt isolation work to bring those areas up, sort of makes it three extras on those days, but I superset them. I might put the missing squat movement on Thursday for awhile for the sake of symmetry.
LionHeart
New Member
Currently I'm doing an upper/lower split:
Day 1: Upper with one extra exercise focused on Chest
Day 2: Lower
Day 3: Rest
Day 4: Upper with one extra exercise focused on Back
Day 5: Lower
Day 6: Rest
Day 7: High Intensity Cardio: sprints, suicides, box jumps, jump rope, bear crawls, etc.
I do additional light core work and abs on Upper days and on Day 7 as well
Day 1: Upper with one extra exercise focused on Chest
Day 2: Lower
Day 3: Rest
Day 4: Upper with one extra exercise focused on Back
Day 5: Lower
Day 6: Rest
Day 7: High Intensity Cardio: sprints, suicides, box jumps, jump rope, bear crawls, etc.
I do additional light core work and abs on Upper days and on Day 7 as well
Switcher
Member
So, every third day the muscle group is being worked. Above it read it would be every 8 days. At least that it what it suggested. I guess that the exact wording could have meant any muscle group every 8 days which would probably be accurate unless it was a rest day. Sorry, it was just confusing.
Nat2Syn
Member
Everyone is different, all routines will work, but it is the most beneficial/efficient in for your body? Only you will be able to know.
