im confused

G

gunit

0
hi recently ive changed from 3 full body workout to spilt routine
this is what i do

day 1- triceps - skullcrushers
chest - chest press
shoulders - lateral shoulder raise

day 2- biceps - curls
back - bent over rows
legs - squats

day 3 rest
day4- repeat day 1
and so on

jus wanted to know if i am over trainning and if i should workout each muscle twice a week in a spilt routine which is what my fitness instructor told me to do.
is working out each muscle group twice a week enough for growth cause right now im bulking

thanks alot!
 
ya ur overtraining
you have an alright cut but dont workout more than 3 times a week. yes you heard me. i suggest that you train really hard (HIT) and up the weight a little bit every time. rest at least one full day after a workout. heres wut u should do for mass:

day 1- triceps - dont do skullcrushers; do military presses
chest - chest press(bench press)???
shoulders - lateral shoulder raise

day2 REST/EAT

day3REST/EAT

day4legs - squats
dead lifts
do something for your calves like bbell calve raises

day5REST/EAT

day 6- biceps
- do barbell curls
back - bent over rows(these are good)
if you can, do some chinups

day7REST/EAT

you can rotate this around however you want; you can do mon, wed, fri with sat/sun off. if you want; you can pair different body parts together.

just make sure you use a heavy weight and if you are sore from a previous workout; do not work the muscle group that is sore.
 
as days proceeded into my new workout routine number of sets and reps in each workout decreased which could be a sign of overtrainning
 
day 1- triceps - skullcrushers...do chest first
chest - chest press...replace with bench press
shoulders - lateral shoulder raise...take out not heavy enough try high pulls or arnold presses

day 2- biceps - curls...move to last on day 2
back - bent over rows...move to 1st on day 1
legs - squats...add some hams and do on their own day

probably something like this:

day 1 - squats, stiff leg deadlifts for hams at same sets and reps
day 2 - back, chest at same sets and reps, shoulders, tri's, bi's at same sets and reps

have a days rest in between and just alternate so;

week 1 - day 1, 2, 1
week 2 - day 2, 1, 2

or add a light session combining both for a 3rd day each week doing;

day 1 heavy, day 2 heavy, full body moderate wt (2 x 15 or something)

you can train 4 - 5 a week ( i do 4 week mostly) but you need to structure intensity if you do meaning you need some lighter sessions during the week but not every sesions needs to be of maximum effort
 
i disagree; you shouldnt work out 4-5 days a week. if you work with full intensity; you should not go 2 days working out in a row. You will not allow your body to recover and adapt so you can add more weight next workout. How are you going to gain if you dont increase the weight???

you wont
 
i knw what proteinboy is saying and i agree with it but i think u miss read swans05, hes saying that after each workout i should have a days rest which i also agree with cause before my muscles didnt have enough power to lift the weights cause i was over training andi was doing hit intensity
for example
1st week i did 6 sets of bicep curls
2nd week i could only do 4
the sets jus depreciated like this till i could do only 2 lol

swans05 are u saying that u workout same muscle 4-5 times a week ?
 
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and i dont personally plan my workout week by week
i jus do it so im working out atleast 2 times a week which is what my fitness instructor told me to do
 
Proteinboy said:
i disagree; you shouldnt work out 4-5 days a week. if you work with full intensity; you should not go 2 days working out in a row. You will not allow your body to recover and adapt so you can add more weight next workout. How are you going to gain if you dont increase the weight???

you wont
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Yet another great post by proteinboy. This is a load of crap i work out 6 times a week as i'm sure alot of other people do as well, if not, more than that and i'm not even counting physical activity that i do at school 2 - 4 times a week either!
 
Streamline said:
Yet another great post by proteinboy. This is a load of crap i work out 6 times a week as i'm sure alot of other people do as well, if not, more than that and i'm not even counting physical activity that i do at school 2 - 4 times a week either!
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Thank you! I'm glad it's not just me.

Proteindude, please please, I'm not attacking you..yet (kidding), but you should really read a lot more. Everywhere. Books, magazines, online, anywhere you can absorb info, because in all honesty you are completely uninformed about almost everything.

I've put on 40 pounds of muscle working out 6 days a week before. But in opposition, I've had good results just lifting three days as well. It all depends on how you structure it, how much time you have, the amount of experience you have, and of course your goals.

Military presses are a shoulder exercise more so than triceps. Skull crushers, if done correctly, are easily one of the best tricep exercises.
 
lol...if you look anywhere; everyone says not to work out more than 3 times a week at high intensity. If working out 6 times a week works for you its b/c u have good genetics. Dont be telling other people who arent like you to work out 6 times a week!

i worked out 6 times a week for 2 years and i lost 25 pounds. I WAS OVERTRAINING! im not the same as you guys and neither is everyone else here. how can you go around telling me i dont know what im talking about if i tried working out 5-6 times a week for over a year and i got terrible results???!!! i dont just say stuff thinking i know what im talking about. it happened to me and im trying to help other people.
 
AJP if possible could u please post ur workout routine here cause i have the time to workout 6 times a week and would love to try it out

thanks
 
gunit said:
AJP if possible could u please post ur workout routine here cause i have the time to workout 6 times a week and would love to try it out

thanks
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Proteindude, you're really not getting anything are you.

If I look anywhere? Bull. If you actually read my post you wouldn't reply with these comments. Go back and read it. I never told anyone to work out 6 times a week. Ever.

The sentence after, I said 3 times would work as well, there are a TON of factors.

If you got terrible results, it's very likely that you didn't have much experience, you didn't know what you were doing or have guidance, and your diet sucked.

Gunit, I did that routine years ago. I would stay away from 6 times, unless you've been lifting for quite a while, at least a couple of years.
 
Proteinboy said:
i worked out 6 times a week for 2 years and i lost 25 pounds. I WAS OVERTRAINING!
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It might also be because you were 13. if you really worked out since the age of 13, you may have just been training too early
 
sorry but can u ppl actually make it clear im reallly getting confused with all the arguments
are u talking about working each muscle group 3 times?
if i work each muscle out 2 times a week would i get my maximum results ofcourse i would work harder than my full body workout routine thats why i have made it split so i can spend more time on each muscle

pls pls pls answer this question
 
AJP said:
Thank you! I'm glad it's not just me.

Proteindude, please please, I'm not attacking you..yet (kidding), but you should really read a lot more. Everywhere. Books, magazines, online, anywhere you can absorb info, because in all honesty you are completely uninformed about almost everything.

I've put on 40 pounds of muscle working out 6 days a week before. But in opposition, I've had good results just lifting three days as well. It all depends on how you structure it, how much time you have, the amount of experience you have, and of course your goals.

Military presses are a shoulder exercise more so than triceps. Skull crushers, if done correctly, are easily one of the best tricep exercises.
Click to expand...

yea but u said u gained 40 lbs of muscle working 6 times a week; it makes it sound like you are agreeing with streamline

as for your question, gunit im sorry i will probably get slammed if i answer you. : (
 
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I said i worked out 6 times a week but that's twice on the treadmill (when i gain) and 4 times in the weights room.

Proteinboy you clearly have very little idea what you're talking about i'd take AJP's advice and make a thread asking EVERY question that you want answered instead of either wasting posts and ruining a thread with garbage or just making up some useless crap. It seems like i can't go to a thread in the weight training section without some stupid answers by you, you've been a member on here about a week and you already have the same amount of posts that i do...Someone had to say it
 
Streamline said:
I said i worked out 6 times a week but that's twice on the treadmill (when i gain) and 4 times in the weights room.

Proteinboy you clearly have very little idea what you're talking about i'd take AJP's advice and make a thread asking EVERY question that you want answered instead of either wasting posts and ruining a thread with garbage or just making up some useless crap. It seems like i can't go to a thread in the weight training section without some stupid answers by you, you've been a member on here about a week and you already have the same amount of posts that i do...Someone had to say it
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Amen brother, every time I search for a topic that relates to a question I have...there is a surefire answer, and then 2309925823 protein boy posts or topics asking the same question.
It allmost always seems to be with him "finding on the internet" some information. Brother use the search button on this site, and just use the sites that have been given over and over in the threads. calm down with the posts.
 
wow ppl this is my thread and u lot keep terrorising each other i asked for 1 question and it turned into this

can u pls answer my question which i posted pls ?
 
Protienboy, you have asked tons of fundamental questions on working out / protien / suppliments, etc. that really show your knowledge of such fundamental information. I am not trying to be rude, but don't reply to posts if you don't know the answer correctly. Also, you have no results of your own to back up what you are saying (according to your others posts).
 
gunit said:
can u pls answer my question which i posted pls ?
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Which question was this again?
 
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