One day a week doesnt make any sense

H

hunter1801

0
Heres the deal: Im 18 yrs old and weigh around140 lbs. Ive been working out for about 6 months. Of course ive gotten stronger and i look a little bigger, but i havent been growing a lot. When i started i was going two hours a day every other day. 3 weeks ago i started going everyday except Sunday for one hour. I did arms on one day and chest and back the next day. Ive recently ( like a week ago) been reading A LOT about working out. What i dont understand is how often im supposed to be working out. I look at some routines that people do for example : Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off
this is someone elses workout. I know that you are suuposed to let your muscles rest so that they can heal, but A WEEK?!?!?! I dont understand why you would work out your triceps for example only one day a week. Please help me?! How often should i work out and for how long.
 
heh i have the same problem understanding the reason behind this...(you can see my post about "am i over training")

I'm just wondering...do you mix your routines? how intense are your workouts?? it also depends on that as well....oh and diet.
 
Heres my basic routine:
Monday: off (school and work)
Tuesday: Biceps, forearms, and back
Wed: off
Thur: Chest and triceps
Fri: off
Sat: Shoulders swimming
Sunday: off
I Just satarted this. Its my first week and im on the thursday schedule. I havent even done saturday yet. I know diet is importand but im not following it as much as i should be because of time problems.
 
You seem to be neglecting all your legs + your glutes and abs. I'm doing a 1 per 6 day routine and seeing decent gains. I do..

Mon: Legs
Tue: Back
Wed: Chest
Thur shoulders/abs
Fri Arms
sat off

and then repeat on sunday. For me, anyways, I need a whole day for each my legs, back and chest, since I'm working a lot of muscles. So I'd go like 8-10 sets on my legs doing squats, deadlifts, etc., and go 8 sets on my chest doing bench/incline/decline with either a bar or dumbells. The key to a workout is intensity, so the shorter it is, the more intense you will be.
 
From what I've read you can workout more frequently when you're starting out - i.e. within your first year. I've been doing a 2-day split since january and have had good results -

monday - Chest/Back/Shoulder/Triceps (2 exercises each)
Tuesday - Quads/Hams/Calves/biceps
Wednesday - Cardio
Thursday - Upper again
Friday - lower
Sat - cardio

I often do some HIIT after my upper body workout.
I haven't had any problems with it.
 
Shawndb said:
From what I've read you can workout more frequently when you're starting out - i.e. within your first year. I've been doing a 2-day split since january and have had good results -

monday - Chest/Back/Shoulder/Triceps (2 exercises each)
Tuesday - Quads/Hams/Calves/biceps
Wednesday - Cardio
Thursday - Upper again
Friday - lower
Sat - cardio

I often do some HIIT after my upper body workout.
I haven't had any problems with it.
Click to expand...

I do almost the same workout, with a little differential. I do cardio everyday after I work out. So it looks a little more like this:

Monday- Chest and tris, 30 mins of cardio
Tuesday- Back, shoulders, and abs, 30 mins of cardio
Wednesday- legs, biceps, I skip cardio on this day
Thurday- chest and tris, cardio
Fri- back, shoulders, abs, cardio
Saturdays I run stairs or go hiking
Sundays I play soccer

As far as how long i work out. I use moderate weight and do high reps. I use a weight that I can do around 15 reps of. I do four sets per exercise, and i do 3-4 excersises per muscle group. I concentrate more on the "pump" than failure. I know different people say different things, but this works for me. Im a hardgainer with an incredibly high metabolism. This routine has put more muscle weight on me than any other Ive tried. I also stick to eating at LEAST 3000 calories a day.
 
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