The Official Gym & Fitness Thread

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apparently I was wrong about the numbers

611, 645, 650- im not sure which was the failed 4th but shit

 

Stairmaster challange with my GF - got my ass handed to me

 

How many workouts a week per muscle group are ya'll doing? In a 7 period is it one of arms, one day of chest, one day of back, one day of legs and one day of shoulders? If you do splits, are you working out one day then resting the next then working out the next day? Are you splits 3 day? For instance, chest and back, shoulders and arms and then day three is legs?

I have a specific reason for asking this and the answer I give you after you inform me of your habits may or may not blow your mind and give you a different perspective...or you may just tell me that I over-train and tell me to fuck off..

 

current routine

monday-legs
tuesday-cardio/rest
wednesday- back/bi
thursday- shoulders/core
friday- chest/tris
saturday/sunday- accessory days- whatever i missed or feel like doing; saturdays is usually sprint cardio though

Or would be, if I wasnt still fucking sick

or if I even lifted

 

I do 2 uppers and 2 lowers per week:

Mon/Fri:
Chest: 3 sets of 6-12
Back: 3 sets of 6-12
Shoulders: 3 sets of 6-12
Chest: 2 sets of 6-12
Back: 2 sets of 6-12
Shoulders: 2 sets of 6-12
Bi's: 3 sets of 6-12
Tri's: 3 sets of 6-12

Tue/Sat:
Quads: 3 sets of 6-12
Hams: 3 sets of 6-12
Quads: 2 sets of 6-12
Hams: 2 sets of 6-12
Calves
Abs

I've been on upper/lower splits for a while now and love it. Muscles repair fast enough to be hit twice a week, imo. I used to do 1 muscle group per week, but I'm never sore for more than 2 days, so why not double down?! I've had much better results since switching to an upper/lower split.

 

Monica!!

 

omg overtrainingsTT!!!!

 

I think 52 workouts a year per muscle group is under training.

 

that's the mindsplosion you were waiting to drop, wasnt it

 

No. Just people don't do the math and then wonder why no results. Train like your life depends on.

 

Well part of it

 

I knew it

lol but I hadn't though of it that way....

 

I think a lot people don't. The whole over training stigma attached to working out one muscle group more than once a week has steered people down a less than desired results path.

 

For my style of training, my CNS gets fried faster than my muscles, so my body is willing but my mind says OMFG get me the fuck home.

 

CNS stimulant

 

Every day I do bench press, leg lift, french curl, shrugs, barbell curl, leg curl, bent over row.

Most every day (I'd say 5 of 7) hammer curls, squats, cable fly.

 

Pff if i eat that i'd be on the bench taking a nap in 5 mins

 

Exactly.

Exactly. If you do chest every Monday and then your chest is fully recovered by Wednesday, why the fuck wouldn't you hit it again? Hell, if I had the time, I could to 3 uppers and 2 lowers a week.

Now, hitting each muscle group everyday is overkill, IMO. Your muscles grow in the repairing phase and you're not giving you muscles any time to repair. I'd at least put a day in between each muscle group. This is why I do upper body on Monday and Friday. 4 days is PLENTY of time to recover. I would rather skip the gym than try to do upper on back-to-back days; that does more harm than good.



But the moral is, working out each muscle group once a week is so much more underproductive, compared to twice, provided there's adequate time to recover.

 

My routine is

Monday - Shoulders
Tuesday - Posterior chain
Wednesday - Rest day
Thursday - Chest / Upper back
Friday - Leg day
Saturday - Front arm / back arm
Sunday - Rest day

 

Monday- Chest/Tris
Tuesday- Back/Bis
Wednesday- Legs/Shoulders
Thursday- Tris/Chest
Friday- Bis/Back
Saturday- Cardio/Shoulders

Abs and Cardio randomly throughout the week. I target muscle groups twice a week however my focus and priority switches depending on the day.