optimum amount of days to train
- Thread starter LabR@t
- Start date
typical work out warm up not included
monday
squats 1x12,1x10,1x8
extensions 3x10
calve raises 3x15
reverse extensions 3x10
tues
flat press 2x10, 1x8
inclince 2x10,1x8
weighted dips 3xfailure
incline flys 3x10
cables 3x10
tri pull down 3x10
tri pulls with rope 3x10
seated tri extension 3x10
weds
pullups 3x10
narrow cable pull downs 3x10
seated rows 3x10
tbar 3x10
deadlifts 3x10 ( not regularly)
thurs
seated DB press 3x10
standing arnie press super setted with front raises 3x10
lateral raises 3x10
rear shoulder flys 3x10
upright rows 3x10
fri
preacher curls 3x10
seated curls 3x10 - drop wieght to seated hammer curls 3xfailure
twenty ones x3
weight crunch 3x20
**
thing is i was 14.7 st 18 months ago mostly beer gut i am now 13st 5'11 and have shed most of fat but i want to gain more mass as i feel smaller although a better shape, wats the best way up food intake
monday
squats 1x12,1x10,1x8
extensions 3x10
calve raises 3x15
reverse extensions 3x10
tues
flat press 2x10, 1x8
inclince 2x10,1x8
weighted dips 3xfailure
incline flys 3x10
cables 3x10
tri pull down 3x10
tri pulls with rope 3x10
seated tri extension 3x10
weds
pullups 3x10
narrow cable pull downs 3x10
seated rows 3x10
tbar 3x10
deadlifts 3x10 ( not regularly)
thurs
seated DB press 3x10
standing arnie press super setted with front raises 3x10
lateral raises 3x10
rear shoulder flys 3x10
upright rows 3x10
fri
preacher curls 3x10
seated curls 3x10 - drop wieght to seated hammer curls 3xfailure
twenty ones x3
weight crunch 3x20
**
thing is i was 14.7 st 18 months ago mostly beer gut i am now 13st 5'11 and have shed most of fat but i want to gain more mass as i feel smaller although a better shape, wats the best way up food intake
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i don't train for size so maybe i'm the wrong person to ask but there seems to be a lot of superfluous exercises in there.
is your main goal asthetics, strength or sporting performance?
first things of note i'd say too much on the chest day and the bicep ab day is unnecessary really.
i also feel that your core lifts can benefit from being trained more than once a week.
you could use a basic rippetoe
not including warm up sets
Monday
3x5 Squats
3x5 Bench
2x8 Dips
2x8 Lunges/Romanian deadlifts
Wednesday
Deadlift 1x5 (i have reservations about the one working set but still)
3x5 Military press
2x10 pull/chin up
2x10 Lunges/split squats.
Friday repeat mondays workout
Monday do wednesday from last weeks workout and keep rotating workout A and B with a days rest. work the core lifts: Squat, Bench, Deadlift, Military press to maximum intensite aiming to increase your poundage each week,
it's not perfect by any means and there are other things which may be more specific to your goals but i'd bet you'd put on more mass than your current split.
is your main goal asthetics, strength or sporting performance?
first things of note i'd say too much on the chest day and the bicep ab day is unnecessary really.
i also feel that your core lifts can benefit from being trained more than once a week.
you could use a basic rippetoe
not including warm up sets
Monday
3x5 Squats
3x5 Bench
2x8 Dips
2x8 Lunges/Romanian deadlifts
Wednesday
Deadlift 1x5 (i have reservations about the one working set but still)
3x5 Military press
2x10 pull/chin up
2x10 Lunges/split squats.
Friday repeat mondays workout
Monday do wednesday from last weeks workout and keep rotating workout A and B with a days rest. work the core lifts: Squat, Bench, Deadlift, Military press to maximum intensite aiming to increase your poundage each week,
it's not perfect by any means and there are other things which may be more specific to your goals but i'd bet you'd put on more mass than your current split.
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people say 8 hours but personally i'm of the belief that as long as it's your bodies natural rhythm that's getting you 5-6 hours then it's fine. if you're up late due to caffeine overdose and browsing net forums when tired however then it ain't good.
there are people on here far better qualified to answer than me if you have a 'bodybuilding' goal.
there are people on here far better qualified to answer than me if you have a 'bodybuilding' goal.
You can't say what's optimum because everyone is different.
For you, probably 3 days.
1: Chest/Tri's
2: Legs/Shoulders
3: Back/Bi's
Working in calve training once/twice a week and core training twice a week.
You should never be training just biceps on a day by themselves.
Best way to up calorie intake for mass is to take a look at your diet, seperate every meal and eat 5-6 times a day with a sensible, protein rich diet.
I can't go into it all now because I have to be up at 3:45 for work but one of the other lads will be along to help you out more.
Cheers
For you, probably 3 days.
1: Chest/Tri's
2: Legs/Shoulders
3: Back/Bi's
Working in calve training once/twice a week and core training twice a week.
You should never be training just biceps on a day by themselves.
Best way to up calorie intake for mass is to take a look at your diet, seperate every meal and eat 5-6 times a day with a sensible, protein rich diet.
I can't go into it all now because I have to be up at 3:45 for work but one of the other lads will be along to help you out more.
Cheers