I havent worked out in a while, i m just hittin the gym after a loong time...
shud i start doing a 3 day routine(whole body every other day) and then move on to the 5 day routine(1 part per day)?
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I havent worked out in a while, i m just hittin the gym after a loong time...
shud i start doing a 3 day routine(whole body every other day) and then move on to the 5 day routine(1 part per day)?
no, do a certain body part like for 10-12 sets of 10 reps, once per week.
so the 5 day routine?
yeah 5 day routine sounds good. Also helps keep metabolism elevated for longer periods.
You could try a low-moderate intensity 3-day routine..but not whole body sessions.Quote:
Originally Posted by nattyboy
etc:
Monday: Chest; shoulders; tris
Wednesday: Legs
Friday: Back; traps; Bis
But you'd use just ONE exercise per bodypart: 3-4 sets: 10-15 reps
example:
Chest: incline dumbell
Shoulder: dumbell press
Tris: overhead dumbell extension
Quads: Squats
Hams: lying leg-curl
Calves: seated calf-raise
Back: Barbell Row
Traps: dumbell shrugs
Bis: seated alternate dumbell curls
The above-mentioned routine will help you get back into the training groove..without being overly taxing. I know that the first couple of weeks after a lay-off can be painful as hell. The soreness,compounded with the prevalence of DOMS (delayed-onset muscle soreness) evident after a lay-off, is a killer. This low-moderate intensity workout won't cause the xtreme soreness that jumping headfirst straight back into high-intensity training will.
Good luck!
~Corey
how long b4 i can start doing the 5 day intese routine?
one more question i wanna run by u...
my friend bought this book on excercising which was written by sum doctor who created a routine thats supposed to add significant growth compared to other routines...
:-
leg squates - 2 sets
leg extension
leg curls
pull overs
calves - 2 sets
pull downs
Chest - any machine that works on the chest
reverse hand pull downs
Shoulders
rows
dips
rows
bench press
Bicep curl
Tricep extensions
traps
dead lifts
fore arm curls
(in that order)
he suggests doing this cycle 1-2 sets every other day (3 day routine, to see results)
anybody see any logic in this routine??
i hope your not planning on trying to do all those exercises in one session, that would be terrible and take forever. and to answer your question; no, i dont see any logic in that.Quote:
Originally Posted by nattyboy
it will keep your heart rate up...but circuit training doesnt result in nearly as much gain as a 3 or 5 day split. i think its a good thing to use every now and then to switch things up, but only for a week or two
None whatsoever...Quote:
Originally Posted by nattyboy
It's too large to be a circuit.
Too many exercises period.
i'd personally stick with it for 6 weeks at least... but you can switch after assessing how you feel..in regards to soreness etc.Quote:
Originally Posted by nattyboy
i disagree with only once a week per body part. too much rest between. do people actually bulk like this or even cut?Quote:
Originally Posted by superfat73
I say the perfect workout goes like
Monday- Back, Legs
Tuesday- Chest, Shoulders, Bi's, Tri's
Wednesday- Abs
Thursday- Back, Legs
Friday- Chest, Shoulders, Bi's, Tri's
Saturday- Abs
Sunday- off
Or where every muscle gets worked out 2 times a week and on this schedule there is a 3 day/4 day rest between workouts for each muscle. No more rest is needed IMO.
Do people bulk or cut working each bodypart only once per week? Yes...Quote:
Originally Posted by Lavinco
Back + Legs? Are you serious?Quote:
Originally Posted by Lavinco
Rest and recovery are individual-dependant.Quote:
Originally Posted by Lavinco
Some people can recover after training each muscle group twice per week. Some can, after training each group once per week. Some can't train either way: Some are forced to train on a 10-day split...whereas each training day is followed by a day of rest...simply because they have a low recuperative ability
10 day split:
Monday1: Legs
Tuesday1: rest
Wednesday: Chest
Thursday: rest
Friday: Back
Saturday: rest
Sunday: Shoulders
Monday2: rest
Tuesday2: Arms
maybe some people are different but a 10 day split would never work for me. I actually just finished a 6 week workout routine where I hit everything 3 times a week. gained 21lbs. It was pretty intense and I felt it the whole way thruogh. I will now drop down to 2 times a week per muscle group.
nattyboy, whats with all the similar threads?
anyway I posted this in your other thread
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Monday: Chest, Tris & Shoulders - Flat medium bench, Dips, Skulls, Flyes, Military presses, Upright rows
Tuesday (Slight rest): Calves & abs - calf raises, decline crunches, stability ball
Wednesday: Back, Hamstrings & Biceps - Deadlifts, Underhand rows, Ham curls, Pullups, Barbell curls, Incline dumbell curls
Thursday (Slight rest): Calves & abs - same as tuesday
Friday: Quads & glutes - Squats, Hack squats, Leg extensions
Generally 3 sets for each exercise apart from squats, calves and deadlifts which is 4. 15 reps for quads, 20 reps for calves, 20 reps for abs, the rest 8 reps
This is what I use and I have seen good results. Its intense...
Hams are with back and biceps, well you'll feel why :aaGreen22
5 day routine seems little better ...
i think specially if you are startting up again .....you dont want to cramp up to many body parts in one day..
i think that would happen if you do 3 day routine