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well currently i do each muscle once per week , which means i workout for 5 days per week, i been training since about january, ive worked out before but never committed like now. do you think this is the best idea or should i do each group twice a week?
mon - rest
tues - chest
wed - back
thurs - rest
fri - legs
sat - arms
sunday - shoulders
The only muscles I work more then once per week are forearms and calves.
I can't remeber the exact guidelines but it usually goes something like this, large muscle groups about once every 7-8 days, and small muscle groups once every 4-5 days.
i personally wouldn't do shoulders right after your tri/bi day because you inevitably use tri's when doing shoulder presses
the only way you could get away with that is by doing different sorts of raises....
just my .02
Hey there Durbin,
Which exercises do ya do for forearms? Sets/Reps?
Thanx,
Bobbo
I didn't notice you had your routine up already...I'd switch shoulders and arms around. Mine looks like this
day1-back
day2-shoulders
day3-rest
day4-legs
day5-chest
day6-arms
day7-rest
3 days on 1 day off.
Day 1 - Chest / Shoulders / Upper abs
Day 2 - Back / Hams / Calves / lower abs
Day 3 - Bi / Tri / Forearms
Day 4 - REST
Day 5 - Quads / Calves / Upper abs
Day 6 - Chest / Shoulders / Lower abs
Day 7 - Back / Hams
This has worked for me for the past year. I will be switching up again to one body part a day once a week. Keep the body guesing and you will keep making gains.
The chemically enhanced can get away with more frequent exercise.
-SF
Chest/Bis
Legs
Rest
Shoulders/Tris
Back/Rear Delt/Traps
Rest
Rest
Personally I like:
Chest/Tri
Back/Bi
Quads/Hams
Rest
Shoulders/Tri
Back/Bi
Rest
2 Back workouts in a week might seem like a lot but I focus on different areas of both my back and bi's
how often should you switch your workout around for max results???Quote:
Originally posted by TheMudMan
3 days on 1 day off.
Day 1 - Chest / Shoulders / Upper abs
Day 2 - Back / Hams / Calves / lower abs
Day 3 - Bi / Tri / Forearms
Day 4 - REST
Day 5 - Quads / Calves / Upper abs
Day 6 - Chest / Shoulders / Lower abs
Day 7 - Back / Hams
This has worked for me for the past year. I will be switching up again to one body part a day once a week. Keep the body guesing and you will keep making gains.
the only muscle i work out more then once a week is my 3rd leg
lol
thebrain- The time to switch your workouts are up to you. For example, when you become bored with your current workout, or you've reached a plateau or a wall, on average I'd say every 6-8 weeks switch it up.
Hey thebrain,
I always switch up reps, weight, order, whatever everytime I hit a body part. But like Bix Texan said change the routine around when you feel it's time. This is what works for me and may never work for you. Training takes a lot of trial and error for some people (like me) and some just put muscle on as soon as they pull up in the parking lot.
Good luck bro!