Im getting results but need to know from a pro if im hurting my full potenital

[njemarine98]

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Im told 6 days a week is alot for a guy thats not a pro... but to be honest i feel like its not enough. i work..

chest/triceps day 1
back/biceps /calves day 2
shoulders/traps/legs/forearms day 3

i do that for 6 days so 2 sessions a week per group than rest a day

i grow and all that but it it unorthedox , i been reading tht alot of pros rest each muscle group at east 4 days so am i killing more potential

I only tried roids twice in my life this year when i was bulking i did dbol "oral" 8 weeks 50mg ed and everything went smoothly and im currently on oral winstrol 50 mg ed for 6 weeks i took and am still taking milk thysil and plan on rinning 20 mged of nolvadex pct

28
5'11
242pds
11.7 percent body fat according to caliper
Neck 19
arms 18 3/4
legs 28
waist 37
chest 52

[T-MOS]

yea thats a bit much, especially for the larger muscle groups like legs, back, and chest, if you are hitting them hard, they need more time to recover

You grow when you are at rest, not when you are in the gym

How long are your workouts??

Winny by itself is NOT a good idea at all !!!

It is supressive and WILL shut down your natural Test production . Why no test with that?

[Narkissos]

Im told 6 days a week is alot for a guy thats not a pro... but to be honest i feel like its not enough. i work..

chest/triceps day 1
back/biceps /calves day 2
shoulders/traps/legs/forearms day 3

I see no leg work listed.

[T-MOS]

I see no leg work listed.

he has calves on day 2
and legs on day 3

but no breakdown of how much or what he is doing for each

[njemarine98]

no test because i dont have access im in another country at this point so it wasnt an option, my work outs change from week to week but basically like this
usually about 18 sets besides biceps there usually bout 12 sets
work out is usually hour and a half long
legs im doing this:
2 warm up sets leg extensions
4 sets lunges at leas 10 reps but i dont count to much
2 sets front squats
2 sets regular squats
dead lifts not off the floor
end with leg extensions

so are you saying its better to have 4 days of rest? per muscle group?
and will i be fine with the nolvadex to kick my natural test back up

[njemarine98]

and if its not goot the winny alone im on beginning of week for should i stope now or go the whole six i was going to start the 20 mg ed of nolvadex on the last day any better reccomendations

[Narkissos]

he has calves on day 2
and legs on day 3

My bad... The upper-body fixation blinded me

[FireGuy]

It looks a bit excessive to me as well but judging from your stats it's not hurting you too much.

[PT]

thats way to muc bunched in there. when you train legs you should'nt have time to train shoulders and forearms afterwards. i personally train 1 muscle group a day and i kill that muscle. the last thing i want to do when im done is move on to another especially 2 large groups

[JJs1712]

The only possible way you can train like that is if your calorie intake(protein/carb) is high enough to feed and fill your muscles. I train 6 days per week but I break chest up ( flat bench one day/ incline another) back (upper/lower) legs (quads/hams) off of that I will work arms and shoulders in depending on the day. Remember when you work back ( if done hard your getting biceps involed) same thing applies to chest w/ tris.. At the end of the day keep it simple work the muscle... feed the muscle..... rest the muscle...

[StritationOrBust]

Yea, I definatly don't care for the way you have this split up. Also how long is your rest time? If it feels like your not doing enough maybe its because you take to long between sets. Personally I always try to keep it under 90 seconds, depending on the lift.

If i were going to run a 3 day split working the whole body twice a week(which I do), It would look something like this (which it does.)

I sometimes only train legs one day per week. Been exercising long enough that i kind of just do it by feel for how much rest my body needs. Also if i need an extra rest day I just take it. Doesn't happen often though, maybe a little more an once a month. However it will take you awhile to recognize when you need a rest and when you don't.


All exercises are done 3x6-8 unless stated otherwise. Day1 Chest/back

Flat bench
incline bench
Barbell pullovers
Chinups(wide grip if you can, the wider the better) Do as many as possible until you get to 50 reps however many sets it takes. You may need a spotter at first depending on how strong your lats are.
Bent over rows
Heavy deadlifts Sets of 8,6,4 to failure
Crunches- Feet on a bench, legs at 90 degree angle. crunch by bringing your rib cage towards your pelvis and do a full flex at peak contraction.
Do 5 sets of 25.

Day2 shoulders/biceps/triceps

Clean and press
lateral dumbell raises- don't swing the arms, resist all the way down
Heavy upright rows sets of 8,6,4 till failure
Heavy push press sets of 8,6,4 to failure
e-z bar curls
seated dumbell curls
close grip bench press
standing barbell extensions
wrist curls
reverse wrist curls
reverse crunches done on a bench-5 sets of 25 done same way as crunches

Day 3 legs

Squats
lunges
leg curls
calf raises 5x15
straight leg deadlifts
good mornings (do heavy once a week)
crunches

workouts tend to range between 50-75 minutes