How many days do you train?

[Keyser Sozey]

4 days- No cardio, and it shows.-Dirty Bulker/Seafood

Strong as an ox though. I haven't been "on" in a year (Jan '05)

Here's my split:

Mon- Quads, Hams, Calves.
Tues- Chest, Tris, Abs.
Wed- Off
Thur- Back, Traps, Calves.
Fri- Off
Sat- Delts, Bis, Forearms, Abs.
Sun- Off

[Kurz]

4 days- No cardio, and it shows.-Dirty Bulker/Seafood

Strong as an ox though. I haven't been "on" in a year (Jan '05)

Here's my split:

Mon- Quads, Hams, Calves.
Tues- Chest, Tris, Abs.
Wed- Off
Thur- Back, Traps, Calves.
Fri- Off
Sat- Delts, Bis, Forearms, Abs.
Sun- Off

stats?

[godkilla]

eod.

[Kurz]

think it would be very interesting to see everyone's stats, compared to their training style...I bet there is an awesome analysis we could derive....post em up....diet too!

[doby48]

Lift weights 4 days a week plus do one day of HIIT. My sessions are about 45 minutes each.

Stats
Height:.... 5'7"
Weight:... 130lb
Bodyfat:.. 18% (hey, keep in mind I'm a female... higher body fat%)
Gear:...... Natural

<edited to include stats>

[spound]

I am going back to edit my post with stats now....

I think this is a great idea as well

[Logan13]

Couldn't agree more. I was always a volume guy myself and thought there is no way I could make gains training jsut 3 days a week. Well, I decided to try it out and holy shit the gains have never been better. Its like I am a noob again. You never realize how easily you can overtrain until you go to 3 days/week and think wow, i feel great. Notice all the guys on here who say "my gains are going great" etc are the 3 days/wk guys

Check out Pinnacle's sticky in this forum and scroll down to any of those 3 day /wk routines, they are all great..especially Iron Man HIT

3 days/week for about an hour each, drink a small shake, Then 20 minutes cardio. 40 lbs. in 3 years.

[INM]

For now, every other day.
Actually I've got some kind of shitty virus(not computer related) right now so this week I guess I'm not going to the gym at all..

[spound]

3 days/week for about an hour each, drink a small shake, Then 20 minutes cardio. 40 lbs. in 3 years.

Hell yea, that's what I'm talking about right there brotha! Good gains. I am in there for about 1.5 hrs though b/c I take a lot of time b/t sets (3 min.) and 5 min in b/t exercises

[Kurz]

no cardio PW!

[Myka]

Edited my stats...

Another 3 days a week person here...

monday: tri-shoulder-chest cardio
tues: off
Wed: back-bi cardio
thur: off
Fri: legs cardio
sat: off
sun: off

Height: 6'1"
Weight: 188
BF%: 12
Gear: Natural

[Keyser Sozey]

stats?

5'9"
242lbs
18-19%bf <-----this is from the "Dirty Bulker"
28 y/o

[tjt]

I train 6 days 1 muscle group per day for no longer than 45 minutes.

[The Iron Man]

3 days per week.

[Therocksbiggestfan]

6 days a week:

Mon- chest with light triceps

tues-Back and Neck

Wed-Legs heavy

Thrus-Sholders/traps

Friday-Biceps and Triceps

Sat: Legs again, minus squats and deads...

No cardio Im bulking phase...

I am 189lbs 6 1' natural: bf before bulking was about 9% at 165lbs in Sept. Id say I gained a little bit of fat, so maybe now 12-13%...Cutting In May...

I noticed a big difference in size gain, when I started training legs 2x a week, that was about a month ago...

[Kurz]

24LBS AND 4-5% INCREASE IN BF....whats your diet like? Dont like those numbers.......

[ShnouzedUp]

think it would be very interesting to see everyone's stats, compared to their training style...I bet there is an awesome analysis we could derive....post em up....diet too!

Yea i think thats a damn good idea. I'll go ahead and detail myself out for you all... Who knows maybe it will help someone.

Stats:
Age: 23
Height: 5'9''
Weight: 191
BF: around 10%

Training Style:
Monday: Chest/Tri/Abs
Tuesday: Cardio
Wednesday: Shoulders/Traps/Calves/Abs
Thursday: Cardio
Friday:Back/Bi's/Forearms/Abs
Saturday: Cardio
Sunday: Quads/Hams/Calves/Abs

Now for the diet...Keep in mind i have been using this diet since last march and it has worked really well for me. In march of last year i was stuck at 162 im now 191..

Meal 1:
8 Egg whites
1 C oatmeal
1 Orange
24oz. Water

Meal 2:
1 Can Tuna
Peanuts
2 Scoops Whey w/Flax

Meal 3:
10oz. Chicken Breast
1 C Cottage Cheese
1 Baked potatoe or 1C brown rice
1 Orange
24oz. Water

Meal 4:
1 C of cooked brown rice
mixed with 1 can of tuna
covered in taco bell fire sauce..

Meal 5
PWO
2 scoops Whey w/flax, peanut butter/ honey
in 2 C 1% Milk

Meal 6:
PPWO
10oz. Steak or Salmon
Saladw/ lots of green veggies and tomatoes
Pasta
1 Orange
24 oz. water

Meal 7:
1 Can tuna
Almonds

Meal 8:
Russian Bear 5000 weight gainer in milk w/flax,peanut butter/honey

Totals from fit day equal out to
Cals 4712 Fat - 119 Carbs - 432 Protein - 467

also, once a week i'll splurge on wendys, nothing like a double classic with cheese and bacon, and a bowl of chili topped off with a large chocolate frost..MMM BITCH!

i've tried:
2 on 1 off
5 on 2 off
3 on 1 off 2 on 1 off
6 on 1 off
have to say what i've switched to has been the best ever, i have so much more energy, and feel a lot more powerful in the gym.

my cardio consists of generally 45 minutes on either an elliptical, recumbant bike, or walking on a incline tredmill. Thinkin about tryin out HIIT though soon... also i'm gonna try out the DC training method for a few months... however, im not on cycle right now, so im not sure if that is a good idea. opinions anyone?

[Kurz]

switch to cardio 2x max....take a day off, have a cheat meal a day, ...what do you do all day? school? I'll have you look at mine, almost looks like yours....differences?

[Kurz]

7am -
1 C Egg Whites
1/3 Cup oat bran, 1/3 cup rolled oats -
1 cup of skim milk
1 whole banana instead
2 tbsp of natty peanut butter

930
half a small tub of dry curd cottage cheese - 225 grams
10 shelled peanuts 10 almonds
green tea
1/2 pb sandwhich on ww

noon
7oz chicken and lean beef
7oz yam
half of a large salad
1/2 pb sandwhich on whole wheat

300
1/2 cup oats
1 scoop whey
coffee - skim

500
TRAIN

PW shake on training days.....Dext/whey

730
1 cup egg whites
2 pieces of ww bread

900
CASEIN SHAKE WITH ALMONDS, CC, PEANUTS
or Muscle milk shae if I dont feel like eating taking to bed!
thanks bros

[primetime1]

Meal 8:
Russian Bear 5000 weight gainer in milk w/flax,peanut butter/honey



hot dayummm.. thats a tasks itself to down that stuff in water.. can only imagine how it is with milk peanut butter and honey..
but considering the wieght youve added im sure this has helped.
anyways.. good luck bro and keep up the hardwork..

[singern]

3 days on, 1 day off.
Lift in the AM, cardio in the PM
off day is off day.

[crash187ct]

3 days....max. no cardio atm

[Kurz]

3 days on, 1 day off.
Lift in the AM, cardio in the PM
off day is off day.

cardio in am, train in pm.......

[Surfstud18]

I'm not lifting at alll I just do carido I switch it up from Running to swimming.

Diet I eat nothing but oatmeal with bannas and milk. Eat that for breakfest, Lunch, Dinner, snacks whatever and I take 1 Muli V. A day. I'm trying to lose some weight. I'm also trying to research Clen and t-3 to see if that could help

[ShnouzedUp]

switch to cardio 2x max....take a day off, have a cheat meal a day, ...what do you do all day? school? I'll have you look at mine, almost looks like yours....differences?

Yea i'm loaded up pretty well with school this semester, takin 18 hours and all, so i don't have a job right now.. just focusin on my body and school. Man i dunno bout a cheat meal a day, i think i would feel horrible.. My cardio isn't intense in anyway, i feel like i don't need to cut any of those out... hell i'll try it, im thinkin more and more about givin the DC training a whirl though, i just dunno if i can do it off cycle.. guess i could try.

[Surfstud18]

Sounds decent I need to find myself a source AHHHH

[Myka]

Edit...

[Hackamaniac]

just three days here chest triceps,back biceps,Shoulders legs and i know i need to change the shoulders legs on the same day.