Question

[SayHelotomylilFriend]

How many time per week should I train a Muscular Group...

I try not to over-train so I splitt my program in 4 days with a routine of 3 days on, 1 day off. But I do each muscular group about only 1 time per week... Isn't it "under-Training" ?

Should I lower the number of exercises per muscles so I could do each muscle group at least 2 times a week ?

my current workout here:
(workout #2)
PICS programs

[J.S.N.]

i'm guess you're a beginner so i think 3 on, 1 off is okay you'll still grow, but keep in mind working out each major bodypart once per week is easier to schedule with the weekends in all.

if i were you, this is how i'd train:

day 1: chest and tri's
incline barbell bench press
flat bench press
dips
overhead french press
decline skullcrushers

day 2: back and bi's
wide grip pullups
bent over row
deadlifts
standing curls
seated incline bench curls

day 3: off

day 4: legs and shoulders
squats: all you need for legs. you can do (if you want)
leg extentions
leg curls
military presses
upright rows
lateral raises as you see fit (do the ones for whichever heads need improvement).

day 5: off

rinse and repeat.

if you wanna go each bodypart once per week make day (friday) your arm day instead of doing them with chest and back and take the weekend off.

ps do abs and calves every day you train.

[SwoleCat]

I try not to over-train so I splitt my program in 4 days with a routine of 3 days on, 1 day off. But I do each muscular group about only 1 time per week

At a 3 on/1 off pace, you work each group TWICE per week.

That is not under-training.

~SC~

[SayHelotomylilFriend]

At a 3 on/1 off pace, you work each group TWICE per week.

That is not under-training.

~SC~

ok. Is this Overtraining them ?
If not, I will be keeping this way!

Thanks to all of you!

[J.S.N.]

ok. Is this Overtraining them ?

yeah i'd say so. if you are quite new to lifting you can do anythig and make gains for a while, but you'll be much happier using less exercizes and more compound movements as they will add the most mass. when you first start lifting you can do ronnie coleman workouts for live 6 months and make good gains but then you'll strait-up hit the wall.

so my suggestion is either do the routine i gave you, or use your routine until you plateau, and then start an very basic program like this and go heavy + low reps:

day 1 (push day):bench press/incline bench press (alternate every workout), military press, squats, skullcrushers

day 2(pull day): wide grip pullups, bent over rows, deadlifts, strait bar curls.

do this three days a week (prolly monday/wednesday/friday) and go alternate each workout so you do push day twice the first week, then pull day twice.

i personally used this same exact program when i was 19 without any supplements at all and made awesome, steady gains over the course of about three months after lifting ronnie style all through high school.

[SayHelotomylilFriend]

but you'll be much happier using less exercizes and more compound movements as they will add the most mass.

and then start an very basic program like this and go heavy + low reps

But I DO always lift the heaviest as possible with my low rep of 8 and 10...
The fact that I'm able to do 4 to 5 exercises per muscle is bad ? Even If I do put the heaviest weight possible each time ?

If so, I will try to lower the number of exercises per muscle to 3-4
But It's like.... When I do only 3 exercises per muscle.. I feel I did'nt train them enough... I don't know..

Now here's how my Workout looks like now:
(yes, after a recommendation of some user, I've modified the Abs and Calves so that I train them Twice in the 4-days split workout)

Any comment ?

[J.S.N.]

trust me brah when you go to a basic program like that your strength increases very rapidly.

[SayHelotomylilFriend]

trust me brah when you go to a basic program like that your strength increases very rapidly.

You mean that my program is great ?
My goal is to gain mass not strengh though...

[SayHelotomylilFriend]

and by the way. My routine is 3 days ON, 1 Days OFF.

Also, I though that Overtraining could only be possible when we were training to Often a muscle in a week... Not to much in a workout.

Please clarify on that, I would like to be sure that i'm not overtraining my Shoulders.

[J.S.N.]

no, i mean with one to two compound movements per bodypart. your routine is not bad though.

overtraining just means doing too much. if you work out too many days per week, you'll prolly get exhausted and could induce catabolism (musclar breakdown), whereas doing too many reps will prolly not make you feel like **** but your lifts won't improve or might even suffer a bit.

when guys like ronnie and cutler train the way they do (like 5 sets or more per bodypart)- remember they have enough anabolic substances in them to kill a rhino, and they've lifted seriously for many, many years. ronnie, for instance, has been training for around 20 years.

[SayHelotomylilFriend]

So If I understand, being natural is make me more vulnerable to overtraining ?
Being on Juice reduce the chance of overtraining right ?

[SwoleCat]

I see a lot of your threads here bro, basically dealing with/asking the same things.

I'd try some searches here and reap the benefits of all of this archived information.
There is plenty of information here you can benefit from, just compile a search list and go for it!

~SC~

[taiboxa]

omg this kid is killin me

[SayHelotomylilFriend]

omg this kid is killin me

sorry for the multiple post guyz.. just wanted answer fast ...