how often for each muscle group?

[Wes201]

Hey guys, if i did
Mon - chest & tri's
Tues - back & bi's
wed - off
Thurs - shoulders (deltss/traps)
fri - legs
sat - off
sun - off
would that be a good workout schedule that i could recieve good gains from or should i really be trying to each muscle group in there 2x wk. This schedule was suggested to me but if i take 3 days off while on cycle i kind of feel like im cheating myself from recieving maximum benifits. However i do know that muscles need time to repair. Any advice would be welcomed. Ive been working out on and off for many years but never really seem to get anywhere when i am into it. im Starting my 1st cycle (test, tbol) in about 2 more weeks and dont wanna screw it up. Im trying to get the best i can out of it. Appriciate any help guys. thanks

[austinite]

Once every 6 days for me. Not that once a week isnt effective!

Day 1 - Shoulders, Traps, Delts, Abs
Day 2 - Chest, Tri's
Day 3 - Back, Bi's, Abs
Day 4 - Legs
Day 5 - OFF

[Times Roman]

I've been doing a 3:1 protocol which means every body part gets hit twice a week. already feeling charged up after only 3 iterations. Look at StPete's thread if you want more detail.....

[Wes201]

Once every 6 days for me. Not that once a week isnt effective!

Day 1 - Shoulders, Traps, Delts, Abs
Day 2 - Chest, Tri's
Day 3 - Back, Bi's, Abs
Day 4 - Legs
Day 5 - OFF

so are you saying you take one day off and then repeat the routine?

[mrglorious]

Once every 6 days for me. Not that once a week isnt effective!

Day 1 - Shoulders, Traps, Delts, Abs
Day 2 - Chest, Tri's
Day 3 - Back, Bi's, Abs
Day 4 - Legs
Day 5 - OFF

we have the same workout plan !

I train abs abit more though, core muscles are impt ....

[Wes201]

I've been doing a 3:1 protocol which means every body part gets hit twice a week. already feeling charged up after only 3 iterations. Look at StPete's thread if you want more detail.....

I like that idea a lot ( 3 days on, one day off, and repeat..... so i can get them all in 2x wk., can you tell me how you break up your muscle groups into 3 days? i would like to try it

[MickeyKnox]

Once every 6 days for me. Not that once a week isnt effective!

Day 1 - Shoulders, Traps, Delts, Abs
Day 2 - Chest, Tri's
Day 3 - Back, Bi's, Abs
Day 4 - Legs
Day 5 - OFF

i like it

OR this one, my fav..

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

[kelkel]

Good advice above and glad your preparing. Question/comment. Everyone always does upper body first in their weekly progression. If your legs are weaker than your upper body, how about doing them on Monday when you arguably have the most energy. I know it's off track of your initial question (sorry) but you said you wanted to get the best out of this time period...

My .o2

kel

[austinite]

so are you saying you take one day off and then repeat the routine?

Yes, rinse and repeat

[mockery]

1 chest and back abs
2 delt and arms abs
3 legs abs
off

[evander87]

I've been following DTP with this split
1 Deadlift
2 Lats/bis
3 Chest/Tris
4 Leg press (focus on quads) / abs
5 Inner back, traps / delts
6 Heavy Chest (non-DTP with a buddy) / abs
Rest

Kinda like Kel said I like to start my week off with my biggest lift. I also like to lift so I was looking for a daily routine. I have to force myself to take my rest day. I often feel like doing something but if I lift on my scheduled rest day my intensity drops mid week.

[MickeyKnox]

1 chest and back abs
2 delt and arms abs
3 legs abs
off

number 2 is a BIG day. that would take me about an hour and a half to complete.

[mockery]

number 2 is a BIG day. that would take me about an hour and a half to complete.

yeah , takes me an hour to do my delts and 30 mins to super set my arms. it is what it is, as i stated before this 45 mins in the gym theory doesn't set well with me.

[OnTheSauce]

i spend 1.5 to 2 hrs in the gym each day. *shrugs*

[njs]

I would think it depends on what your goal is bulking cutting or strengthening. If im bulking im in 4 to 5 days heavy lifting and if im cutting 6 days and for cutting im in the gym for almost 2 hours. bulking i try really hard to stay only a hour so im not eating up muscle mass.

[CMB]

Here is the deal, you can either workout every muscle group 1 or 2 times a week. Preferably 2 times a week if you'd want to facilitate maximum growth. Your bigger muscles only take up to 48 hours to heal (chests, back, legs), and smaller muscles (Delts, biceps, triceps, etc) takes about 24 hours.

Here is my routine:
1:Chest, Shoulders, Triceps (including traps)
2:Legs
3:Back, Biceps
4:OFF
I work Calfs & forearms EoD.

One note, looking at some of the posts above there seems to be one mistake commonly made. When you work out your triceps, for example, you biceps also are being worked to a smaller degree. Same thing with chest and back... doing horizontal pulls works your back AND chest. So if you want a true "fresh" workout every time, you'd be wise to separate your upper body workouts.

[Wes201]

Here is the deal, you can either workout every muscle group 1 or 2 times a week. Preferably 2 times a week if you'd want to facilitate maximum growth. Your bigger muscles only take up to 48 hours to heal (chests, back, legs), and smaller muscles (Delts, biceps, triceps, etc) takes about 24 hours.
I
Here is my routine:
1:Chest, Shoulders, Triceps (including traps)
2:Legs
3:Back, Biceps
4:OFF
I work Calfs & forearms EoD.

One note, looking at some of the posts above there seems to be one mistake commonly made. When you work out your triceps, for example, you biceps also are being worked to a smaller degree. Same thing with chest and back... doing horizontal pulls works your back AND chest. So if you want a true "fresh" workout every time, you'd be wise to separate your upper body workouts.

Hey, thanks a lot cmb. I just saw this reply now. Some suggested a 3 and 1 protocal that sounded good to me. But I didn't know how to break up the muscle groups to get everything in , in 3 days. I'm gonna go with your routine. Looks like a great way to break up the muscles and get everything in twice a week. Thanks

[Mr_Prop_var_Testen]

Chest delts tris
Back traps bis
Legs clvs abs
This is a 3 day routine!!!

[Buster Brown]

You are going to have to see how your body responds to different workout protocols. You might start out with one routine and end up tweaking it along the way. If you start out with a 3 to 1 routine and start to feel fatigued then change it up to a 2 to 1. Fatigue is always a good indicator that you need to make a change.

[kelkel]

You are going to have to see how your body responds to different workout protocols. You might start out with one routine and end up tweaking it along the way. If you start out with a 3 to 1 routine and start to feel fatigued then change it up to a 2 to 1. Fatigue is always a good indicator that you need to make a change.

Agree with a qualifier. Fatigue / poor recovery can also be related to poor nutrition or lack of rest. Like BB said, experiment and see what works for you.

kel

[kelkel]

number 2 is a BIG day. that would take me about an hour and a half to complete.

Chest and arms together take me an hour. Stop staring at the girls Mickey!

kel

[MickeyKnox]

^^ lol...pretty girls are a prerequisite to any workout - especially days when youre dragging your butt..lol

[panntastic]

I've been doing a 3:1 protocol which means every body part gets hit twice a week. already feeling charged up after only 3 iterations. Look at StPete's thread if you want more detail.....

Hey TR can you pm me a link please

[realgear]

tHanks guys alot of great info here.

[Far from massive]

I used a 3-1 protocol a while back and had great results...for a while then I got stagnant and went back to a 6-1 split with an additional rest day as needed. However I may have to try it again.

One thing I have found is, for me change is almost always good after a few months, be it a lifting routine, diet or AAS usage it seems like my body always responds well to change.