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Hi there,
I've been hitting the gym every day, and workouts are getting longer 2-3 hours every day. Is it better to break for a day or not? Some days I don't feel like I have the pop. Also Looking to build mainly traps,shoulders,chest and arms. so any input would be appreciated.
Thanks
I usually workout 4-5 days a week. But my workouts are only 45-60 minutes long. Two hours everyday seems like too much. I would be completely burned out after couple weeks
here is the basic formula for improving strength and new muscle:
proper exercise + proper rest + proper diet = gains
working out every day with no breaks is overtraining and will hinder your gains
Typically, I go through a six day routine with one day of rest. There's nothing wrong with not going for a day if you're not feeling up to it. Try to go around 4-5 days/week, though. Consistency is key to developing your physique, along with proper dieting and rest.
I was on a 3 day split 6 days a week. with 3 to 4 days of cardio. I did this for months on end when I got back into working out. I went from 206 lbs at 26%+ BF to 190 lbs at about 21% BF. Then I felt my energy levels drop like a rock. I think my body got back in shape. I then switched to 4 day split and 4 days cardio. Started eating more. (really watching my diet protein/carbs/fat 40/40/20 200g/200g/100g I think my fat is actually lower then 100g I dont track like I should, I keep it lean). Energy levels returned. After my rest days Im absolutely pumped and feeling like a lifting machine when I get to the gym. I am now at 182lbs 18% BF (and dropping). I am gaining more lean muscle (weight/reps are up!) with more rest and more food. Plus I feel better. I still have the temptation to hit the gym even on my off days. I go for quick walks, do some push ups, sit ups and jumping jacks to burn off the extra steam!
I do plan on going 6 days a week again. Once I feel my diet and body can cope!!
Sorry fat should be 50g. Like l said I really dont track I just eat lean.
i did 5 days a week. Was getting longer and lomger.and longer. Even added cardio. Now i do (roughly) 2*2hour sessions,twive a day ...BUT!, WELL SPACED. I go 4:30, stop by 6, eat a PROPER.MEAL. not a shake. (I will have a shake. But meal immediately after), and wont workout till 7;40-8ish amd then do "secondary", muscle.groups.
But everyone.is diffetent. I also now.do high weight lowish reps (6 n 8's) n overload.n now again do higher reps with fantastic stretch n flex. But thats me. U gotta see what works fir u. See how ur body reacts. Theres so many variables which is different for quite literally every sing person. One way or another. In some large or minute way.
Good luck
ok sounds good. what is a good workout for the shoulder itself?
You telling me you train 4 hours a day 5 times a week?????? Are you pro or a bullshiter ?Quote:
Originally Posted by MajorPectorial
No offence I just find this way of training too much for he average. Unless your above average at 20% body fat lmfao :)
Yup. This is just another reason I'm "enjoying" the HIT routine that marcus posted. 45 mins/3-4 days a week/best gains I've seen in a long time.
Haha, no he may be like me... I'm actually going to take the summer off, this is the first time in a lot years I'm going to take some time off so going twice a day is possibleQuote:
Originally Posted by bigsiv
What does 2-3 hour daily workout look like?Quote:
Originally Posted by machz69
Generally I''ll start out with lateral raises with 40lbs bumbbells, sets of 10, bench press with 100lbs dumbbells, sets of 10 (5-7 sets), shrugs with 80lbs dumbbells, sets of 10 as many as I can. Usually do a set of press followed with the lateral raises right after. then when I'm tiered I will start the sets of shrugs. after that I will move to the bench press and start with 2x45lbs set of 10 then move to 4 x 45lbs and 2 x 25lbs sets of 10. as many as I can usually about 5-6 sets. Then my arms are getting tiered so I will move to the machine flys. I will then move to the cable cross over do sets of 10 as much weight as |I can do, then back to working the biceps with barbell curls, again sets of 10 as many as I can do.. (6-7... then try to work the legs.. this is pretty much every day. again I really want to build, traps,chest,shoulders and biceps.
Please tell me you're joking.
From Jan-Mar. 2013, did 5x5 training. 3 days a week, 3 exercises. I gained muscles but didn't shed much fat. Found out that I'm an endomorph. So, in order to keep fat down, I gotta keep active! So from mid March-today (June 1st) I exercise one muscle group a day, and I have been loosing body fat like crazy! Then I rest Saturday and Sunday. But like I tell evetyone...everyone's body is different. Sometimes you gotta experiment to see what suits you. Only you will know the answer...
You do this EVERY DAY? When do you plan on resting and letting your body grow?Quote:
Originally Posted by machz69
You want to train traps, chest, shoulders and biceps. I have no idea why you don't want to train your back or your triceps (directly). Big triceps are going to be what makes your arms look big - definitely need to work those out 1-2x per week. If you have a separate chest and arm day then you can hit them while doing bench press and then isolate them on arm day.
I'm very curious to know though, why don't you want to train back and tris or legs? Dont you want to look proportional?
You need to do something like this:
Day 1: chest
Day 2: delts/traps
Day 3: arms (bis/tris)
Day 4: off
Day 5: off
Then repeat.
If I had it my way, you'd also have a back and leg day but that's just me with a 5 day split and two days off or two days for cardio.
You have to have time off, period. You can't work every muscle group everyday - you can but you aren't going to be growing. Hit the large groups (back/chest/legs) once per week and hit the small ones (delts/bis/tris) 1-2x per week. You need to give each muscle group at least 48 hours to repair before training them again.
Ok, I'll give that a try and I will let you know how I make out. I actually do work out the triceps and back 3 times a week. That's what I needed to know. I'm new at this..lol.. thanks.
Something aint right. I've never heard of such a routine. I can't see that it is doing any good but I haven't seen before pics. I am not being rude or mean, but serious. You don't seem to have a concentration, a focus point. Just all over the place. ...crazy mike
So what is your new split going to look like?Quote:
Originally Posted by machz69
What are your stats? (Height, weight, age, bodyfat)
If you are that far off on training knowledge, what does your diet look like? Not flaming at all, just wanting to offer some assistance.
I'm in the gym 5-6 days a week. Only 5 if my overall body fatigue is too much, ( 61 yrs. has it's limits). Everything gets worked twice a week. If I miss it is Sunday day six legs. ...crazy mike
I love to work out (usually) but that sounds like a nightmare dude...take it easy.
You train legs twice a week? Are you going heavy both days? I couldn't imagine. I hit legs on Saturdays and do heavy squat, heavy leg press, leg curls and extensions and I can barely walk for the next 3-4 days.Quote:
Originally Posted by crazy mike
I don't go heavy both workouts. But please remember I haven't been back training after surgery for only three weeks. Legs two days a week because they don't grow good, I have sh!t for legs, no legs but I work them. So if I'm not on top, my entire body energy, I can only do once a week. I usually can't walk right for 2 to 3 days. Gotta be shorter with my posts JW. ...crazy mikeQuote:
Originally Posted by JWP806
I'm going to be working each muscle group once per week starting next week. Squats will be fun...
Quote:
Originally Posted by machz69
On 05-26-2013 you wrote.
.Quote:
Originally Posted by machz69
If you have only been back into lifting for a year is it go idea to take summer off?
Op your workout style is seriously flawed. Read Marcus's Diary in the lounge and study up. Please.
Individuals that are training without AAS, SARMs, HGH or other performance enhancers should observe the following. The actual growth of muscle tissue takes 24-48 hours of recuperation after a workout. Never work the same muscle group two days in a row. Natural GH and T levels begin to drop after an hour and glycogen stores become depleted.
These are all some good points and im learning. Taking the summer off of work so going to the gym more often is possible :o)
So I took some advice here and worked out my back and back of legs and back of arms yesterday, pretty much everything on the back side. Today went back to chest and traps and stomach but arms were still kinda burnt from yesterday. Working the back and triceps still takes a lot of gas from the arms. Tomorrow I think I will be working my bisceps and delts.. still a work in progress, I will find what groups to work together to get the best workout for the muscle group. what about incline or decline bench press. I know its for the chest but specifically ?
What is the example of proper exerciseQuote:
Originally Posted by Times Roman
I train Monday/Wed/Fri and one weekend day.
I may be the minority here but I fail to see the benefit of people training 1 body part per week. For example my buddy just texted me and said..."it's shoulder day". I have the mindset of training a body site and the complimentary muscles that go along with it. For example, when I do chest, I will do all my chest sets, then tricep sets, then delts. You work all three when you do chest, I just suppliment the rest to failure on each set.
The only workout I do a single body site is leg day. Even at that, I do dead lifts...so I guess there isn't a single workout that I do just one 'anatomical muscle site'.
I agree with you, I'm not going to the gym to workout one part. I'm trying to get in as much as I can now because once I get back to work it will be very hard to find as much time. I work 12+ hrs/day 7 days a week x 28-40-56, depending on schedule.
This is an interesting discussion. I try to go daily, and most often do (26+ days per month). I do splits + one leg and one core exercise each day. Workouts are typically an hour with not a minute wasted (no music or socializing). I think the daily routine -- if you've got the time -- pays off in the end by creating discipline. (Skipping one day makes it easier to skip two.) I've kept this up for about six years and continue to make gains. The only irritant is tendinosis, which is undoubtedly aggregated by my routine and restricts me from doing various exercises I love.
Personally I'd never do 7 days a week because I don't wanna have to be in the gym every day.... And I'd burn out
Currently doing a 3 on 1 off routine and its kicking my ass lol
Try that instead...
Legs power
Push power
Pull power
Rest
Legs hypertrophy
Push hypertrophy
Pull hypertrophy
Rest
Repeat...
So today I worked out the tris and delts, I couldn't remember the order that JWP suggested so I worked them two areas. When I left the gym I felt like the workout really wasn't over, not really tiered, tiered in them two areas but just felt like there was a lot left in the tank. I will see how this works out. tomorrow with be the chest and biceps. I agree with 61er, I had to take one day off as I had to go out of town and it does open the door for, taking another day off.. for me anyway. Once I actually get back to work, I'm sure it will be even more difficult to hit the gym every day so I taking advantage of it right now.
The order doesn't really matter. Just make sure you have about 48 hours between working out the same muscle/muscle group. I was just giving you an example.
How long did it take you to do tri and delts? That's a strange combo in my opinion. Definitely doable but you just don't hear most people saying "man, I did tris and delts yesterday and I'm sore as hell."
It makes a lot of sense to combine muscle groups and get the most out of your time at the gym. I personally don't like going to the gym for 30-45 minutes. I spend about an hour to an hour and fifteen minutes lifting 4 out of the 5 days I weight train. The only day that is shorter is sometimes when I train shoulders. I also throw in some cardio 2-3 days per week after I train so it ends up being an hour and 45 minutes. I also typically do cardio on my off days.
My 7 day split is currently like this:
Chest/tris
Back/Bis
Delts/traps/abs
bis/tris then cardio
legs then cardio
cardio
cardio
Sometimes I'll throw a rest day in after shoulders.
OR you could also do the opposite of what I do. Right now, I'm just concentrating more on arms right now so I have a day where I just train arms.
Back/tris
legs
chest/bis
delts/traps/abs
The point is that you need to figure out what works best for you. Many like to only train 3-4 days per week but for me, I have to be in the gym everyday (or almost everyday) doing something or I feel like a lazy ass.
Thanks for the suggestions I do appreciate the information, I think I was there for about 1-1.5 hrs today and I felt like it was not much of a workout. I'm feeling it now so I guess it was better then I figured. I'm thinking chest/biceps/traps tri/back, legs/abs/delts
Would asking you to PM me your workout be asking to much ?Quote:
Originally Posted by baseline_9
Quote:
Originally Posted by bigsiv
Erm no. Typo. 2*1 Hour sessions. But i have done stupidly long sessions but adter dropping weight from 240lbs i cut down from one long routine and cardio
after to two split one hour sessions. Sometimes i may break over the hour. Sometimes under.
Soooo. U gotta be a pro to workout 4hours a day. Oh. Wait and or over 20%bf??? are you serious?
there are 2-3 members who do this. One held it for 30 weeks (apparantly) everyday. They are neither pros. Nor are they even above 10% bf dont even run a marathon. The 30 wkr only does compound style weights n doesnt get on with the cardio side. The other runs rings round me in any hit style routine.
Bf% and/or being pro dont mean jack. U can get one guy with shit form for 45 minutes n another 5hours straight. Its what works for you as an individual. Smh
Oh but wait. Theyre girls. Or dont they count?
Mines closer to uour 7 day routine. Cept i split main.i.e chest session1, home.eat.rest.then seconday.i.e triceps session2 so.Quote:
Originally Posted by JWP806
Lats/bis
chest/tris
legs/calve work
shoulders/back
repeat.
I alternate different exercises for each muscle type. Have different exercises tuned to hit muscles in a way my.own body gets hit hardest(this ppl miss out. Mirrors arent there for posing. Look at your body. See your week points. Watch the muscle work. If it aint. Alter a fiven excercise to hit that muscle even better), ultimately u wznt to take aaalllll this advice from everyone, and construct a routine tailered for you. Whether ur on cycle or not "personally"(key word) i tjink u should ALWAYS rest a fully worked muscle for two rest or off routine days for that given group. Some may work better in other ways. Its just my honest opinion.
I agree with a lot being said here from all different parties. I think the big thing is everyone is different and react differently to types of cycles and types of workouts. I still workout my chest and traps on the same day. I work out bis, tris and back in the same day then legs on another day. That being said somedays I will chest, traps and some legs. then other days will work bis,abs,tris... just depending on the day and how much I have in the tank. Something I have noticed is that I have been getting tiered going 7 days a week or just not enough time so I missed a day or two and it seemed to have helped with size. So like some are saying above, a good rest a day or two is a good thing with good results for me. I know one thing, people are starting to take notice in my size and shape, I see a lot of people starting to do the same types of workout as mine..lol. mine might not be the standard in routines but it's working for me :o)Quote:
Originally Posted by MajorPectorial