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03-03-2019, 01:01 PM #1Banned
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Is it ok to train arms and chest 5 times a week
Is that ok?
Except for BACK and legs
I do this 2 times a week.
I do:
Tricps (CGBP, french press)
Biceps (bicep curl cable)
Chest (dumbell chest press)
Pretty much this only 5 times a week...
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03-03-2019, 01:03 PM #2
It depends on how you're receiving and what your actual program looks like
If you are hitting the same muscles 5 days a week than idk, i dont see value in that
2-3 times a week is alright depending if you're doing directed/focused training on that body part or are you one day isolating the triceps and than the next day working on bench and the triceps are getting hit anyway.. idk
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03-03-2019, 01:06 PM #3Banned
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03-03-2019, 01:10 PM #4
I would say run a proper program and find something that works for you
If you're new than SS or 5/3/1 is something I like to run
Although you can do a bodybuilding type of program with a body part split throughout the week.. find something that works for you and stick with it longer than a few months
What are you actually running currently, what does your day to day weight training routine look like
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03-03-2019, 01:17 PM #5Banned
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03-03-2019, 01:19 PM #6
That doesn't explain much... Is that your whole training regmine? Tell me you are running an actual program and not just doing a few movements in the gym...
How many years have you been training?
Run something like this for a month and see where you are at. You need to hit the muscle much more than a few exercises per body part
http://blackironbeast.com/5/3/1/calculator
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03-03-2019, 01:20 PM #7
Your doing 4 sets total, and not really hitting them enough to really do much other than elevate heart rate.
I train chest at times 5x a week with this;
10 sets Barbell bench press
5 sets of 15 rep's at 91kg-98kg
5 sets of 12 rep's at 103 kg
10 sets dumbell bench press
5 sets of 15 rep's with 37kg
5 sets of 15 rep's with 41kg
Decline barbell bench press
3 sets of 15 with 103kg
3 sets of 12 with 114kg
Incline barbell bench press
3 sets of 10 with 81kg
Incline dumbell bench press @ 45°
3 sets of 15 rep's with 34kg
You need to hit muscle groups with enough volume, weight or intensity to feel it good
If your doing the routine you outlined, it should be done in 35-40 minutes tops for it to be truly effective.
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03-03-2019, 01:24 PM #8Banned
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03-03-2019, 01:32 PM #9
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03-03-2019, 01:34 PM #10Banned
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03-03-2019, 01:35 PM #11Banned
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03-03-2019, 02:55 PM #12
Shadow some big dudes at the gym watch what they do and incorporate a similar routine. My gym has a ton of small younger guys that learn this way I’m being watched every time I work out but not in a creepy way lol.
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03-28-2019, 06:42 PM #13Associate Member
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Same muscle 5 times a week, LOL! Surely you guys are trolling...
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