For those of you who exercise (Gym, Free Weights at home, etc)

[Rip the Jacker]

Is it better to follow a schedule such as this...

Day 1: Chest, shoulders and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: Rest
Day 5: Legs and abs
Day 6: Rest
Day 7: Rest

Or just do...

Day 1: All parts
Day 2: Rest
Day 3: Rest
Day 4: All parts
Day 5: Rest
Day 6: Rest
Day 7: All parts



Currently, I'm doing all parts on one day, taking 2 days to rest and back to all parts. I was wondering which would be better for muscle gain ?

 

[mwmorph]

first one though i tend to group bicep with Chest, shoulders and triceps and Back with Legs and abs.

 

[SilentRavens]

I have always followed the second one, but I can't say I know which one is best.

Edit: I should qualify that by saying that my schedule is slightly different.

Day 1 or 7: 50 to 100 miles road biking
Day 2: Entire upper body
Day 3: 30 to 40 miles
Day 4: Entire upper body, calves and thighs
Day 5: Possible rest day or 30 miles
Day 6: Entire upper body

On second thought I don't do my entire body three days a week like I thought I did.

 

[calvinbiss]

It generally do this: Day 1 -chest, choulders tri Day 2: back, bi Day 3: legs Day 4 rest then start over again. 3 on 1 off

 

[feelingshorter]

i believe its work out every other day and drink protein after you do it so it works ur metabolism.

 

[bignateyk]

If I split it up, I do leg related on one rotation and arm related on the other... such as legs TR and arm/back MWF. During the summer when I have more time I follow this schedule, and during the schoolyear I do everything on one day MWF and rest TRSS

disclaimer: I am not a personal trainer, this is just my personal outine...

 

[shortspanishguy]

Ay body part should NEVER EVER be worked more than twice a week, Preferably once a week.

Here is a sample:

Day 1 - Chest, biceps, forearms
Day 2 - Cardio
Day 3 - Back, triceps
Day 4 - Cardio
Day 5 - Shoulders, legs
Day 6 - Cardio
Day 7 - OFF

 

[Yossarian]

your first program will give you much better results. intensity is better than quantity. you will spend less time in the gym and have more to show for it.

 

[shortspanishguy]

And for your cardio, make sure your HR is around 65% of your max HR. This yields optimal Fat burn.
Max HR is 220 minus your age.

 

[Koenigsegg]

Originally posted by: Yossarian
your first program will give you much better results. intensity is better than quantity. you will spend less time in the gym and have more to show for it.

 

[Rip the Jacker]

bump