Well I've been trying to gain some muscle. I asked my father for a little advice (he use to be pretty big at one point) and he suggested working everything every other day. For example: Mon/Wed/Fri- Legs/Arms/Chest. Now this seems like over working it. What does everyone recommend? I'm currently 20 and am pretty skinny. My father use to be pretty toned/large (no fat) so if he has good genetics wouldnt I have them as well? Lol.
Weight Lifting
- Thread starter FooKilla
- Start date
That's a pretty good split - it's not overdoing it. You may even want to add a 4th day in, although I just do a 3 day split myself. (I find myself worked over pretty hard on the legs day though)
What I used to do is alternate what part I worked out back when I was in good shape as a Sophmore. So:
MWF: Upperbody
TuThSat: Lowerbody
I also did situps daily. It might be over doing it but when I used to do that I was in the best shape I've ever been. Since then I went to hell because I stopped working out. Two years later and I'm just an average thin guy with a burgeoning belly.
MWF: Upperbody
TuThSat: Lowerbody
I also did situps daily. It might be over doing it but when I used to do that I was in the best shape I've ever been. Since then I went to hell because I stopped working out. Two years later and I'm just an average thin guy with a burgeoning belly.
Oy, where to begin...
I would recommend a three day split looking something like:
Mon - Chest/Triceps
Wed - Legs/Abs/Lower back
Fri - Biceps/Shoulders/Upper back
The best thing to do is get a consultation with a trainer at a local gym, though. It will be well worth the cost as your time will be spent much more efficiently with a solid workout plan.
Edit: Woops! Misread. Fixed.
I would recommend a three day split looking something like:
Mon - Chest/Triceps
Wed - Legs/Abs/Lower back
Fri - Biceps/Shoulders/Upper back
The best thing to do is get a consultation with a trainer at a local gym, though. It will be well worth the cost as your time will be spent much more efficiently with a solid workout plan.
Edit: Woops! Misread. Fixed.
Maybe he did M: Chest W: back F: arms / Tu: Quads Th: Hams Sat: Calves? That still is massive overload though.
There's better ways to break up your works outs. Take mine for instance...
Monday - Back and Bi's
Tuesday - Legs
Thursday - Shoulders and Traps
Friday - Chest and Tri's
On off days all do abs or if Im feelin diesel one week ill start the whole cycle over sooner than monday. Anyways the key to lifting this way is that youre focusing on a specific group of muscles and giving them time to repair while you work out your other muscles. You want to try to keep large muscle groups and their secondary smaller muscles groups together (Working your back also works your biceps) when getting into a regime.
You're 20 years old and a skinny dude with good genetics. If i were you, i'd be hitting the gym 7 times a week trying to put on at least 20-40 pounds of muscle within months.
Monday - Back and Bi's
Tuesday - Legs
Thursday - Shoulders and Traps
Friday - Chest and Tri's
On off days all do abs or if Im feelin diesel one week ill start the whole cycle over sooner than monday. Anyways the key to lifting this way is that youre focusing on a specific group of muscles and giving them time to repair while you work out your other muscles. You want to try to keep large muscle groups and their secondary smaller muscles groups together (Working your back also works your biceps) when getting into a regime.
You're 20 years old and a skinny dude with good genetics. If i were you, i'd be hitting the gym 7 times a week trying to put on at least 20-40 pounds of muscle within months.
I only worked out any given muscle three times during the course of the week. They had a day between each set, two after the third set.
Massive overload is b*llshit. If you feel strong enough to be able to hit the gym everyday of the week (hell, even twice a day) then more power to you. As long as you're not in terrible physical pain, you should be in the gym until you can't lift anymore. I'm sick of this Men's Fitness pansy bullsh*t saying you only need to like 1 hour a day 3 days out of the week.
Do what feels best for you.
I personally try to...
Day 1: Chest/tris
Day 2: Back/bis
Day 3: legs
and i'll keep on repeating that routine. I'll throw in a rest day between days 3 and 1 depending on how i feel.
Make sure you're eating enough protein.
I personally try to...
Day 1: Chest/tris
Day 2: Back/bis
Day 3: legs
and i'll keep on repeating that routine. I'll throw in a rest day between days 3 and 1 depending on how i feel.
Make sure you're eating enough protein.
Amen to that.
Trust me, I felt fine - in fact, I felt great.
No. I was not in any pain. Trust me it was fine.
Wrong. It's ok to train if you're somewhat sore, but if you're hitting the same muscle groups day in and day out, you're doing more harm than good. Rest is just as important as working out; without it, you're severely hinduring your progress. Going 5-6 days a week wouldn't necessarily be overtraining if you've been working out for a while, and you hit different muscle groups each day.
I personally have had better results when I keep related muscle groups (i.e. chest and tri's, back and bi's) on different days. You already hit your tri's when you do chest, and so if you throw more tricep exercises on top of that, you aren't going to be lifting as much as you could. My split looks something like: Back/Legs, Shoulders/Triceps, Chest/Biceps.
However, I know people that do things both ways, as well as people that hit a different group each day, and head to the gym 5 or 6 times a week. Whatever works best for you, do it. Try one routine, then after a few months switch it up to something new and see how it goes.
Actually I tried that for one week where I worked out morning and night for 4 days in a row..
I pull something by end of the week. Had to rest for 1 week w/ bengay to relieve the pain.. but it felt good.. wouldn't try it again, im too much of a pansy.. im every other day now..
like everybody else said, dont work any one muscle more then 2 days in a row, also do what feels right, not what makes muscle. if it feels bad working out a certain way just stop, your going to hurt yourself.
I've picked up a Men's Fitness once in my life. I follow the MaxOT routine, which stresses 5 days a week, but due to time restraints I go with their 3 day a week routine. I'm sorry if testosterone.net has brainwashed you into thinking everything that's written on their site is the right way to workout. :thumbsdown:
I also follow Max-OT and would highly recommend it as a good place to start. It spells everything out for you and explains the importance of proper diet, rest, and other factors that go into building muscle. I have been using it since last fall and it has been working very well. You can find it here Just click on the link at the top of the page and sign up to access it. You have to provide an email address, but they don't spam you or anything.
I don't think anyone can put on 20-40 lbs. of pure muscle in only a few months unless they were using gear.
I don't think anyone can put on 20-40 lbs. of pure muscle in only a few months unless they were using gear.
Overtraining is a very real thing; many guys do it and don't feel pain - but also make no gains. A 3 day split like many have suggested is the way to go, imo, although you could break it into 4. Whaever you do, don't pick a number of reps to do and then do it - pick a weight you can only lift ~8 times with good form, and that's what you should work out with. You should finish each set when you simply can't lift the weight again. Another good site is Superior Muscle. Last point - eating properly and sleeping enough are crucial to gaining muscle mass.
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