YAWT: I want to lift more often

[Gurck]

What I'm doing is a m/w/f routine, chest & shoulders on monday, back on wednesday & legs on friday, any suggestions for splitting this up farther to lift 5-6 days per week, but without hitting the same muscle group more than once? I just enjoy lifting, I guess it's the endorphins.

 

[ironcrotch]

Drink more water, stretch out the soreness and stay away from caffeine and alcohol.

 

[MustangSVT]

hmm. try stretching.

personally , I like to work out when I have that soreness in the muscles. it kinda feels good 🙂

 

[MustangSVT]

Originally posted by: ironcrotch
Drink more water, stretch out the soreness and stay away from caffeine and alcohol.

wow, your sig is amazing.

 

[ironcrotch]

When you workout you're damaging your muscles, that's what makes you sore afterward. Stretching our the soreness gets rid of the damaged muscle helping you grow new muscle, make your muscles bigger.

 

[Gurck]

Originally posted by: ironcrotch
Drink more water, stretch out the soreness and stay away from caffeine and alcohol.

🙁

 

[imported_Mike]

You should warm up before lifting...try the eliptical bike for 3-5 minutes before lifting. Then when you're done, stretch. Do you work your arms at all? Also, are you increasing weight or reps?

 

[Rudee]

Unless you have superior recuperative capabilities and or are on gear, lifting more then 4 times a week is going to do you more harm then good. Remember, muscles grow when you're resting, not when you're tearing them down. Here's my current routine:



Sunday: Quads, Hams, Calves
Monday: Chest & Back
Tuesday: Rest
Wednesday: Shoulders & Traps
Thursday: Biceps & Triceps

* Abs are done every other workout.

 

[Amused]

Do 4 days a week.

Mon: Chest and tris
Tue: Back and abs
Wed: Off
Thur: Shoulders and Bis
Fri: Legs and abs.

But remember: The key to muscle growth is minimum reps, sets and days, with maximum intensity. I enjoy my workouts too (well, I tolerate leg day) but know that your body needs time to heal. Over training is the number one cause of failure (besides not training) when it comes to bodybuilding.

Also, severe soreness should not be occurring if you stick to any regular schedule.

 

[ironcrotch]

Originally posted by: Gurck

Originally posted by: ironcrotch
Drink more water, stretch out the soreness and stay away from caffeine and alcohol.

🙁

Well just limit it like me 🙂... caffeine takes water away from your muscles and alcohol is a toxin thats only empty calories.

 

[Rudee]

Originally posted by: Amused

But remember: The key to muscle growth is minimum reps, sets and days, with maximum intensity.

Yup. If you can't blast two bodyparts in a hour or less with a moderate amount of intensity you're either overworking or you're socializing too much. Get in, fatigue your muscles, then go home and rest and grow. Some of best and most intense leg workouts only last a few minutes, but at the end, I can barely walk back to the change room. Not for the weak hearted.

 

[shortspanishguy]

caffeine is a non factor here as long as you stay hydrated. Many people still use the ECA stack including myself. Please no preaching about it.

 

[dadeef]

increase your intensity, either work out longer or less rest between sets. also keep changing your routine every month or so, it keeps you motivated. you CAN work out 7 (twice a day if your crazy) days if you want. The most important thing is get good SLEEP not rest. Muscles grow during sleep not rest! EAT GOOOOD! "you put in crap, you put out crap"

 

[Yossarian]

I'm on a 4-day plan similar to Amused's, except my shoulders suck so they get their own day. shoulders, back & bi's, chest & tris, legs.

 

[Amused]

Originally posted by: dadeef
increase your intensity, either work out longer or less rest between sets. also keep changing your routine every month or so, it keeps you motivated. you CAN work out 7 (twice a day if your crazy) days if you want. The most important thing is get good SLEEP not rest.

Maybe if you're 17 years old or juicing, or both.

Overtraining is a very real risk. 4 days of training is pushing it. 7 is ludicrous.

The books you read about twice a day training or 7 day training is by guys who juice like crazy. Schedules like that are NOT for the natural, amateur bodybuilder.

 

[PunDogg]

take Glutamine, and try some Creatine too

Dogg

 

[dadeef]

Originally posted by: Amused

Originally posted by: dadeef
increase your intensity, either work out longer or less rest between sets. also keep changing your routine every month or so, it keeps you motivated. you CAN work out 7 (twice a day if your crazy) days if you want. The most important thing is get good SLEEP not rest.

Maybe if you're 17 years old or juicing, or both.

Overtraining is a very real risk. 4 days of training is pushing it. 7 is ludicrous.

The books you read about twice a day training or 7 day training is by guys who juice like crazy. Schedules like that are NOT for the natural, amateur bodybuilder.

lol. 4 days of training doesnt even encompass all the bodyparts and if your lifting less than an hour for 2 bodyparts a day your wasting your time. I do 20-30 sets per bodypart (roughly 45min per bodypart) for 5-6 days a week( depends on schedule) and im fine. Im never sore because im used to it and have seen magnificant gains.

 

[brigden]

Studies have shown that individuals that listen to an Ipod during workouts gain 40% more muscle mass. Food for thought, mate.

 

[Yossarian]

Originally posted by: dadeef

Originally posted by: Amused

Originally posted by: dadeef
increase your intensity, either work out longer or less rest between sets. also keep changing your routine every month or so, it keeps you motivated. you CAN work out 7 (twice a day if your crazy) days if you want. The most important thing is get good SLEEP not rest.

Maybe if you're 17 years old or juicing, or both.

Overtraining is a very real risk. 4 days of training is pushing it. 7 is ludicrous.

The books you read about twice a day training or 7 day training is by guys who juice like crazy. Schedules like that are NOT for the natural, amateur bodybuilder.

lol. 4 days of training doesnt even encompass all the bodyparts and if your lifting less than an hour for 2 bodyparts your wasting your time. I do 20-30 sets per bodypart (roughly 45min per bodypart) for 5-6 days a week( depends on schedule) and im fine. Im never sore because im used to it and have seen magnificant gains.

then you're either 17 or juicing or massively overtrained.

p.s. the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding is not a good source of workout info 😉

 

[Amused]

Originally posted by: dadeef

Originally posted by: Amused

Originally posted by: dadeef
increase your intensity, either work out longer or less rest between sets. also keep changing your routine every month or so, it keeps you motivated. you CAN work out 7 (twice a day if your crazy) days if you want. The most important thing is get good SLEEP not rest.

Maybe if you're 17 years old or juicing, or both.

Overtraining is a very real risk. 4 days of training is pushing it. 7 is ludicrous.

The books you read about twice a day training or 7 day training is by guys who juice like crazy. Schedules like that are NOT for the natural, amateur bodybuilder.

lol. 4 days of training doesnt even encompass all the bodyparts and if your lifting less than an hour for 2 bodyparts your wasting your time. I do 20-30 sets per bodypart (roughly 45min per bodypart) for 5-6 days a week( depends on schedule) and im fine. Im never sore because im used to it and have seen magnificant gains.

Bullsh!t. You're wasting your time, or juicing.

 

[dadeef]

lol no im not! im 20 and its fine for me, i eat good and take creatine. Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding is the bible for aspiring bodybuilders and fitness people.

 

[Yossarian]

Originally posted by: dadeef
no im not! im 20 and its fine for me, i eat good and take creatine. Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding is the bible for aspiring bodybuilders and fitness people.

hahhaha ok. keep at it then. "Musclebound? Look at Tom Platz's incredible flexibility!" I love that book but it's no way to structure a workout plan unless you're living in the 70's and taking horse steroids.

 

[Amused]

Originally posted by: dadeef
no im not! im 20 and its fine for me, i eat good and take creatine. Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding is the bible for aspiring bodybuilders and fitness people.

More bullsh!t.

Any natural bodybuilder will tell you Arnold's book is garbage unless you're massively juicing.

Even at 20, you're over training. More is NOT better. Limit your sets, reps and days and you'll start seeing real growth.

 

[James3shin]

STREEETCH...and yeah drink the water.

 

[SilentRavens]

Just an FYI I can't remember the exactly link, but before I started weight lifting I went snooping around to develope a good plan for myself (16 yr. old male). One very interesting factoid I found on one of the govt. health sites I went to was that to really grow muscles one really only needs 12-20 reps in one set with a large amount of weight to efficiently build up.

Doing a million sets and reps actually doesn't build muscle as fast as one or two sets of 12-20. Now if one is trying to lose weight it is a different story, more reps and sets at a lower rate are better for that purpose.