YAWT: I want to lift more often

[sonambulo]

gurck. stop burning. that siht will dehydrate the hell out of you.

 

[tec699]

JUICE BABY!

ROIDS 3 TIMES A DAY UNTIL YOU START SEEING MUSCLE! THAT'S MY RECOMMENDATION!

 

[Gurck]

Well I'm already using creatine and an ECA stack. Everyone has a different take on sets/weights, I think it varies by person. Personally I've gotten my biggest gains by going heavy for 4-6 sets of 4-6 reps to failure. I'm basically curious what you all do, especially those of you whose routine is 4+ days a week (without hitting the same muscle groups twice). I'd feel like I'm gimping myself if I turn, say, Monday into chest day rather than chest, arms & shoulders day... get done in like 20 minutes, it just wouldn't feel like a workout... Also curious what you all think of being sore for 4-6 days... some say it's overtraining, but I've always used it as a measure of a workout's effectiveness, and I've certainly seen gains getting really sore. I may differ from others in this respect as I'm a really slow healer; if I get a cut or scrape it'll be there for weeks if not a month. When I've broken bones my orthopedists have been surprised at how slowly they've healed. I generally stretch before workouts, but not after, I guess I'll have to give it a shot. I drink water like it's going out of style, I think I'm wearing through the enamel on my john... I'm considering getting a urinal installed

 

[Amused]

My example of a chest/tris day:

(warm up sets not included in list, all sets are to complete failure using maximum intensity with a minimum 2 minute break, max 5 minute break in between sets)

3 heavy sets flat bench. 6-8 reps
3 heavy sets incline. 6-8 reps
3 heavy sets decline 6-8 reps
3 sets machine flies 6-8 reps
2 sets single DB over the head triceps extensions 8-10 reps
2 sets standing rope push downs 8-10 reps

Most exercises have a 15 rep to failure warm up before.

And that's it. I'm done in about an hour.

 

[msparish]

Originally posted by: Amused
My example of a chest/tris day:

(warm up sets not included in list, all sets are to complete failure using maximum intensity with a minimum 2 minute break, max 5 minute break in between sets)

3 heavy sets flat bench. 6-8 reps
3 heavy sets incline. 6-8 reps
3 heavy sets decline 6-8 reps
3 sets machine flies 6-8 reps
2 sets single DB over the head triceps extensions 8-10 reps
2 sets standing rope push downs 8-10 reps

Most exercises have a 15 rep to failure warm up before.

And that's it. I'm done in about an hour.

Amused, you're probably over doing it a little bit, especially in the warm up. You don't need to warm up for incline, decline, flies etc. because the muscles are already warm. You just need to do a few weight acclimation reps.

 

[mitchafi]

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 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.

When I am not sore the day after a workout I take it as a sign that my workout intensity was not high enough? Is that faulty logic?

 

[dadeef]

Depends, it could mean several things. It could mean your used to a certain workout(ok but you want to change it soon), or it means your not pushing your muscles hard enough(bad). A good workout usually means you get a very good extended pump in your muscles and you feel uncomfortable after you leave. Most people dont see gains because they dont push themselves hard enough. They feel content pushing the same weight day in and day out and do not strive to get better. I cant ascess how your doing because I dont know you. When I say im not sore, that means im only sore when I wake up, it goes away after I shower and I feel fresh. Being sore for more than 2-3 days usually means you dont train enough and should hit the gym more. Eg: the first poster who said that he was sore for 4-6 days even when taking supplements.

 

[Rock Hydra]

I do a Mon/Wed/Fri routine.
Monday: Shoulders, Biceps,Triceps, Forearms
Wednesday: Chest, Back, Abs
Friday: Legs (been kinda slackin' on the legs a little )

 

[dadeef]

Heres my chest routine im too lazy to put up my other body parts.

i work out chest 2x a week (every 3 days)1.3 hours.
bis/tris 2x a week (weak pt training ) 2 hours
shoulders/back/lats 1x a week(naturally gifted)1.5hours

notice i dont have legs in my routine. I used to work out legs only(im a weirdo)when i was in high school and was able to leg press 450 pounds and squat 275 at 140 pds. I am content with how big they look calves (16inches) thighs (20 inches) and my leg routines are just to cut them up more usually are when I do the bike. (maintenence)


chest(one minute rest between each set)
flat/ incline/decline- 4 sets each=12 sets
8-12 reps first 3 sets (increasing or decreasing weight)and 4th set to failure or superset.

flys- inline/flat- 4x each=8 sets
15-20 reps a set usually to failure.

cable flys- 3sets
each set to failure or 8-12 reps
lower standing cable flys- 3sets
same thing

10 minutes cardio of 25miles per hour bike. (try to achieve a 3 min mile) try to walk after that.
or abs for 20 minutes

total time: 1:10

 

[yokomo]

betagen... helps some times...are you using any creatine at all?

 

[dadeef]

Originally posted by: Gurck
Well I'm already using creatine and an ECA stack. Everyone has a different take on sets/weights, I think it varies by person. Personally I've gotten my biggest gains by going heavy for 4-6 sets of 4-6 reps to failure. I'm basically curious what you all do, especially those of you whose routine is 4+ days a week (without hitting the same muscle groups twice). I'd feel like I'm gimping myself if I turn, say, Monday into chest day rather than chest, arms & shoulders day... get done in like 20 minutes, it just wouldn't feel like a workout... Also curious what you all think of being sore for 4-6 days... some say it's overtraining, but I've always used it as a measure of a workout's effectiveness, and I've certainly seen gains getting really sore. I may differ from others in this respect as I'm a really slow healer; if I get a cut or scrape it'll be there for weeks if not a month. When I've broken bones my orthopedists have been surprised at how slowly they've healed. I generally stretch before workouts, but not after, I guess I'll have to give it a shot. I drink water like it's going out of style, I think I'm wearing through the enamel on my john... I'm considering getting a urinal installed

try glutamine too. It replenishes your immune system(body loses glutamine after workout). creatine is for that little extra boost not for replenishing body of substances. STAY OFF ECA
STACK. LOSE WEIGHT BY DIET AND EXERCISE ALONE! not with EPHEDRA, or caffeinated stimulants.