What's a good weight lifting schedule?

[squale]

I am wondering if I am overtraining myself, I have been lifting on Monday, Tuesday, Thursday and Friday nights after work. Off on Wed. I am NOT working out legs, only doing Chest, Arms, Shoulders, Back and Abs. I am 25 years old 6'2", 180lbs in pretty good shape

Typcially I do..

Monday - Chest + Arms + Abs
Tuesday - Back + Shoulders/Neck muscles + Abs
Wed - off
Thursday - Chest + Arms + Abs
Friday - Back + Shoulders/Neck muscles + Abs
Sat - Off
Sunday - I usually do some cardio treadmill running

I am wondering if I am working out specific muscles too frequently, like I have heard I should only do each muscle once per week so it has adaquete time to heal and build up bigger in size. Is this true?

I was thinking of changing my schedule to this..

Monday - Chest + Arms + Abs
Tuesday - Off
Wed - Back + Shoulders/Neck muscles
Thursday - Off
Friday - Chest + Arms + Abs
Sat - Off
Sun - cardio (run on treadmill)

this way I am giving my muscles at least 3 full days rest before working them out again.

Does any of the above sound good? are there other better recommendations?

[mikey4402]

well what type of exercises are you doing? how many working sets, reps? and why the hell arnt you doing legs?

ps neck muscles ,you train neck muscles and not legs? :scratch:... :windup:

[Mik]

Some people work out each muscle group once a week, some twice. You have t find what works for you. You only need to do abs once a week (twice if you want).

Why are you not working your legs.

[Mik]

well what type of exercises are you doing? how many working sets, reps? and why the hell arnt you doing legs?

Argh, you beat me to it!

[cm07]

are there other better recommendations?

squat

[Skinny Fat]

squat

:idea:

Ooh! And deadlift. That one's good, too.

[squale]

I'm just trying to bulk up my upper body, not my legs. I am usually doing 3 sets of 10 reps each per exercise I do..

[Skinny Fat]

I've come to a conclusion. All these guys are the same person, just repeating it over and over to see how long they can get a reaction.

[Sisay]

I wouldn't recommend working out a muscle group twice a week. Doing weights 2 days in a row doesn't seem logical to me. Your other muscles are recovering and using up all your nutrients to build back up, why would you introduce another set of muscles using up those nutrients too?

Try Mon, Wed, Fri, if your schedule allows.

Mon: Chest + Shoulders + Tris
Tues: OFF
Wed: Back + Bis + Core
Thurs: OFF
Fri: Legs
Sat: OFF
Sun: Cardio

On Wednesday, for your first exercise, do Stiff-Legged Deadlifts. Then do back and biceps.

For Core workouts, basically keep your ab workout and add Good Mornings or some lower-back exercise.

For legs, start off with Squats, then do Leg Press, then do Leg Curls (extensions if your quads feel up to it), then do Calf-Raises.

My recommendation. I did that today and my quads were dead after leg press.

[Paul Stagg]

I'm just trying to bulk up my upper body, not my legs.

The you are not really serious, and it really doesn't matter what you do, because you probably aren't going to get anywhere.