lifting 6 days a week?

[dinkman23]

Can I work out six days a week? I really want to. How about doing

chest/tri
back/bi
shoulders/legs
rest

repeat

This setup makes sure that each of the muscle groups get 3 days of rest and spaces out shoulders from chest. I know many of you will say that working out less will be just as affective. Will working out this often get me the same results as working like 3-4 days a week? If so, then I'd rather work out 6 days a week because i enjoy it.

[shootermcgavin7]

There are several threads on this (albeit 5 days, 6 days, whatever).

The answer is: it depends.

As long as your volume isn't the same at each individual workout as it would be on a 3x/week split, you should be fine.

[Turnip]

I guess it could be good if you live at a gym or something. As long as your not overtraining.

[Howard 9]

it really all depends on the what actual excercises your doing...

[Songsangnim]

Can I work out six days a week? I really want to. How about doing

chest/tri
back/bi
shoulders/legs
rest

repeat

This setup makes sure that each of the muscle groups get 3 days of rest and spaces out shoulders from chest. I know many of you will say that working out less will be just as affective. Will working out this often get me the same results as working like 3-4 days a week? If so, then I'd rather work out 6 days a week because i enjoy it.

Keep in mind that your CNS will not be getting much rest though. Especially if you are doing the big exercises (deadlift, squat, bench, chin, dip, T-bar row..)

If you are just doing 3 or 4 sets for two exercises or so you should be able to get away with it.

I wouldn't work shoulders directly though. They are already getting enough work from your chest and back days. Shoulders are heavily involved in chest and back work. Thus they will get hit four times a week (even three times is too much for some people). If you add on two direct shoulder workouts a week on top of that, you will be heading for a shoulder injury once you start using heavy weight.

At that point you will be working them six days a week and unless you are quite genetically gifted it is almost inevitable at some point that your shoulders are going to suffer unless you are very very lucky.

Personally I wouldn't do six days a week because of the CNS and shoulder issues, but if you want to, go ahead, just be careful.

[shoot4dabigtime]

test it out...see how it goes! depending on how it goes, you may want to try a breakdown like this:

Chest
Back
Legs
Shoulder/Arms
Rest
Repeat

A breakdown like this will give your shoulders a break before hitting them hard on shoulder day, because they are indirectly getting hit on Chest and Back days.

[dinkman23]

thanks everyone. I'll make sure to keep your advice in mind.

[Altephor]

That's exactly what I used to have. It's too much.

[dinkman23]

too much to have your body get stronger and bigger because of overtraining, or too much because of other stuff goin on and time?

[NaturalBuilder]

You can get away with 6 days a week, depending on how you arrange your parameters. Increasing the frequency (while adjusting volume, reps, rotating exersizes, ect.) can lead to an increased work capacity. This, in turn can lead to great increases in fitness levels and workout capacity. If you've been adhering to a rather low-frequency approach, increasing frequency would be an awesome way to jump start some new gains. However, training to failure and high amounts of volume would not be advised. You could do something like:

Day 1: upperbody 6x4
Day 2: lowerbody 3x12
Day 3: upperbody 3x10
Day 4: lowerbody 6x4
Day 5: rest
Day 6: repeat

Or Fullbody

Day 1: 8x3
Day 2: 2x15
Day 3: 3x8
Day 4: off
Day 5: repeat

There are a number of ways you can do this.

[8.8]

Can I work out six days a week? I really want to. How about doing

chest/tri
back/bi
shoulders/legs
rest

repeat

This setup makes sure that each of the muscle groups get 3 days of rest and spaces out shoulders from chest. I know many of you will say that working out less will be just as affective. Will working out this often get me the same results as working like 3-4 days a week? If so, then I'd rather work out 6 days a week because i enjoy it.


i see no reason you cant train 6 days a week- I've done similar cycles to this as well

my split was like this though
hams and quads
chest and bis
shoulders and tris
back calvs and abbbs


no matter what splist you end up doing I would defianlty make sure you have at least one rest day between your leg and back day, because those tend to need the most recovery.


i would also be careful of overtraining as well listen to your body- if your getting to worn out add an extra day of rest in there somewhere