I'm currently lifting weights 6 times a week, do you guys think this is to much? I started working out in september then quit for about 2 months and I was back at it in Febuary, some guy I know gave me a workout routine that was 4 days on 1 days then repeat again, what do you guys think about working out 6 times a week I just dont want to be overtraining, I dont think I am because im not sore after working out 6 times a week.
what's the routine? how much of your max are you working with?
Chest and Traps
Bench Press 12,10,8,6
Incline Dumbbell Press 3x8-10
Upright Rows 3x8-10
Cuban Press 2x8-10
Back and Hamstrings
Stiff Legged Deadlifts 3x3
Single Leg Hyperextensions 3x8-10
Drop Set Seated Leg Curls 3x8-10
Bent Over Rows 3x8-10
Dumbbell Pullovers 2x15
Dumbbell Rows 2x15
Stiff Arm Pulldowns
Deltoids and Triceps
Seated Dumbbell Shoulder Press 12,10,8,6
Incline Side Lateral Raises 2x15
Side Lateral Raises 3x8-10
Overhead Barbell Extensions 2x15
Drop Set Pressdowns 3x8-10
Quads and Biceps
Walking Lunges 2x15
Single Leg Extensions 3x15-20
Preacher Curls (With Straight Bar) 3x6 followed by 6 partials
Hammer curls 3x8-10
Standing Concentration Curls 3x8-10
Superset: Seated Calf Raises 3x10 with Standing Calf Raises 3x20
as long as your giving each muscle group time to heal fully, you should not have any problem working out 6 times a week...if you feel your overtraining (because you are the only one that can tell) then back off a bit or take some extra days off... also what nash said is true, just cause your not hurting anymore does not mean you are fully healed
PRs: 655/525/645 = 1825 Total
Meet PRs: Bench Only 525
Deadlifts bring people together. It's a fact. - Chris Rodgers
What Nash meant was: Being sore is not the only indicator that you are progressing(getting bigger\stronger)..
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Everyone always says that you don't get bigger in the gym, you get bigger when you are recovering from the gym... If you are going for size i would say 3-4 days in the gym, if you are trying to get "cut-up" 5-6 would be optimal.
Originally Posted by Sidior
I've been getting stronger each week ever since I dropped from training 5 days to 3 days. If 6 days is working for you and you enjoy it then there's no reason to switch.
I would love to be able to lift 6 days a week but after seeing how much my progress sped up after getting more rest days I dont think I could go back to such a heavy schedule.
Bron. I agree with some of the other guys. If you feel like you can get enough adequate rest, and you can still make productive gains in the weight room, than only you can determine how many days a week you are training. There is no way I could work out 6 times/week. I am just too tired, and not fully recovered after the last session.
I normally workout 3 times/week, but some weeks I only get 2 workouts in because one of my other sessions was just too intense, and I feel like I haven't gotten proper rest after my last session.
One suggestion I would give to you would be to increase your intensity during the workouts. Example, rest only 15-30 seconds between sets, change up your reps scheme, and try to always get to failure on every set. This will of course make the workout harder, and it will cause your body to need some ample rest time. However, if what you are doing is still causing you to get good gains keep it up.
Working out 6 times a week is a hard thing to do, and it might be a good idea to try to get a little more intense, and only get in there 3 times a week.
"I workout to music that makes me want to stomp on baby kittens." -David "Kick Ass" Davis
"The intended manipulation of mechanical work applied in order to stimulate a specific metabolic response."
-Dr. Ben Bocchocchio on the Definition of Exercise
Ya thanks alot for all the great advice guys.. what could I do on my off days though? like just cardio?