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Thread: Is it ok to train 6days a week 1day rest?

  1. #1
    Banned Little_G's Avatar
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    Is it ok to train 6days a week 1day rest?

    Im wondering if it's ok to train 6days a week because thats what ive been doing recently and im not getting tired really. Ive noticed if i have 2much time of i get weaker and carnt bench or curl as much or as well and really i want to be lifting more. I sleep for a long time aswell so is it alright to train 6days a week? thanks..

  2. #2
    SFW! drew's Avatar
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    Read the WBB1 routine and follow it. If all you're doing is bench and curl 6 days a week, you'll never get anywhere.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

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    Banned Little_G's Avatar
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    Im doing quite a few things, altogether - Barbell Curls, Concentration Curls, Arnold Press, Upright Row, Clean and Jerk, Sit Ups, Bench Press, Dumbbell Fly's, Overhead Tricep Extentions, Push Up, Deadlift - Are these enough exercises to be getting big if i keep at it which i have been? I suck at the bench though i really wanna find out how to get alot better at that, im pretty good at curling though.

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    Senior Member pinky8713's Avatar
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    What is your routine for those six days?

  5. #5
    Senior Member pinky8713's Avatar
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    Do you do all of those all of your six working days? And where are the squats?

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    Banned Little_G's Avatar
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    All the exercises ive listed but split up into groups, i think i might be working to many muscle groups to often but it seems to be working im definetly getting stronger, just want to get alot better on the bench.

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    Banned Little_G's Avatar
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    I dont do squats i carnt lift heavy weight with them because i train at home, carnt seem to get the form right either.

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    Senior Member pinky8713's Avatar
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    I reccomend doing squats if you can dude, they're important as hell.

    As far as benching goes, your pecs arn't the only thing helping your bench. Work your tri's, lats, shoulders...

    I'm still not sure exactly what exercises you do everyday...You may be overtraining, but i can't say right now.

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    Banned Little_G's Avatar
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    k but do you know any good moves to work your lats apart from multi-gym exercises because ive only got free weights and a bench. I also want to know how to get my upper back alot bigger aswell. Im not sure if the exercises im doing will cut it if you know wot i mean... thanks..

  10. #10
    SFW! drew's Avatar
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    Bent over rows will do wonders for your lats.

    Also pullups if you can do them.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  11. #11
    Senior Member pinky8713's Avatar
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    Quote Originally Posted by drew
    Bent over rows will do wonders for your lats.

    Also pullups if you can do them.
    What he said, for lats and back.

  12. #12
    Fury Divine RickTheDestroyer's Avatar
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    Don't train six days a week- and REALLY don't do it like that.

    If you can't do back squats, do front squats, zerchers, overheads, and deadlifts (not all in one day).

    Train your chest and biceps less. Train your back and legs more.
    Eat and REST. These are important. These are lessons that I took too long to learn, and I'm paying the price now.
    530S/320B/475D
    With strength I burn

  13. #13
    Senior Member Manveet's Avatar
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    Mon: Lower
    Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
    SLDL or leg curl: 3-4X6-8/3'
    Leg press: 2-3X10-12/2'
    Another leg curl: 2-3X10-12/2'
    Calf raise: 3-4X6-8/3'
    Seated calf: 2-3X10-12/2'

    Tue: Upper
    Flat bench: 3-4X6-8/3'
    Row: 3-4X6-8/3'
    Incline bench or shoulder press: 2-3X10-12/2'
    Pulldown/chin: 2-3X10-12/2'
    Triceps: 1-2X12-15/1.5'
    Biceps: 1-2X12-15/1.5'

    For the thu/Fri workouts either rpeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12
    Try that routine, taken from www.bodyrecomposition.com
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  14. #14
    Senior Member pinky8713's Avatar
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    If you're doing all of those exercises everyday, then you're overtraining big time bro. If you're not doing that though, then cool.

    I reccomend doing the routine that manveet suggested. I took that routine and made some changes to better suit me and i've been doing that for 2 months, and i'm lovin' it.

  15. #15
    Senior Member malkore's Avatar
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    weakness is usually a sign of overtraining and/or poor diet (your muscles lack the energy to move the weight, even though they are technically strong enough to do it)
    fix your routine per everyone's advice, and analyze your diet for defects.

  16. #16
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    you could do 6 days a week (although i definitely dont recommend it). if you do, make sure it's extremely low volume. you should be in and out in 20 mins max. which seems like a waste if you ask me. might as well go 3-4 times but spend longer in the gym.

    also i've read that going to the gym more than two days in a row messes up hormone levels.

    one of the best lines i've ever read (by lyle mcdonald) is: dont let your psychological needs over-rule your physiological needs.

    something like that.

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