Results 1 to 10 of 10

Thread: What's a good weight lifting schedule?

  1. #1
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    0

    What's a good weight lifting schedule?

    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?

  2. #2
    Crrrrrrrrrrest!!!!! mikey4402's Avatar
    Join Date
    Mar 2003
    Location
    Kent,ohio
    Posts
    1,650
    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? ...
    Last edited by mikey4402; 02-01-2006 at 01:49 PM.
    6'6" 235
    Follow me on Twitter!
    My Artist page
    Creatine is Overrated Social Group
    supplements are used to supplement!!
    "why do i train so hard? so i can play harder!"
    -kobe bryant

  3. #3
    shot a man in reno Mik's Avatar
    Join Date
    May 2002
    Location
    Neil's Garage
    Posts
    6,665
    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.

  4. #4
    shot a man in reno Mik's Avatar
    Join Date
    May 2002
    Location
    Neil's Garage
    Posts
    6,665
    Quote Originally Posted by mikey4402
    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!

  5. #5
    Wannabebig Member
    Join Date
    Jan 2006
    Posts
    41
    are there other better recommendations?
    squat

  6. #6
    considering lipo Skinny Fat's Avatar
    Join Date
    Nov 2005
    Location
    O - HI - O
    Posts
    534
    Quote Originally Posted by cm07
    squat


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

    Don't ask for a lighter load. Ask for a stronger back.


  7. #7
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    0
    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..

  8. #8
    considering lipo Skinny Fat's Avatar
    Join Date
    Nov 2005
    Location
    O - HI - O
    Posts
    534
    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.

    Don't ask for a lighter load. Ask for a stronger back.


  9. #9
    Clean Bulking Sisay's Avatar
    Join Date
    Jan 2006
    Location
    Tampa, Florida
    Posts
    43
    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.

  10. #10
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Location
    Baltimore, MD, USA
    Posts
    8,668
    Quote Originally Posted by squale
    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.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •