i just started this website, i am 17 years old 5'11 my weight is 165, i like doing my own workouts and making my own routines but i was just wondering if i was over working my muscles. I was wondering if anyone could tell me about how much times i should go to the gym a week, how much times i should work out a muscle a week, how many sets i should do on each muscle, and what muscles are best to do same day together and worst to do same day together.
thank you for the help.
Times/week - Depends on your split, but 2-3
To answer the sets/muscle, best/worst question, we need your routine. So if you could, post it please.
my routine is usualy like this.
1day 2 day 3day
Chest bicepts back
bb flat bench, 4x10 incline curl, 4x10 pull ups, 4x10
bb incline, 4x10 curl, 4x10 pull downs, 4x10
bb decline 4x10 hammer, 4x10 pull backs, 4x10
db butterflys 4x10 2 handed bb curl 4x10 lower raises, 4x10
4day 5day 6 day
tricepts legs abs, traps, forearms
close grip bench, 4x10 i usualy do legs but
extensions, 4x10 they are currently injured
1 handed extentions, 4x10
backward extentions, 4x10
so how much should i do to not over train? and whats a 4-day split? (sorry im new at this website dont know much)
Lift 4 days a week, rest 3 days a week. You grow by eating/sleeping, gym is only needed to destroy the muscles, without rest/nutrition you do not allow your muscles to grow. I personally enjoy a M/T/TH/F split, W/S/Sun are rest days (gives you a mid week and weekend resting period, very niiiiiice.) As far as splits go, do some research, or follow the basics posted on this website (there are sample routines).
Scars are tatoos with better stories.
Holy crap at overtraining O_O
sorry I have nothing useful to contribute...
Heres my suggestion...
Day 1 - Bench + assistance
Day 2 - Rest/Cardio
Day 3 - Squat + assistance
Day 4 - Rest/Cardio
Day 5 - Deadlift + assistance
Day 6,7 - Rest
There's many ways to change this, but it's what you prefer.
WBB1, 2, 3
Bill Starr 5x5
God forbid I go against the grain on here but that not entirely true.Wow....6 lifting days and 1 rest day? You're never going to grow.
I did 3 day on 1 day off routine a couple months ago and blasted past some sticking points
day 1: chest/delts/tris
day 2: legs
day 3: back/traps/bis
off 1 day
Not with that routine he wont.
I found that working out 6 days a week will work for me if I am stalled and then after working out extra hard take a week off. But 6 days a week would not work for me most of the time.
375/300/365 Goal by summer:415/315/415
3 chest exercises - 3 sets of 6-8
2-3 delt exercises - 3 sets of 6-8
2-3 tricep exercises - 3 sets of 6-8
3-4 quad/glute exercises - 3 sets of 6-8
2 hamstring exercises - 3 sets of 6-8
4 back exercises - 3 sets of 6-8
shrugs - 4 sets of 6-8
2-3 bicep excercises - 3 sets of 6-8
Went from 176 to 180 doing that for 11 weeks. Nothing overly impressive but I've been lifting for 6 or 7 years so it doesn't come as easy as it used to.
alright thank you very much i think i will try it out for a month or so.
one more thing, i have a journal so please help me on that if you would like.