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Thread: couple of questions about lifting

  1. #1
    never hassle the hoff bako stud's Avatar
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    couple of questions about lifting

    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.

  2. #2
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    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.

  3. #3
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    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
    dips, 4x10

    7 day
    rest day

  4. #4
    never hassle the hoff bako stud's Avatar
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    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)

  5. #5
    The Body Never Lies Nosaj's Avatar
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    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.

  6. #6
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    Holy crap at overtraining O_O

    sorry I have nothing useful to contribute...

  7. #7
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    Quote Originally Posted by bako stud View Post
    my routine is usualy like this.

    1day 2 day 3day
    Chest biceps 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
    triceps 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
    dips, 4x10

    7 day
    rest day
    Wow....6 lifting days and 1 rest day? You're never going to grow.

    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.

    Other choices..
    BGB
    WBB1, 2, 3
    Bill Starr 5x5
    Westside

  8. #8
    Wannabebig Member
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    Wow....6 lifting days and 1 rest day? You're never going to grow.
    God forbid I go against the grain on here but that not entirely true.
    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
    repeat

  9. #9
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    Not with that routine he wont.

  10. #10
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    Quote Originally Posted by OhioPirate View Post
    God forbid I go against the grain on here but that not entirely true.
    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
    repeat
    How many sets were you doing per day?

  11. #11
    Watchya talkn bout willis
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    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.
    Weight:207
    375/300/365 Goal by summer:415/315/415

  12. #12
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    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.

  13. #13
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    Quote Originally Posted by OhioPirate View Post
    God forbid I go against the grain on here but that not entirely true.
    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
    repeat
    how many sets and reps do you do for each muscle?? because that sounds like a good idea

  14. #14
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    Quote Originally Posted by OhioPirate View Post
    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.
    when u say something like 3 chest exersices 3 sets of 6-8 do u mean each exersice you do 3 sets of 6-8 so u are really doing 9 sets of 6-8 on your chest?

  15. #15
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    Quote Originally Posted by bako stud View Post
    when u say something like 3 chest exersices 3 sets of 6-8 do u mean each exersice you do 3 sets of 6-8 so u are really doing 9 sets of 6-8 on your chest?
    yep...

  16. #16
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    alright thank you very much i think i will try it out for a month or so.

  17. #17
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    thanks for all the help

  18. #18
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    one more thing, i have a journal so please help me on that if you would like.

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