Why train 3x week? Is there disadvantages to working out more?
Replies
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Wheelhouse15 wrote: »Wheelhouse15 wrote: »Well my split works for me. Little irritating getting it criticized but I guess I’m stuck in the 90s then. I don’t care for the modern body builder look anyway. And yeah I do fine on leg day.
I'm not criticizing it really, it just wouldn't work for most people's goals, I think you mentioned somewhere else you were doing a variation of GVT and that's also something that pretty specific to a BB program only. I can see by your PP that you are getting solid upper body development, and if that's your goals then it is working as intended.
I was just having a bit of a humorous flashback when those splits where big and you saw guys who were very proud of their upper bodies but embarrassed by their leg development.
So what does your routine look like? I know plenty of people including myself that do a similar type of routine and results are pretty decent. Oh and there are some pretty aesthetic looking bodybuilders from the 1990s too by the way, even the natural guys looks bigger than the ones today who are mostly just lean but don't look big with clothes on. The main difference between mine is that I try to get each of those in twice per week.
What BB in the 90s didn't great legs? Never said anything about the real BBs just the gym bros who just wanted the guns and pecticles but neglected the legs. I'm out right but but I'll post my routine later.[/quote
I see, makes sense, ok!0 -
Sorry, but I am almost crying laughing at the word 'pecticals'- never heard it before.
Now I want pecticals under my breasticals.
Back to the thread.
Cheers, h.3 -
middlehaitch wrote: »Sorry, but I am almost crying laughing at the word 'pecticals'- never heard it before.
Now I want pecticals under my breasticals.
Back to the thread.
Cheers, h.
You need to watch the right YouTube lol.1 -
@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
1 -
Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Specifically for this reason I do legs and back together and shoulders, chest, and arms together. Evens out the time a bit.2 -
Davidsdottir wrote: »Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Specifically for this reason I do legs and back together and shoulders, chest, and arms together. Evens out the time a bit.
That makes sense, I was doing a split with back and deads together and I also did Steve's full body workout (Massive Gains), which I liked. I just gravitated towards this when I decided to do a upper/lower split, but I keep thinking I should re-evaluate the upper split lol.
Although, on a my heaviest days, squats and deads take almost as long as my upper. Most of the later exercises are actually done very fast.0 -
Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Ok solid routine. You basically do an Upper Lower variation and hit lower twice a week, I do most of those exercises you listed with the 5 day split I put up earlier.0 -
Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Ok solid routine. You basically do an Upper Lower variation and hit lower twice a week, I do most of those exercises you listed with the 5 day split I put up earlier.
The biggest difference, however, is that frequency training has a lot of advantages, which is why I don't do a split that is so finely divided. In the long run, they seem to be pretty even but frequency training does bring faster results because it takes advantage of the 48hr accelerated growth window.1 -
Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Specifically for this reason I do legs and back together and shoulders, chest, and arms together. Evens out the time a bit.
That makes sense, I was doing a split with back and deads together and I also did Steve's full body workout (Massive Gains), which I liked. I just gravitated towards this when I decided to do a upper/lower split, but I keep thinking I should re-evaluate the upper split lol.
Although, on a my heaviest days, squats and deads take almost as long as my upper. Most of the later exercises are actually done very fast.
Yeah, this is how Steve set up the upper/lower I'm doing from Massive Iron.
My squats and deads take longer too.1 -
Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Specifically for this reason I do legs and back together and shoulders, chest, and arms together. Evens out the time a bit.
That makes sense, I was doing a split with back and deads together and I also did Steve's full body workout (Massive Gains), which I liked. I just gravitated towards this when I decided to do a upper/lower split, but I keep thinking I should re-evaluate the upper split lol.
Although, on a my heaviest days, squats and deads take almost as long as my upper. Most of the later exercises are actually done very fast.
Yeah, this is how Steve set up the upper/lower I'm doing from Massive Iron.
My squats and deads take longer too.
I have that, I'll have to look at it again. My current program is based around 531 but I was thinking of going back and looking at his programs, and now I will take a look at that again and try the rep goal system. Thanks for pushing me in that direction!|0 -
What's 531?
0 -
Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Specifically for this reason I do legs and back together and shoulders, chest, and arms together. Evens out the time a bit.
That makes sense, I was doing a split with back and deads together and I also did Steve's full body workout (Massive Gains), which I liked. I just gravitated towards this when I decided to do a upper/lower split, but I keep thinking I should re-evaluate the upper split lol.
Although, on a my heaviest days, squats and deads take almost as long as my upper. Most of the later exercises are actually done very fast.
Yeah, this is how Steve set up the upper/lower I'm doing from Massive Iron.
My squats and deads take longer too.
Could you post your routine? I'd like to see how you are splitting it out.0 -
What's 531?
It's Jim Wendler's program, quasi-powerlifting/powerbuilding. you can find more information here https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner
1 -
Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Specifically for this reason I do legs and back together and shoulders, chest, and arms together. Evens out the time a bit.
That makes sense, I was doing a split with back and deads together and I also did Steve's full body workout (Massive Gains), which I liked. I just gravitated towards this when I decided to do a upper/lower split, but I keep thinking I should re-evaluate the upper split lol.
Although, on a my heaviest days, squats and deads take almost as long as my upper. Most of the later exercises are actually done very fast.
Yeah, this is how Steve set up the upper/lower I'm doing from Massive Iron.
My squats and deads take longer too.
Could you post your routine? I'd like to see how you are splitting it out.
Mon: Squats, BB rows, lunges, pullups, SLDL
Tue: Bench, DB OHP, flys, lateral raises, DB curls, tri push downs
Wed: Abductor, adductor, hip thrusts, cleans, leg press, sumo deads
Thur: OHP, DB incline bench, reverse flys, pushups, BB curls
Fri: Conventional deads, front squats, lat pull downs, Bulgarian split squats, and seated rows
Phew!1 -
Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Specifically for this reason I do legs and back together and shoulders, chest, and arms together. Evens out the time a bit.
That makes sense, I was doing a split with back and deads together and I also did Steve's full body workout (Massive Gains), which I liked. I just gravitated towards this when I decided to do a upper/lower split, but I keep thinking I should re-evaluate the upper split lol.
Although, on a my heaviest days, squats and deads take almost as long as my upper. Most of the later exercises are actually done very fast.
Yeah, this is how Steve set up the upper/lower I'm doing from Massive Iron.
My squats and deads take longer too.
Could you post your routine? I'd like to see how you are splitting it out.
Mon: Squats, BB rows, lunges, pullups, SLDL
Tue: Bench, DB OHP, flys, lateral raises, DB curls, tri push downs
Wed: Abductor, adductor, hip thrusts, cleans, leg press, sumo deads
Thur: OHP, DB incline bench, reverse flys, pushups, BB curls
Fri: Conventional deads, front squats, lat pull downs, Bulgarian split squats, and seated rows
Phew!
I like that split, it's clean and hits everything pretty evenly and frequency is good too. What's your workout time run?0 -
Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Specifically for this reason I do legs and back together and shoulders, chest, and arms together. Evens out the time a bit.
That makes sense, I was doing a split with back and deads together and I also did Steve's full body workout (Massive Gains), which I liked. I just gravitated towards this when I decided to do a upper/lower split, but I keep thinking I should re-evaluate the upper split lol.
Although, on a my heaviest days, squats and deads take almost as long as my upper. Most of the later exercises are actually done very fast.
Yeah, this is how Steve set up the upper/lower I'm doing from Massive Iron.
My squats and deads take longer too.
Could you post your routine? I'd like to see how you are splitting it out.
Mon: Squats, BB rows, lunges, pullups, SLDL
Tue: Bench, DB OHP, flys, lateral raises, DB curls, tri push downs
Wed: Abductor, adductor, hip thrusts, cleans, leg press, sumo deads
Thur: OHP, DB incline bench, reverse flys, pushups, BB curls
Fri: Conventional deads, front squats, lat pull downs, Bulgarian split squats, and seated rows
Phew!
I like that split, it's clean and hits everything pretty evenly and frequency is good too. What's your workout time run?
About 45 minutes. I usually super set the last few lifts each day.1 -
Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Specifically for this reason I do legs and back together and shoulders, chest, and arms together. Evens out the time a bit.
That makes sense, I was doing a split with back and deads together and I also did Steve's full body workout (Massive Gains), which I liked. I just gravitated towards this when I decided to do a upper/lower split, but I keep thinking I should re-evaluate the upper split lol.
Although, on a my heaviest days, squats and deads take almost as long as my upper. Most of the later exercises are actually done very fast.
Yeah, this is how Steve set up the upper/lower I'm doing from Massive Iron.
My squats and deads take longer too.
Could you post your routine? I'd like to see how you are splitting it out.
Mon: Squats, BB rows, lunges, pullups, SLDL
Tue: Bench, DB OHP, flys, lateral raises, DB curls, tri push downs
Wed: Abductor, adductor, hip thrusts, cleans, leg press, sumo deads
Thur: OHP, DB incline bench, reverse flys, pushups, BB curls
Fri: Conventional deads, front squats, lat pull downs, Bulgarian split squats, and seated rows
Phew!
I like that split, it's clean and hits everything pretty evenly and frequency is good too. What's your workout time run?
About 45 minutes. I usually super set the last few lifts each day.
LOL, I'll probably blow it up but I think I'll look at something similar. My current workouts run 90min lower and 120min upper. Yeah, I need a life.
1 -
Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Specifically for this reason I do legs and back together and shoulders, chest, and arms together. Evens out the time a bit.
That makes sense, I was doing a split with back and deads together and I also did Steve's full body workout (Massive Gains), which I liked. I just gravitated towards this when I decided to do a upper/lower split, but I keep thinking I should re-evaluate the upper split lol.
Although, on a my heaviest days, squats and deads take almost as long as my upper. Most of the later exercises are actually done very fast.
Yeah, this is how Steve set up the upper/lower I'm doing from Massive Iron.
My squats and deads take longer too.
Could you post your routine? I'd like to see how you are splitting it out.
Mon: Squats, BB rows, lunges, pullups, SLDL
Tue: Bench, DB OHP, flys, lateral raises, DB curls, tri push downs
Wed: Abductor, adductor, hip thrusts, cleans, leg press, sumo deads
Thur: OHP, DB incline bench, reverse flys, pushups, BB curls
Fri: Conventional deads, front squats, lat pull downs, Bulgarian split squats, and seated rows
Phew!
I like that split, it's clean and hits everything pretty evenly and frequency is good too. What's your workout time run?
About 45 minutes. I usually super set the last few lifts each day.
LOL, I'll probably blow it up but I think I'll look at something similar. My current workouts run 90min lower and 120min upper. Yeah, I need a life.
Ain't nobody got time for that!3 -
Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »Davidsdottir wrote: »Wheelhouse15 wrote: »@Seth1825 As promised this is a typical week for me.
Day 1 Lower A
Deadlift
Front squats
Split Squats
Barbell hip thrusts
Seated Leg curls
Calf raises (standing or seated)
Day 2 Upper A
Bench Press
Weighted pullups
Incline Bench
Pendlay Rows
Power Shrugs
OHP
Lateral Raises
Reverse Pec Deck
DB Hammer Curls
Skull Crushers
Triceps pushdowns
BB curls
Reverse Curls
Day 3 Cardio & Oly Lift
Run
C&J
Day 4 Lower B
Squat
Romainian Deadlift
Leg Press
Calf raises
Day 5 Upper B
Weighted Dips
Front pulldowns
DB OHP
Seated Rows
Lateral Raises
Rev Pec Deck
Preacher Curls
Tricep rope push downs
Wrist curls
Revers wrist curls
Day 6 Cardio Oly Lift
Run
Snatch
I change some of the acceossories as I go along. I'm thinking of chaning the split a bit since the upper days are really long.
Specifically for this reason I do legs and back together and shoulders, chest, and arms together. Evens out the time a bit.
That makes sense, I was doing a split with back and deads together and I also did Steve's full body workout (Massive Gains), which I liked. I just gravitated towards this when I decided to do a upper/lower split, but I keep thinking I should re-evaluate the upper split lol.
Although, on a my heaviest days, squats and deads take almost as long as my upper. Most of the later exercises are actually done very fast.
Yeah, this is how Steve set up the upper/lower I'm doing from Massive Iron.
My squats and deads take longer too.
Could you post your routine? I'd like to see how you are splitting it out.
Mon: Squats, BB rows, lunges, pullups, SLDL
Tue: Bench, DB OHP, flys, lateral raises, DB curls, tri push downs
Wed: Abductor, adductor, hip thrusts, cleans, leg press, sumo deads
Thur: OHP, DB incline bench, reverse flys, pushups, BB curls
Fri: Conventional deads, front squats, lat pull downs, Bulgarian split squats, and seated rows
Phew!
I like that split, it's clean and hits everything pretty evenly and frequency is good too. What's your workout time run?
About 45 minutes. I usually super set the last few lifts each day.
LOL, I'll probably blow it up but I think I'll look at something similar. My current workouts run 90min lower and 120min upper. Yeah, I need a life.
Ain't nobody got time for that!
Preach!2 -
I strength train 3x weekly. Both bodyweight and weighted. As I'm becoming more comfortable with working out I'm not feeling the need for rest days. I only do lower body exercises for approx 30mins or until I cannot physically do any more (less than an hour at a time). I do a minimum 2sets 20reps of exercises (3sets 10reps doesn't work for me, I like to feel the burn from the off or I lose momentum)
I picked up the 3x weekly as it seems to be the "norm". But I'm not getting any soreness the next day which I thought was supposed to happen after a good workout?
How has the 3x training come about? What are the benefits? Can I add more days so I can get that after workout soreness?
I will add that the training is working. I still have to push those last few reps. So I know it's not about adding any more weight. I just want to know I'm pushing myself to my goal as best as I can
U dont need to feel sore to know your progressing and i dont think u should add more than 3×1
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