How often do YOU lift?
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Yeah, there's a lot more muscles than 7, so ya have to group them. Push/Pull is good. Or, chest triceps shoulders, back biceps, squat day.
My breakdown is:
upper back day with biceps
Squat day
Bench day (chest/tri/shoulders)
Deadlift Day0 -
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Best answer in the thread in my opinion.^^^How often do YOU lift?
Really OP I think you are asking the wrong question - there is a huge range of experience, goals and levels on here that knowing what other people do doesn't make it right for you.
IMHO a better question would be "What would people recommend for a beginner?".
I would say you would be better doing a 3 day full body routine built around the big compound lifts. So many beginners waste their time and effort making up their own routine (which they don't really have the experience to do) and end up doing tons of virtually pointless isolation exercises and going nowhere.
Beginner programs are great, especially for "beginners"
You start of light in the rep range designed by the program. During the beginning stages you perfect form and progress to heavier weights. And as stated above one of the biggest reasons beginners are guided towards these programs is because they don't know enough yet to put together a well structured program on their own.
It seems nothing in life is as simple as we think it should be, i have done a lot of reading on the subject because i had specific needs and it is a minefield for a beginner, 5x5. full body workouts, splits, push/pull.drop sets, what to eat and when to eat, rest,sleep, plateau', large muscle groups first etc...
I ended up doing my own thing which fits in with what i can achieve and i will see where it takes me0 -
google Ice cream fitness 5x5. GOod mix of strength and hitting the smaller muscle groups that can be neglected in some beginner programs.
Yes 5 reps is harder on the joints typically than higher reps. It is also very unlikely that a beginner will be lifting heavy enough for this to matter. As a beginner, rep range is really not that important as you can pretty much lift anything and you will get stronger.
And for me: 4x a week now. Upper/Lower, Upper/Lower. Prior to injury 4x a week (sheiko + assistance day) Full body, upper, full body, full body.
And higher volume training is NOT higher rep ranges. Higher volume training is a LOT more taxing on the recovery system than lower volume. Try sheiko for a few months and you will see
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Yeah, there's a lot more muscles than 7, so ya have to group them. Push/Pull is good. Or, chest triceps shoulders, back biceps, squat day.
My breakdown is:
upper back day with biceps
Squat day
Bench day (chest/tri/shoulders)
Deadlift Day
This is a nice breakdown. I wish I could do it but I can't dead lift or squat so I do legs (mostly machine and bridge) with shoulders; biceps with triceps; and back with chest. But I do change my routine every couple of months doing similar breakdown to yours, without the legs.0 -
And higher volume training is NOT higher rep ranges. Higher volume training is a LOT more taxing on the recovery system than lower volume. Try sheiko for a few months and you will see
Just curious, how do you define higher volume? Obviously, more reps at the same weight would be higher volume. But if you're liftiing more 'total' weight during a workout by adding sets (even if it's at a slightly lower weight), isn't that higher volume too?0 -
This content has been removed.
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And higher volume training is NOT higher rep ranges. Higher volume training is a LOT more taxing on the recovery system than lower volume. Try sheiko for a few months and you will see
Just curious, how do you define higher volume? Obviously, more reps at the same weight would be higher volume. But if you're liftiing more 'total' weight during a workout by adding sets (even if it's at a slightly lower weight), isn't that higher volume too?
I define higher volume as 3-5 sets of 10-20 reps. One couls do bodyweight squats for hundreds but im not into that.
I also do 8-10 exercises per workout. I recover quick on this style training. I also try to keep rest tomes 1-2 min. 2 min between dead or squat sets, 1 min btw exercises that are accessory, like db flyes, tricep ext, or band leg curls, leg ext, good mornings, etc.
I try to add weight if i can, or get an extra rep. To me that is higher volume.
Lower vol would be powerlifting style, 3 x3, 5x5, with maybe 4 diff exercises, ligting hvy as possible. I feel alot more achy on a routine like that. Its better yo be eating more during that kinda workout in my opinion.0 -
Best answer in the thread in my opinion.^^^How often do YOU lift?
Really OP I think you are asking the wrong question - there is a huge range of experience, goals and levels on here that knowing what other people do doesn't make it right for you.
IMHO a better question would be "What would people recommend for a beginner?".
I would say you would be better doing a 3 day full body routine built around the big compound lifts. So many beginners waste their time and effort making up their own routine (which they don't really have the experience to do) and end up doing tons of virtually pointless isolation exercises and going nowhere.
Beginner programs are great, especially for "beginners"
You start of light in the rep range designed by the program. During the beginning stages you perfect form and progress to heavier weights. And as stated above one of the biggest reasons beginners are guided towards these programs is because they don't know enough yet to put together a well structured program on their own.
It seems nothing in life is as simple as we think it should be, i have done a lot of reading on the subject because i had specific needs and it is a minefield for a beginner, 5x5. full body workouts, splits, push/pull.drop sets, what to eat and when to eat, rest,sleep, plateau', large muscle groups first etc...
I ended up doing my own thing which fits in with what i can achieve and i will see where it takes me
Things cam be simple. People over complicate them.
What were you specific needs?
Had to do cardio(running) as a main goal, have dodgy knees so leg workouts had to be minimal, can only workout mon to friday for two hours, calorie deficit, free weights was problematic so needed machine based work, getting big wasn't a goal0 -
I admire your working around injuries0
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I can understand that. However since cardio was your main goal you can't say beginner programs aren't optimal for beginners looking to get lift weights, preserve lbm and get stronger during a cut.
Best answer in the thread in my opinion.^^^How often do YOU lift?
Really OP I think you are asking the wrong question - there is a huge range of experience, goals and levels on here that knowing what other people do doesn't make it right for you.
IMHO a better question would be "What would people recommend for a beginner?".
I would say you would be better doing a 3 day full body routine built around the big compound lifts. So many beginners waste their time and effort making up their own routine (which they don't really have the experience to do) and end up doing tons of virtually pointless isolation exercises and going nowhere.
Beginner programs are great, especially for "beginners"
You start of light in the rep range designed by the program. During the beginning stages you perfect form and progress to heavier weights. And as stated above one of the biggest reasons beginners are guided towards these programs is because they don't know enough yet to put together a well structured program on their own.
It seems nothing in life is as simple as we think it should be, i have done a lot of reading on the subject because i had specific needs and it is a minefield for a beginner, 5x5. full body workouts, splits, push/pull.drop sets, what to eat and when to eat, rest,sleep, plateau', large muscle groups first etc...
I ended up doing my own thing which fits in with what i can achieve and i will see where it takes me
Things cam be simple. People over complicate them.
What were you specific needs?
Had to do cardio(running) as a main goal, have dodgy knees so leg workouts had to be minimal, can only workout mon to friday for two hours, calorie deficit, free weights was problematic so needed machine based work, getting big wasn't a goal
Getting big isn't anyone's goal on a cut. For that you need a bulk. And usually it's several cycles of cutting and bulking.
Time can be used efficiently if properly structured. You can only work out Mon to Fri for 2 hours. I'm not sure if you are saying 2 hours daily which adds up to 10 hours per week which shouldn't be considered "only". That's a big number. Not comparing myself to you for any other reason than the time thing, I train 3x per week for around 90 min each session. That's 4.5 hours a week. A lot can be accomplished in that time.
Get what you are saying i work ot mon tues rest then thurs fri weekend off
the two hours is to and from and getting ready and shower etc...... i looked at lots of things and messed around for ages to be honest, but have plucked for
mon pull day a take on 3x10 lat pulldown 5 min walk treadmill chin ups 30 min run treadmill rows leg extension bicep curl
tues push day chest press 5 min walk dips 20 min run flys leg press shoulder press
thurs and friday is repeat but with my own drop set routine
this may not all be optimal and i haven't seen it recommended anywhere but it kind of works for me, my weight increases are small but are happening, i think if you work on the big muscles first and lift a weight that you find challenging progress is made, i also think newbies need higher reps/volume to start which is why i avoided 5x50 -
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And higher volume training is NOT higher rep ranges. Higher volume training is a LOT more taxing on the recovery system than lower volume. Try sheiko for a few months and you will see
Just curious, how do you define higher volume? Obviously, more reps at the same weight would be higher volume. But if you're liftiing more 'total' weight during a workout by adding sets (even if it's at a slightly lower weight), isn't that higher volume too?
Sure is. 100kg*5*5 is the same volume as 50kg*10*5.
Looking at total weekly or monthly loads.
Firehawk said I define higher volume as 3-5 sets of 10-20 reps
A typical sheiko session for me is something like (%x reps x sets)
Bench 50%*5, 60%*4*2, 70%*3*2, 80%*2*5
Squat 50%*5, 60%*4, 70%*3*2, 80%*3*5
Bench 50%*5, 60%*5, 70%*5*5
Squat 55%*5, 65%*4, 75%*5*5
DB fly 10x5
Good Mornings 5x5
And not included in program but back work is typically at least one set of rows/chins for ever set of bench.
As you can see, the above is an example of a high volume program despite being lower rep ranges.0 -
Aint nothin wrong with that routine...0
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I'm still learning by a long shot.
But I try to lift everyday. I really enjoy it, so I don't want to change it even if something else would work better. I'm not looking for optimum results, but enjoyment and good results.
I've been using a three day split with no leg day since I spend around an hour on the stationary bike nearly everyday. Taking a day off maybe once every two weeks.
My split is generally back, chest, bi's/tri's But then I do abs every other day. But like I said I'm still learning. This week I'm switching things up and trying back/bi's and chest/tri's and legs on the third day since when I bench I work my tri's and when I row I work my bi's why not put them together for better results?
I generally do a 5x5 with 5 to 6 exercises as a circuit with little rest between. My goal is to become more athletic, not to look like a body builder or to lift like an Olympian.
Someday I want to try Olympic weight lifting. I've heard that it's the best thing ever, and I want to know what that's about. But for now, I have a recent food injury that's still recovering and an old back injury that shows up sometimes. And an amateur home gym with no spotter. So I'm pretty limited. I have plans for a squat rack though. Someday.0 -
And higher volume training is NOT higher rep ranges. Higher volume training is a LOT more taxing on the recovery system than lower volume. Try sheiko for a few months and you will see
Just curious, how do you define higher volume? Obviously, more reps at the same weight would be higher volume. But if you're liftiing more 'total' weight during a workout by adding sets (even if it's at a slightly lower weight), isn't that higher volume too?
Sure is. 100kg*5*5 is the same volume as 50kg*10*5.
Looking at total weekly or monthly loads.
Firehawk said I define higher volume as 3-5 sets of 10-20 reps
A typical sheiko session for me is something like (%x reps x sets)
Bench 50%*5, 60%*4*2, 70%*3*2, 80%*2*5
Squat 50%*5, 60%*4, 70%*3*2, 80%*3*5
Bench 50%*5, 60%*5, 70%*5*5
Squat 55%*5, 65%*4, 75%*5*5
DB fly 10x5
Good Mornings 5x5
And not included in program but back work is typically at least one set of rows/chins for ever set of bench.
As you can see, the above is an example of a high volume program despite being lower rep ranges.
Just as an example, if I benched 200 lbs. x 5 reps x 5 sets (5,000 lbs), I would be more sore and have a longer recovery than if I lifted 150 lbs. x 8 reps x 5 sets (6,000 lbs.) even though I did less volume with the heavier weight.0 -
And higher volume training is NOT higher rep ranges. Higher volume training is a LOT more taxing on the recovery system than lower volume. Try sheiko for a few months and you will see
Just curious, how do you define higher volume? Obviously, more reps at the same weight would be higher volume. But if you're liftiing more 'total' weight during a workout by adding sets (even if it's at a slightly lower weight), isn't that higher volume too?
Sure is. 100kg*5*5 is the same volume as 50kg*10*5.
Looking at total weekly or monthly loads.
Firehawk said I define higher volume as 3-5 sets of 10-20 reps
A typical sheiko session for me is something like (%x reps x sets)
Bench 50%*5, 60%*4*2, 70%*3*2, 80%*2*5
Squat 50%*5, 60%*4, 70%*3*2, 80%*3*5
Bench 50%*5, 60%*5, 70%*5*5
Squat 55%*5, 65%*4, 75%*5*5
DB fly 10x5
Good Mornings 5x5
And not included in program but back work is typically at least one set of rows/chins for ever set of bench.
As you can see, the above is an example of a high volume program despite being lower rep ranges.
Just as an example, if I benched 200 lbs. x 5 reps x 5 sets (5,000 lbs), I would be more sore and have a longer recovery than if I lifted 150 lbs. x 8 reps x 5 sets (6,000 lbs.) even though I did less volume with the heavier weight.
The more sore bit will mainly depend on what your "normal" training is. If I concentrate on 3-5 rep range and then do a set of 20 I am going to be a lot more sore. Same as how someone make concentrate on the 12-15 rep range and switch to 3-5 and they will be more sore.
Soreness =/= progress though
I recommend ICF 5x5 for beginners as it is linear progression strength based with higher rep range assistance exercises. Basically covers all bases and the most important bit, progressive tension overload is a must.0 -
And higher volume training is NOT higher rep ranges. Higher volume training is a LOT more taxing on the recovery system than lower volume. Try sheiko for a few months and you will see
Just curious, how do you define higher volume? Obviously, more reps at the same weight would be higher volume. But if you're liftiing more 'total' weight during a workout by adding sets (even if it's at a slightly lower weight), isn't that higher volume too?
Sure is. 100kg*5*5 is the same volume as 50kg*10*5.
Looking at total weekly or monthly loads.
Firehawk said I define higher volume as 3-5 sets of 10-20 reps
A typical sheiko session for me is something like (%x reps x sets)
Bench 50%*5, 60%*4*2, 70%*3*2, 80%*2*5
Squat 50%*5, 60%*4, 70%*3*2, 80%*3*5
Bench 50%*5, 60%*5, 70%*5*5
Squat 55%*5, 65%*4, 75%*5*5
DB fly 10x5
Good Mornings 5x5
And not included in program but back work is typically at least one set of rows/chins for ever set of bench.
As you can see, the above is an example of a high volume program despite being lower rep ranges.
Just as an example, if I benched 200 lbs. x 5 reps x 5 sets (5,000 lbs), I would be more sore and have a longer recovery than if I lifted 150 lbs. x 8 reps x 5 sets (6,000 lbs.) even though I did less volume with the heavier weight.
The more sore bit will mainly depend on what your "normal" training is. If I concentrate on 3-5 rep range and then do a set of 20 I am going to be a lot more sore. Same as how someone make concentrate on the 12-15 rep range and switch to 3-5 and they will be more sore.
Soreness =/= progress though
I recommend ICF 5x5 for beginners as it is linear progression strength based with higher rep range assistance exercises. Basically covers all bases and the most important bit, progressive tension overload is a must.
Just to cover my butt on what I posted, when I was talking about 'soreness', i was referring more to the kind of aches one gets from the strains on the nervous system (no, not strains because I'm not lifting right, I'm sure you know what I'm talking about if you've done all of this kind of training). I get different, more ACHY soreness (not necessarily just the typical muscle soreness that accompanies weight training). I feel more tired after heavier lifting, which tells me my body is taxed more. That's whY i suggested higher reps with a bit lighter weight to start out with, which does translate to high volume. I find that I am able to train more frequently (every day just about, but not same muscle groups) because I am not taxing my body so much from the heavy training.
I try to reserve the low rep training for higher calorie periods.
My old power lifting routines used to be 3 x 3 or even max effort attempts to a 1 rep max, and 3-4 additional exercises of 6-10 reps. To me that is low volume. These days, I prefer to get the cardiovascular aspect as well from doing 4 x 10 squats, followed by 5 additional exercises of 10-15 reps, or on a bench day doing 5 x 10 guillotine presses, followed by 3 x 12-15 DB press, followed by 2 tricep exercises, 3 shoulder exercises, and ending with 2 additional tricep exercises (all 10-20 reps, or to failure which i try to target at 20reps). Something like that.
Anyway, just my opinion. It is what works for me, and allows me to not feel so banged up like I need a day off like I used to on the lower volume powerlifting routine. And, I was in far worse cardiovascular shape doing those powerlifting routines. It takes higher fitness level to get through squats x 10 than it does sets of 1-3 or 5.
I just feel better overall, and feel like I can train more days in a row.0 -
3x a week.... I do StrongLifts 5x5 and the program is written for 3 workouts per week.0
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Most weeks 5x per week0
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I'm doing three days a week. Monday, Wednesday, Friday. I get it in at the gym at work on breaks. Today is lift day...0
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3 days a week full body. A day between each lifting day so there is recovery.0
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Three days per week. Two days of cardio. Rest on weekends, but I try to get a walk in on one of those days.0
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Three days per week. Two days of cardio. Rest on weekends, but I try to get a walk in on one of those days.
^this0 -
3 days perweek0
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