How many times a week do you lift?
karinefitness
Posts: 336 Member
Just wondering. I'm currently lifting 4x a week. No cardio... My schedule sometimes gets a little crazy (yah, excuses) and I was wondering if once in a while 3x a week would be enough when bulking?
I've been sticking to 4x a week since I started my new program, but this week I'm not sure I'll be able to hit the gym 3x.
So, how many times a week do you all lift?
I've been sticking to 4x a week since I started my new program, but this week I'm not sure I'll be able to hit the gym 3x.
So, how many times a week do you all lift?
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Replies
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You can definitely lift only 3 times a week; Leena did (Primal) and did extremely well. It depends on your split preference; I have a body part a day split bc I recover and grow better than a grouped split. I lift 5-6 days a week; it's how I like to train and found success with it. Some only train 3-4 and have great results too. There's no rules in regards to this.0
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I usually do:
Day 1: Legs/Abs
Day 2: Triceps/Abs
Day 3: Shoulders/Biceps
Day 4: Back/Abs
I usually mix them up depending on gym traffic.
I did Legs already this week on tuesday, and was thinking of mixing things up and doing Back/Biceps/Abs tomorrow and then Triceps/Shoulders/Abs sometimes this weekend.
I was training 6x a week prior to this bulk so I totally feel guilty for not hitting the gym AT LEAST 4x a week as my plan suggested. Even my trainer said 3x could work but I chose a 4x program. We'll see if I go tonight... or not
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3 days will work fine. It's what you do in the gym that matters!
Have to ask though; why is there no chest built in your routine or was that a typo?0 -
No typo! I don't do chest work right now due to a semi-recent surgery and I'm paranoid something bad will happen.
I always hated training chest
So I don't really mind! 0 -
I see and ubderstandable. I'm not the biggest fan either but watch for imbalances in your shoulders as a weak chest will actually hinder growth in that area and can possibly lead to injury.0
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My first programme was 5 days, each focusing on a different area of the body and I would mix the order depending on if I could get a squat rack etc:
Back
Shoulders/arms
Legs
Chest
For want of a better word - core area
However I would often do a bit of lifting outside the programme, but mainly practising techniques etc
My new programme is about to start, and is a 6-day rolling rotation using multiple parts of the body each day
Day 1: High weight low rep of lots of 'pulling' movements (e.g curls, deadlifts)
Day 2: Low weight high rep of slightly different 'pulling' movements
Day 3: rest
Day 4: High weight low rep of 'pushing' movements (eg squats, benchpress)
Day 5: Low weight high rep of slightly different 'pushing' movements
Day 6: rest
Day 7 becomes a new day 10 -
3-4x week depending on my schedule. I'm still a newb (been lifting since Spring of 13) so I am rocking the big compound lifts each sesh.0
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My first programme was 5 days, each focusing on a different area of the body and I would mix the order depending on if I could get a squat rack etc:
Back
Shoulders/arms
Legs
Chest
For want of a better word - core area
However I would often do a bit of lifting outside the programme, but mainly practising techniques etc
My new programme is about to start, and is a 6-day rolling rotation using multiple parts of the body each day
Day 1: High weight low rep of lots of 'pulling' movements (e.g curls, deadlifts)
Day 2: Low weight high rep of slightly different 'pulling' movements
Day 3: rest
Day 4: High weight low rep of 'pushing' movements (eg squats, benchpress)
Day 5: Low weight high rep of slightly different 'pushing' movements
Day 6: rest
Day 7 becomes a new day 1
It would benefit you better if you didn't do pull or push back to back. Alternating them will allow for better recovery and stength gains.0 -
My program is 4 days per week and 95% of the weeks, I get all 4 days in. But…things happen and I have to condense two days into one.0
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Thanks for your replies ladies!
I find that since I started my new program I am more tired and need more r&r than before, when I was lifting lighter weights for more reps.
I might squeeze my 4 days into 3 once in a while when I find my body needs more rest. I guess I don't have to feel guilty about it 0 -
I'm currently doing an upper/lower split twice per week, so 4 lifting days total.0
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You can definitely lift only 3 times a week; Leena did (Primal) and did extremely well. It depends on your split preference; I have a body part a day split bc I recover and grow better than a grouped split. I lift 5-6 days a week; it's how I like to train and found success with it. Some only train 3-4 and have great results too. There's no rules in regards to this.
Yup--I was doing 3x/week and had good results. I switched to 4x/week when I got laid off because I had more time...but once I start working again I'll be back to 3x.0 -
My first programme was 5 days, each focusing on a different area of the body and I would mix the order depending on if I could get a squat rack etc:
Back
Shoulders/arms
Legs
Chest
For want of a better word - core area
However I would often do a bit of lifting outside the programme, but mainly practising techniques etc
My new programme is about to start, and is a 6-day rolling rotation using multiple parts of the body each day
Day 1: High weight low rep of lots of 'pulling' movements (e.g curls, deadlifts)
Day 2: Low weight high rep of slightly different 'pulling' movements
Day 3: rest
Day 4: High weight low rep of 'pushing' movements (eg squats, benchpress)
Day 5: Low weight high rep of slightly different 'pushing' movements
Day 6: rest
Day 7 becomes a new day 1
It would benefit you better if you didn't do pull or push back to back. Alternating them will allow for better recovery and stength gains.
I think the two days are put back to back in order to completely work the group of muscles to exhaustion over the two day - first by load and then by endurance - then allow a full recovery period before they are hit again.0 -
Typically- Monday- Tuesday- Thursday- Friday- Saturday Sunday.
Sometimes I wind up with Wed/Thurs off- sometimes I work those days and take off Friday.
It's syncopated- I don't hold hard and fast as long as I get them in through the week on average.
Goal is at least 4, plus the dancing.0 -
Typically- Monday- Tuesday- Thursday- Friday- Saturday Sunday.
Sometimes I wind up with Wed/Thurs off- sometimes I work those days and take off Friday.
It's syncopated- I don't hold hard and fast as long as I get them in through the week on average.
Goal is at least 4, plus the dancing.
I just started dancing as well, so my wednesday night is actually bellydancing, which means a little less time to lift. I think 4x is working fine for me so it's all good!0 -
WOOT bellydancing- me likey likey.I just started dancing as well, so my wednesday night is actually bellydancing, which means a little less time to lift. I think 4x is working fine for me so it's all good!
good stuff. There are definitely days where I am cutting into lifting and I'm happy to get one big lift in instead of the whole rotation- Tuesday nights are bad- regular work - straight to dance studio- then music theory- then lift. I get home around 1120 and cram some more food and call it good.
When you are training for dance and trying to lift it gets a little chaotic and you pretty much do the best you can with getting it in. I figure with 5-7 hrs of dance class + the dance on my own I'm good on "other activities" for cardio. Just gotta get the lift on and call it good.
4 times is good. I feel like it's a win with 4. 5 is nice- but 4 is good- if I only get 3 I'm a little sad- but it works. LOL0
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