training frequency

[two_phat]

I am in the process of refining my workout, and want to know how long you guys go between training a muscle group?

I've read a few articles of guys going doing a once every 9 days plan, which seems a bit long?

[Flamer]

Mon - Back & abs

Tues - Shoulders

Wed - Legs & abs

Thurs - Chest

Fri - whatever needs work & abs

Sat & Sun - off or light cardio

Repeat!!!

[goinhard]

monday, thursday group one.

tuesday, friday group two.

[Varven]

I think the messages being posted up are irrelevant without volume and intensity of work being done.

For instance my current split is:

Mon: Chest, Shoulders and Biceps

Wed: Back and Triceps

Sat: Legs.

My volume is high, typically the larger muscles are hit with 12 - 20 sets with an ideal average rep range across the sets of 8 - 15.

However, Im starting to feel burnt out with such high volume so might be scaling it back to allow for recovery.

[Flamer]

I think the messages being posted up are irrelevant without volume and intensity of work being done.

For instance my current split is:

Mon: Chest, Shoulders and Biceps

Wed: Back and Triceps

Sat: Legs.

My volume is high, typically the larger muscles are hit with 12 - 20 sets with an ideal average rep range across the sets of 8 - 15.

However, Im starting to feel burnt out with such high volume so might be scaling it back to allow for recovery.

He can check my journal for all that info - in sayin that glad Nats is only 1 week, 1 day away - I'm runnin on empty.

[bj powerL]

yeah? What class are you in girl? I'll be there

[Flamer]

yeah? What class are you in girl? I'll be there

Novice figure Tall - make sure ya come say "Hi"

[NZPT]

mon chest tris

tues back bis

wed legs

thurs shoulders

frid arms

sat back

sun hamys

cardio 3-5 mornings a week

abs2-3 times per week with cardio

[2guns]

nzpt, dnt u find yr leg workout suffers from doing yr back the day b4?

[NZPT]

yeah some times lower back pumps up abit during squats if ive hit the bent rows hard, but generally im all good. not the best idea but this fits best with my work schedule so i dont have to rush legs and get to hit them twice in a week.

Whats your split 2guns?

[nzmusclemonster]

mon chest tris

tues back bis

wed legs

thurs shoulders

frid arms

sat back

sun hamys

cardio 3-5 mornings a week

abs2-3 times per week with cardio

Wheres the rest days???

[NZPT]

rest when i feel tired, been training multiple sessions daily for a long time since competitive (rep) sport so i feel the need to do something every day. not the approach i recommend for everyone, but i no what works for me and when to rest etc based on how feel.

disagree if you want but what works for one may be detrimental to another.

the key is to do a split that allows time so when you hit the muscle again it feels fresh for you, that frequency is total individualized.

good beginner split may be

1 chest

2 back

3 rest

4 legs

5 shoulder/arms

6 rest

7 rest

[2guns]

at the moment

mon - legs

tues - chest

wed - back

thurs - arms

fri - shoulders

repeat, take my rest days when i cannot make it to the gym for wateva reasons. i dnt have scheduled ones

[grinder]

day 1 chest tri

rest

day 3 legs

rest

day 5 shoulders abs

day 6 or 7 back bis

for me, less is more. 45 - 60min per session. Rep range anywhere from high to as low as 6 depending on bodypart.

Generally follow the 'warmup,heavy then pump' principle each set.

Every 3 to 4 weeks I change it up..

everybody's body is different. No one principle of training will work all the time.

[Specter]

Currently.

Day1 - (Morning) Chest & Quads. (Evening) Calves & Cardio 40min-1hr.

Day 2 - (Morning) Back & Cardio. (Evening) Shoulders.

Day 3 - (Morning) Hamstrings & Triceps. (Evening) Biceps & Cardio.

Day 4 - (Morning) Cardio (Evening) Cardio

I usually squeeze abs in somewhere depending on how I am feeling, but I do get them done.

Repeat.

I only take rest days when I really know that I need it.

During off season I train.

Mon- Chest

Tues- back

Wed- Shoulders

Thurs- Legs

Fri- Arms

Sat- Rest

Sun- Rest