Which is better, every 6 or 7 days? - UK-Muscle Body Building Community

Karl Sanders · 12-06-2006, 10:22 PM

I'm still new to weight training and at present I'm working each muscle once a week. In a few weeks I'm considering changing my routine so that every muscle gets worked once every 6 days. I know this doesn't sound like much of a difference, but I don't like so many rest days. Would it be detrimental to do 6 days instead of 7, or even benificial?
Thanks.

BIG-UNC · 16-06-2006, 03:43 PM

you should train to how your body feels mate...itll take time to get it right...but i wouldnt change anything if your growing on the routine what you do now!

invisiblekid · 18-06-2006, 08:01 PM

Guess it depends how hard you train. What does your workout look like?

I think if you are trying to grow 7 days rest is good. Training more might result in overtraining - working against your efforts. I'm not sure one day will make that much difference. Personally, I'd rest on that extra day and train harder on your gym days.

As said before - you know your body - give it ago and see how it works for you.

Karl Sanders · 18-06-2006, 09:53 PM

I have moved to a routine where i train each muscle twice a week, doing 40 reps per muscle group each workout, so that I'm doing 80 reps per muscle per week. I have done a lot of research and for a beginner like me this is said to be a good routine. The site where i got this routine said that for mass gains 80 reps per week is good and this can either be done all in one session working each muscle gruop once a week, or done in two sessions. So far its going good, I'm adding approx. 1.5 pounds of weight each workout (3 pounds for legs) if I start to plateua I can always go back to working each muscle once a week.

wiseguy83 · 18-06-2006, 10:04 PM

karl if it aint broke dont fix it mate if it works keep pumping and eating i myself dont beleave in over training to a point but i would stick to doin each muscle twice a week with different exercises.as long as you eat well and get plenty of sleep you will be fine.i train like the old days high volume.check this months FLEX mag out.

Karl Sanders · 19-06-2006, 12:42 AM

As far as rest goes Im lucky, because I'm a writer and I don't go out to work so when i'm not weight training I literally lay in bed all day writing. This was how I got fat, but now I'm working out and eating clean I'm getting in shape.
Seeing as I've only been lifting for a few weeks, what do you think is a good amount to increse the weight by each workout - at the moment I add 1 kg of weight for upper body muscles (so thats an extra 2 kilos a week) and 1.5 kilos for legs (3 kilos a week) is this a good amount for a beginner, it seems to be working because I'm doing the reps with more weight, but I'm wondering if i should be increasing the weight by slightly larger amounts.

BIG-UNC · 19-06-2006, 06:23 AM

keep the increase in weight slow and steady mate this way you can add it for longer!

if you shot it all on youll reach your sticking points much quicker!

Karl Sanders · 19-06-2006, 08:02 AM

Cheers, I'll stick to 1 kilo upperbody and and 1.5 kilo lowerbody increases each workout.

invisiblekid · 19-06-2006, 10:38 AM

As said - if it aint broke don't fix it! High reps tend to tone, correct me if i'm wrong where as low volume heavy sets tend to build mass. With the increases in weight, I'd say don't put a limit on it - but be sensible - only increase by what you can lift in a safe manner. If you're form is slipping drop it back down.

Training each muscle group twice a week will give you chance to hit from different angles - similar to what WiseGuy said. Try different exercises. e.g if you are doing bicep curl with an EZ bar, try with a straight bar later in the week.

leeston · 19-06-2006, 12:56 PM

I agree with all of the above.

I have trained the usual 3 days out of seven, hitting each body part once per week. After abit my body adjusted and I fealt like I could handle more.

I now train each body part 3 times over 2 weeks, like this for example:

Monday - Chest, Legs, Tri's
Wednesday - Shoulders, Back, Bi's
Friday - Chest, Legs, Tri's

Monday - Shoulders, Back, Bi's
Wednesday - Chest, legs, Tri's
Friday - Shoulders, Back, Bi's............and so on.

I like this routine as it keeps me feeling fresh and growing. I will change the routine slightly (only the excercises not the bodyparts) every two weeks and then every four weeks throw in a high rep week.

**big pete** · 19-06-2006, 01:07 PM

Quote:

Originally Posted by BIG-UNC

you should train to how your body feels mate...itll take time to get it right...but i wouldnt change anything if your growing on the routine what you do now!

spot on unc

Karl Sanders · 19-06-2006, 05:36 PM

Thanks, I especially like the advice about hitting muscles from different angles. For example, on my first bicep day I do barbell and dumbell curls and on the second bicep day I do preacher curls and hammer curls which emphasize forearms. Having found lots of great sites with mpegs of each exercise its easy to find many varied exercises for all the muscle groups, not to mention great fun.
I have tried weight training twice before when i was younger but it was always a chore, now I love it and I hate rest days, luckily I only have one a week now.

12-06-2006, 10:22 PM	#1 (permalink)
Karl Sanders Banned Join Date: Feb 2006 Posts: 44	Which is better, every 6 or 7 days? I'm still new to weight training and at present I'm working each muscle once a week. In a few weeks I'm considering changing my routine so that every muscle gets worked once every 6 days. I know this doesn't sound like much of a difference, but I don't like so many rest days. Would it be detrimental to do 6 days instead of 7, or even benificial? Thanks.

16-06-2006, 03:43 PM	#2 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	you should train to how your body feels mate...itll take time to get it right...but i wouldnt change anything if your growing on the routine what you do now! __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-06-2006, 12:42 AM	#6 (permalink)
Karl Sanders Banned Join Date: Feb 2006 Posts: 44	As far as rest goes Im lucky, because I'm a writer and I don't go out to work so when i'm not weight training I literally lay in bed all day writing. This was how I got fat, but now I'm working out and eating clean I'm getting in shape. Seeing as I've only been lifting for a few weeks, what do you think is a good amount to increse the weight by each workout - at the moment I add 1 kg of weight for upper body muscles (so thats an extra 2 kilos a week) and 1.5 kilos for legs (3 kilos a week) is this a good amount for a beginner, it seems to be working because I'm doing the reps with more weight, but I'm wondering if i should be increasing the weight by slightly larger amounts. Last edited by Karl Sanders; 19-06-2006 at 12:46 AM.

19-06-2006, 06:23 AM	#7 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	keep the increase in weight slow and steady mate this way you can add it for longer! if you shot it all on youll reach your sticking points much quicker! __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-06-2006, 12:56 PM	#10 (permalink)
leeston Any more chicken and I will start clucking!! Join Date: May 2006 Location: Birmingham, West Midlandshire Posts: 2,360	I agree with all of the above. I have trained the usual 3 days out of seven, hitting each body part once per week. After abit my body adjusted and I fealt like I could handle more. I now train each body part 3 times over 2 weeks, like this for example: Monday - Chest, Legs, Tri's Wednesday - Shoulders, Back, Bi's Friday - Chest, Legs, Tri's Monday - Shoulders, Back, Bi's Wednesday - Chest, legs, Tri's Friday - Shoulders, Back, Bi's............and so on. I like this routine as it keeps me feeling fresh and growing. I will change the routine slightly (only the excercises not the bodyparts) every two weeks and then every four weeks throw in a high rep week. __________________ Gobal terror they say that we are at war................ but I dont have time for that 'cos them bills keep dropping through my door. Suburban Knights, Hard-Fi To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-06-2006, 08:01 PM	#3 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Guess it depends how hard you train. What does your workout look like? I think if you are trying to grow 7 days rest is good. Training more might result in overtraining - working against your efforts. I'm not sure one day will make that much difference. Personally, I'd rest on that extra day and train harder on your gym days. As said before - you know your body - give it ago and see how it works for you.

18-06-2006, 09:53 PM	#4 (permalink)
Karl Sanders Banned Join Date: Feb 2006 Posts: 44	I have moved to a routine where i train each muscle twice a week, doing 40 reps per muscle group each workout, so that I'm doing 80 reps per muscle per week. I have done a lot of research and for a beginner like me this is said to be a good routine. The site where i got this routine said that for mass gains 80 reps per week is good and this can either be done all in one session working each muscle gruop once a week, or done in two sessions. So far its going good, I'm adding approx. 1.5 pounds of weight each workout (3 pounds for legs) if I start to plateua I can always go back to working each muscle once a week.

18-06-2006, 10:04 PM	#5 (permalink)
wiseguy83 Banned Join Date: Mar 2006 Posts: 273	karl if it aint broke dont fix it mate if it works keep pumping and eating i myself dont beleave in over training to a point but i would stick to doin each muscle twice a week with different exercises.as long as you eat well and get plenty of sleep you will be fine.i train like the old days high volume.check this months FLEX mag out.

19-06-2006, 08:02 AM	#8 (permalink)
Karl Sanders Banned Join Date: Feb 2006 Posts: 44	Cheers, I'll stick to 1 kilo upperbody and and 1.5 kilo lowerbody increases each workout.

19-06-2006, 10:38 AM	#9 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	As said - if it aint broke don't fix it! High reps tend to tone, correct me if i'm wrong where as low volume heavy sets tend to build mass. With the increases in weight, I'd say don't put a limit on it - but be sensible - only increase by what you can lift in a safe manner. If you're form is slipping drop it back down. Training each muscle group twice a week will give you chance to hit from different angles - similar to what WiseGuy said. Try different exercises. e.g if you are doing bicep curl with an EZ bar, try with a straight bar later in the week.

19-06-2006, 05:36 PM	#12 (permalink)
Karl Sanders Banned Join Date: Feb 2006 Posts: 44	Thanks, I especially like the advice about hitting muscles from different angles. For example, on my first bicep day I do barbell and dumbell curls and on the second bicep day I do preacher curls and hammer curls which emphasize forearms. Having found lots of great sites with mpegs of each exercise its easy to find many varied exercises for all the muscle groups, not to mention great fun. I have tried weight training twice before when i was younger but it was always a chore, now I love it and I hate rest days, luckily I only have one a week now.