-S-K-

I felt I have gained some size from it, but point taken. Strength has kind of stalled, some things it's went up, others it's stalled. I don't mind cutting back some at all, whatever works really, im willing to try out better ideas. What about 4 days a week? say

Monday - Chest/Tris
Wednesday - Back/Bis
Friday - Shoulders/Abs
Sunday - Legs

What of that? or just stick Legs with Shoulders? Alough I do believe that more is not better, why 3 days a week? I'd feel I may not be straining myself enough? if someone could explain it would help me thanks.

Another problem is these compound movements, I don't do squats or deadlifts because my back kills me, guess I should take that week or two off. And because I can't do those 2 big compounds I feel I have to work harder and more volume of isolation and what not to achieve the same. If I take a week or two off what should I work on? cardio? Thanks.

hackskii

Monday - Chest/Tris
Wednesday - Back/Bis
Friday - Shoulders/Abs
Sunday - Legs

You could do that routine, but after Legs on Sunday I would take Monday off, then do chest and triceps on Tuesday.
Recovery is a big thing in the growth of things, you do not grow in the gym but during rest.
If you train too much you tap into your recovery, and compromise the adaptive responce to resistance training.

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"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


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ParaManiac

Why does your back "kill you"?

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-S-K-

What of working muscle groups twice a week? or is that a bad idea, just out of interest? I could work it like that routine but the fact of then not doing monday and doing tuesday would shift back to thursday then shoulders to saturday then legs? how would I keep that one up.

And my back kills me, I have no idea why, im thinking a trapped nerve so im going to go to the doctor and hopefully get some sort of determination of the cause. It's not bad all the time just when I lift weights or even if I run, I can't play football without getting a sore back from running about, weird eh?

hackskii

I hit each muscle group every 9 days but I do train pretty hard.

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"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


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thestudbeast

:love:and you are pretty old

-S-K-

So what do you reckon of training each muscle group twice a week, for example:

Mon: Chest/Tris
Tue: Shoulders/Legs
Wed:Back/Bis
Thur:Chest/Tris
Fri:Shoulders/Legs
Sat: Rest
Sun: Back/Bis

It's all quite seperated from each other, so what would you reckon of that? as you can see im a gymaholic tbh, I live for the gym lol. But if the macros are kept high then should there be a problem? recovery shouldn't be a huge problem really either?

hackskii

It doesnt matter, beings the fact you are hitting the central nervous system with resistance training I would allow more rest between resistance training to offer better adaptive recovery.

Plus you will be working upper body twice a week and totally neglecting legs.
With any intensity at all you will be overtraining.
Way too much overlap

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Scott


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get me big

fella from what i can make out the lads are saying MORE REST so dont complicate things do thefour day routine it just means gym sessions in 1 & 3 are the same and 2 & 4 are same.
mon - gym
tue - rest
wed - gym
thu - rest
fri - gym
sat - rest
sun - gym
mon - rest
tue - gym
wed - rest
thu - gym
fri - rest
sat - gym
then back to the begining plenty of rest and plenty of training

hackskii

You can do cardio on off days.........

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Scott


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-S-K-

Okay thx, I'll give that 4 day routine a shot. Suppose I could take 2 weeks off and cut? but if I do how can I do it so I won't lose any muscle mass, basically I want to take a week or two off just to repair any aches and pains and because I've never really taken any time off, if I do what could I do instead, I know I'd do cardio but how much cardio a week? and how not to lose muscle mass? thanks.

hackskii

I was doing a 3 day split, then doing cardio twice a week, then had the weekends off.

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"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


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