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  1. #1
    Registered User Swedish dude's Avatar
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    Very Important !!!must Read

    yo, bbuilders.
    I have an interesting question that there are many different opinions about.
    I would like to workout 5 days a week.
    Mon-Friday.
    That would fit my schedule and bodyparts trained perfect.
    However many experts say that for optimum gains you sould never lift weight more than 4 DAYS A WEEK.
    One of those experts is Ed Byrd-the man who invented Creatine to the market and co-founder of the supplement company EAS.
    he said, I quote"For optimum gains never train with weights more than 4 days a week".
    I really want to workout everyday after school and every bodypart one per week. a total of 5 workouts.
    But he said 4 times per week so what should I do?
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  2. #2
    The Gun Show Guardian's Avatar
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    i have worked out more then 4 days a week for the past 3 years and havent found any problems nor have friend that do the same as me.
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  3. #3
    Registered User Poppa Pump's Avatar
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    always use as few days as you need...there's no need in adding in an extra day just because you want to workout every day after school. If you run a 5 day split to accomodate for a weak point, that's 1 thing, but i wouldn't do it for ****s and giggles. Peace
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  4. #4
    Sleepy moderator scott_donald's Avatar
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    Originally posted by Poppa Pump
    always use as few days as you need...there's no need in adding in an extra day just because you want to workout every day after school. If you run a 5 day split to accomodate for a weak point, that's 1 thing, but i wouldn't do it for ****s and giggles. Peace
    big bump... i prefer 3 adn 4 day splits... as you grow when you rest...
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  5. #5
    Member Carcharodon's Avatar
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    You can work out 5 days a week. It just depends on how you divide it up. You're going to want to spread muscle groups around as much as possible to allow them to rest. Many people even do 6 days and get great results. Obviously if you do pecs and delts the first day, you would want to go to legs the next. I think experimenting to see what works best will be the right course but giving as much time to rest is the main "pillar". You could do legs on Monday and Friday so as to hit them twice a week and divide the rest accordingly. You might change up what you do on legs to see how well tolerated two days is so as not to overtrain. It depends on the person and I shy away from "you can only do this or that." Some people can do certain things and others cannot.
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  6. #6
    STILL MATIC tyler_tg's Avatar
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    split

    maybe 4 days works good for him but he's not you so do whatever you think is best i am currently doing 5 days i dont go 5 in a row tho but whatever works best for you try to experiment and remeber that guys says 4 and im sure there is another that says 3 and one that says 7 so just do what you feel will give you the best results
    any mothefuc*ers step to me i'm gona barrie em these bitches dont want beef they vegetarian
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  7. #7
    Cui Bono? EAE's Avatar
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    There is never ( EEEEEEEEEEEEVER ) a single optimal way to train that applies to everyone. There are plenty of people who train 5 days a week, 6 days week, or even 10 days in a row who make great gains. It all depends on how your training is set up, your fitness level, and how often you're actually willing to go to gym.
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  8. #8
    Agile, Mobile and Hostile MYNAMEIZGREG's Avatar
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    Originally posted by EAE
    There is never ( EEEEEEEEEEEEVER ) a single optimal way to train that applies to everyone. There are plenty of people who train 5 days a week, 6 days week, or even 10 days in a row who make great gains. It all depends on how your training is set up, your fitness level, and how often you're actually willing to go to gym.
    Bump. I'm getting sick of all those holy-****-never-more-than-x-days people.
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  9. #9
    Registered User Swedish dude's Avatar
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    OK, so how is do you think this routine looks?
    Mon-Chest/abs
    Tue-Legs
    Wed-Back
    Thur-Shoulders/traps
    Fri-Biceps/Triceps
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  10. #10
    SRV RIP Jandy's Avatar
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    Originally posted by Swedish dude
    OK, so how is do you think this routine looks?
    Mon-Chest/abs
    Tue-Legs
    Wed-Back
    Thur-Shoulders/traps
    Fri-Biceps/Triceps

    That's okay unless you deadlift on back day, because it will be severely affected by the leg day before it.

    If you are willing to split up your arm day I would do this:

    M-Back/Tris
    T-Abs (and forearms if you'd like)
    W-Shoulders/traps
    Thurs-Legs
    Fri-Chest/bis

    I'm starting this split tommorow and have high expectations.. I think this will increase my gains over my 4 day split since in this way almost every muscle gets worked twice a week with plenty of rest days. Back gives the bi's a little work then there are 4 rest days until they are hit on friday along with chest which hits tris, that gives 3 rest days until tri's again.

    Same with legs. They get a little work from deadlifts on monday and then you blast them 3 days later on leg day, then get 4 day recover till back again. My shoulders recover quick as hell, so they get work from shoulder day, and then a little bit from benching on chest day.
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  11. #11
    Sleepy moderator scott_donald's Avatar
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    id rather do it this way...

    chest/tris
    legs
    rest/abs/forearms
    delts/traps
    back/bis
    rest
    rest...
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  12. #12
    Member bizkit's Avatar
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    Originally posted by scott_donald
    id rather do it this way...

    chest/tris
    legs
    rest/abs/forearms
    delts/traps
    back/bis
    rest
    rest...
    bump.
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  13. #13
    Senior Member wku-n-bg's Avatar
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    Originally posted by scott_donald
    id rather do it this way...

    chest/tris
    legs
    rest/abs/forearms
    delts/traps
    back/bis
    rest
    rest...
    So that you don't have 2 days off in a row you could try a split that includes just one day off in the middle of your 5 days like this especially if you are wanting to train 5 days a week however I would make sure before the day of rest that the entire body was worked at least once.

    mon
    tues
    wed
    off thurs
    fri
    sat
    off sun
    I find I get better motivation when I don't take 2 days off in a row but that is me and everyone does it differently there are so many options and alternatives finding what is right for you comes from trial and error ....that is the way I learned
    Last edited by wku-n-bg; 09-22-2003 at 07:19 AM.
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  14. #14
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    Re: Very Important !!!must Read

    Originally posted by Swedish dude
    yo, bbuilders.
    I have an interesting question that there are many different opinions about.
    I would like to workout 5 days a week.
    Mon-Friday.
    That would fit my schedule and bodyparts trained perfect.
    However many experts say that for optimum gains you sould never lift weight more than 4 DAYS A WEEK.
    One of those experts is Ed Byrd-the man who invented Creatine to the market and co-founder of the supplement company EAS.
    he said, I quote"For optimum gains never train with weights more than 4 days a week".
    I really want to workout everyday after school and every bodypart one per week. a total of 5 workouts.
    But he said 4 times per week so what should I do?
    so was this the important **** ?? you'll go to hell for lying like that
    Hey baby... wanna cyber?
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  15. #15
    Former 130 lb skinnyboy! A-rod's Avatar
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    Thumbs up

    I find training more than 4 days a week or 2 days in a row very tiring and draining , doesnt work for me at all.....
    5'11 @ 220lbs.
    Disclaimer: This is presenting fictitious opinions and does in no way, shape, or form encourage use nor condone the use of any illegal substances or the use of
    legal substances in an illegal manner. The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advice
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  16. #16
    Looks Like Chris Benoit musclemidget's Avatar
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    i train 5 days a week:
    mon-tris
    tues-bis
    wed-back/lats
    thurs-abs/forarms/legs
    fri-chest shoulders

    love the gym and it works for me!
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  17. #17
    Registered User Swedish dude's Avatar
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    ok what about this routine then?
    Mon-Chest/abs
    Tue-Back/quads/calves
    wed-off
    Thur-Shoulders/traps/Hamstrings/calves
    Fri-Arms/abs
    ( I will keep all my workouts no longer than 1 hour)

    ps I really want to train biceps/triceps together because I have never done it and I have heard alot of people say they love it and have gotten massive pump.
    + my arms are kinda lagging so I want to prioritise them now for a while
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  18. #18
    will dance for food Slump's Avatar
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    Originally posted by Swedish dude
    ps I really want to train biceps/triceps together because I have never done it and I have heard alot of people say they love it and have gotten massive pump.
    + my arms are kinda lagging so I want to prioritise them now for a while
    PUMPS mean nothing hypertrophy wise.
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  19. #19
    Registered User Poppa Pump's Avatar
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    Originally posted by Swedish dude
    ok what about this routine then?
    Mon-Chest/abs
    Tue-Back/quads/calves
    wed-off
    Thur-Shoulders/traps/Hamstrings/calves
    Fri-Arms/abs
    ( I will keep all my workouts no longer than 1 hour)

    ps I really want to train biceps/triceps together because I have never done it and I have heard alot of people say they love it and have gotten massive pump.
    + my arms are kinda lagging so I want to prioritise them now for a while
    Why wold you pair off quads and back? And then put hamstrings with shoulders and traps? And if you're trying to prioritise your arms, you should move them earlier in your week, because just putting them together doesn't do so. Peace
    REPS ARE ALWAYS GOOD
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  20. #20
    Registered User Swedish dude's Avatar
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    what's wrong with pairing quads and back?
    and hamstring with shoulders?
    If I have the whole legs it will take more than an hour.
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  21. #21
    Registered User Poppa Pump's Avatar
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    Originally posted by Swedish dude
    what's wrong with pairing quads and back?
    and hamstring with shoulders?
    If I have the whole legs it will take more than an hour.
    if you feel the need to seperate legs, hams would serve better with back, since stiff leg deads hit lower back, and deadlifts hit the hamstrings...it goes together much better....but of course then you have pretty much all quad workouts hitting your hamstrings as well. Peace
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  22. #22
    Registered User Swedish dude's Avatar
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    u got a point but I was thinking of doing upper back with quads and lower back with hams
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