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Is working out the same muscle group twice a week to much?
Posted on 11/10/15 at 5:45 pm
Posted on 11/10/15 at 5:45 pm
For example I do:
Mon/thur: chest tris
Tues/fri: back bis
Wed/sat: shoulders
Sunday: legs
Is this overkill on the upper body?
If so what's a better way to go about it?
Fwiw I was 138 been doing this for 6 weeks and am up to 151 but I'm getting pretty burnt out
This post was edited on 11/11/15 at 3:54 pm
Posted on 11/10/15 at 5:51 pm to cfish140
Yep. You need days off for your body to recover. Recovery and rest is hair as important as diet and lifting.
Posted on 11/10/15 at 5:55 pm to cfish140
I would do legs on Thursday then start the split over again. Take a break at some point, maybe on Sunday.
Mon: Chest tri
Tues: back bi
Wed: shoulders traps
Thurs: legs
repeat
Mon: Chest tri
Tues: back bi
Wed: shoulders traps
Thurs: legs
repeat
Posted on 11/10/15 at 6:44 pm to cfish140
That's more of a pro bodybuilder split and is only hitting the muscle once a week.
Posted on 11/10/15 at 6:47 pm to cfish140
The new routine I've been doing is really growing on me. The first week, I lift heavy and I'm talking 3-5 reps max. The next week, I lighten it up and go for around 16-20 reps. It's a great shock to the system and really helps transform while building muscle.
Posted on 11/10/15 at 6:47 pm to cfish140
quote:
Is working out the same muscle group twice a week to much?
Unless you're on PEDs, yes.
Posted on 11/10/15 at 6:51 pm to lsu5803tiger
quote:
Unless you're on PEDs, yes.
False, numerous novice and immediate trainees follow push/pull and or upper/lower splits. Working out the same muscle twice a week actually stimulates the muscle fibers to a greater extent over once a week.
This is all concerning natural athletes.
Posted on 11/10/15 at 7:01 pm to cfish140
quote:
I'm getting pretty burnt out
Take a couple days off and EAT
Posted on 11/10/15 at 7:05 pm to Adam4848
Two days will stimulate to a great extent, yes. The muscle still needs time to recover to break it down again. Sorry, beating up a muscle twice a week with normal recovery doing medium to heavy volume isn't optimal. I would add more volume, drop sets, super sets, etc to that one day.
Posted on 11/10/15 at 7:31 pm to cfish140
If you are a novice lifter, splitting your workout by body part is kinda a waste of time. I mean you'll see gains, as you most certainly have, but almost anything will give you gains as a beginner. You really only need to hit each main muscle group hard once on each workout. 3 days a week and you'll be fine as long as you're eating good.
After you've done it for a while you can start splitting it up.
After you've done it for a while you can start splitting it up.
Posted on 11/10/15 at 7:33 pm to cfish140
quote:
Fwiw I was 138 been doing this for 6 weeks and am up to 151
There is no way you gained 13 pounds of muscle in 6 weeks FYI. Might want to check your diet some
Posted on 11/10/15 at 7:36 pm to cfish140
That workout routine would wear me out mentally and physically after a couple weeks. I gotta have a couple rest days every week.
My typical week goes like this:
Day 1 - Chest
Day 2 - back/bi's
Day 3 - legs
Day 4 - shoulders/tri's
Day 5 - Core
I throw in two rest days somewhere in there.
When i get in a rut with that routine, i switch it up a little and do bi's and tri's together, and do back and shoulder by themselves.
My typical week goes like this:
Day 1 - Chest
Day 2 - back/bi's
Day 3 - legs
Day 4 - shoulders/tri's
Day 5 - Core
I throw in two rest days somewhere in there.
When i get in a rut with that routine, i switch it up a little and do bi's and tri's together, and do back and shoulder by themselves.
Posted on 11/10/15 at 7:38 pm to cfish140
If those muscle groups aren't sore, I'd work them out.
Posted on 11/10/15 at 7:41 pm to Ostrich
I'll admit I'm not great at the healthy diet thing. I've been doing a lot of steak for gains and I'll throw in some fish every now n then but I haven't kicked the burgers and fries
Posted on 11/10/15 at 7:43 pm to cfish140
Also I work shift work so any kind of set routine is hard to maintain but I've been pretty disciplined thus far. However working out in the morning after staying up from 6p-6a probably isn't going to give much results
Posted on 11/10/15 at 7:44 pm to cfish140
Legs in one day? Yet you split your bis and tris. You should split legs into quads and hams. Then you'll look like a real man
Posted on 11/10/15 at 7:46 pm to cfish140
That's a good start. Eating is key to building muscle mass but you want those calories to be useful and not full of shite you don't want. I'd research clean bulking and do that for a while until you get to the weight you want. Also, if you aren't using protein powder, do that.
Posted on 11/10/15 at 8:29 pm to cfish140
I would add shoulders to the chest/tris day. Then do three days on, one day off. Once you are six months in or so, you can do a more complicated split and hit the same body parts less often.
Posted on 11/10/15 at 8:30 pm to cfish140
You trying to build a vagina or a body here son? This is a pussy routine.
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