re: Workout board: how many days a week should you lift?

My goal at the beginning of each week is 6 lifts and 3 HIIT

Usually make 4 & 3

chest
tris
calves

legs
biceps

back
shoulders

cardio before (40 mins or so)

rest fourth or seventh day

Ohhh hey..

Decided to see how many times I could throw up 225 on bench yesterday.

21x


If I go by those 1RM calculators, my max is 385. So, if anyone asks me, I bench 385.

I do Tris/Shoulder/Chest twice a week, biceps/back once a week, and legs/core once a week. I try to do the workouts as fast as possible, in a cycle format, and jump rope inbetween cycle sets.

Twice a day for 7 days so 30.

quote:

---

Day 1
BACK
CHEST
BICEPS
CALVES

2
DELTS
TRICEPS
THIGHS
ABS

3
CHEST
BACK
BICEP
CALF

4
DELTS
TRIS
THIGHS
ABS

5
BACK
CHEST
CALF
BICEP

6
DELTS
TRIS
THIGHS
ABS

---

So both calves one day and separate them the other days? Genius, muscle confusion at it's finest. Same with biceps?

quote:

---

I bench 500lbs
squat 600lbs
deadlift 600lbs
6'5 250lbs
i run a 4.2 40
make 250K a week
busted my knee in high school so I couldnt make the pros

---

5 days a week. Weekdays only in the morning before work.

4 day rotation with Monday routine done again on Friday.
1 hour routines
Wednesday and Thursdays never change. Monday/Tuesday/Friday rotate.


Monday: Chest and Tris
Tuesday: Biceps and Back
Wednesday: Legs
Thursday: Shoulders and upper back
Friday: Chest and Tris again.
Sat/Sun: Rest because I am old.

Wednesday is your problem.

Yes.

The only things I see varying in the phases, are

- number of reps (I´ve seen earlier phases are 13-15, 10-12, 8-10)
- rest between sets (varies from 45, 60, 90, 12, 180 seconds)

It´s a very fast workout. I normally work the hell out of a muscle group, and don´t revisit it for two days.

In this one, each muscle group gets only three sets of one exercise, and a fourth of another (trying to pick up the next time around with three that complement that fourth, and add a new fourth, and so on).