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Message
OT Weightlifters - does it really matter if you workout the same body part daily
Posted on 4/22/14 at 8:09 pm
Posted on 4/22/14 at 8:09 pm
This gon' be long y'all.....
Instead of doing chest one day, legs the next day, etc....why not just do everything, every day (let me explain)
When you do chest every Monday, obviously you are only targeting your chest 1 day a week. It's also kinda difficult to go hard for 15+ sets of chest in one day, as I tire out quickly after only 3 sets of butterfly DBs. 3 sets of incline bench & 3 sets of flat bench immediately afterwards and forget about it....I'm not lifting near 100% by the end of the day. This applies to every day if you're spacing out each body part 1 day/week
How does this routine look?
Monday
Chin-ups (weighted)
Front shrugs
Incline bench DBs
Hamstring curl
Reverse butterfly
Diamond push ups
Tuesday
Squat
Decline bench
Leg extensions
Butterfly DBs
Tricep pushdowns
Lat raises
Walking weighted lunges
Wednesday
Rows
Push-ups
Shoulder press DBs
SLDL
Curls
Shrugs side
Friday
Flat bench DBs
DL
Forward leaning dips (weighted)
Pull-ups (weighted)
Cable cross
Box squat
Sprinkle in some abs, calves, & cardio throughout the week
Pros
- go hard on each set with little wasted time
- less rest time
- work out body parts more than once a week
- beast mode [ON]
Cons
- none??
Tldr, yeah I lift bro
Input?
Instead of doing chest one day, legs the next day, etc....why not just do everything, every day (let me explain)
When you do chest every Monday, obviously you are only targeting your chest 1 day a week. It's also kinda difficult to go hard for 15+ sets of chest in one day, as I tire out quickly after only 3 sets of butterfly DBs. 3 sets of incline bench & 3 sets of flat bench immediately afterwards and forget about it....I'm not lifting near 100% by the end of the day. This applies to every day if you're spacing out each body part 1 day/week
How does this routine look?
Monday
Chin-ups (weighted)
Front shrugs
Incline bench DBs
Hamstring curl
Reverse butterfly
Diamond push ups
Tuesday
Squat
Decline bench
Leg extensions
Butterfly DBs
Tricep pushdowns
Lat raises
Walking weighted lunges
Wednesday
Rows
Push-ups
Shoulder press DBs
SLDL
Curls
Shrugs side
Friday
Flat bench DBs
DL
Forward leaning dips (weighted)
Pull-ups (weighted)
Cable cross
Box squat
Sprinkle in some abs, calves, & cardio throughout the week
Pros
- go hard on each set with little wasted time
- less rest time
- work out body parts more than once a week
- beast mode [ON]
Cons
- none??
Tldr, yeah I lift bro
Input?
19
Posted on 4/22/14 at 8:12 pm to UFownstSECsince1950
Rest is when growth happens.
I wouldn't repeat the same areas in back to back days. But that doesn't mean you only need to do them once a week....
Do you even?
I wouldn't repeat the same areas in back to back days. But that doesn't mean you only need to do them once a week....
quote:
yeah I lift bro
Do you even?
This post was edited on 4/22/14 at 8:14 pm
Posted on 4/22/14 at 8:13 pm to UFownstSECsince1950
Because when you work out a certain part of your body, you can afford to completely exhaust that muscle group.
If you do full body work-outs day-in and day-out, then you really can't.
From what I have been told, full body work outs are to tone, rotational workouts are to get RIPPEEDDDDD
If you do full body work-outs day-in and day-out, then you really can't.
From what I have been told, full body work outs are to tone, rotational workouts are to get RIPPEEDDDDD
Posted on 4/22/14 at 8:15 pm to UFownstSECsince1950
Not if it's deadlifts. You can do that everyday.
Posted on 4/22/14 at 8:18 pm to UFownstSECsince1950
quote:
Cons
- none??
Cons:
-Not enough rest to allow muscle growth.
-Overtraining and potential injury
-Dumbass hurts himself in the gym
-Get laughed at without mercy
-Swallow sadness
-Eat a bullet
-Profit?
Posted on 4/22/14 at 8:19 pm to UFownstSECsince1950
Twice per week at most. Once per 7-9 days per body part is my normal routine. Cardio morning and/or night.
If 3 sets of flys wears you out, you need a good preworkout supplement.
If 3 sets of flys wears you out, you need a good preworkout supplement.
This post was edited on 4/22/14 at 8:21 pm
Posted on 4/22/14 at 8:19 pm to UFownstSECsince1950
quote:Your rest days are where you get your muscle growth. In the most rudimentary terms, when you lift you're "tearing" your muscle fibers. When you rest they heal, making those muscles stronger/bigger.
Input?
Respect the "rest" days. I never knew a S&C coach to say otherwise. And as others have said it can put you at higher risk for injury which defeats the purpose.
This post was edited on 4/22/14 at 8:20 pm
Posted on 4/22/14 at 8:20 pm to UFownstSECsince1950
I work out my meat stick daily but the only difference I'm seeing is in my left forearm
Posted on 4/22/14 at 8:32 pm to UFownstSECsince1950
When I was in school we worked M-W-F bench, cleans, squats, DB press, and some variations with cardio on T-T. That was the best shape I've ever been in personally.
Posted on 4/22/14 at 8:39 pm to BRgetthenet
quote:
Not if it's deadlifts. You can do that everyday.
Not if you're pulling some real weight
Posted on 4/22/14 at 8:41 pm to JJ27
quote:examples please
and some variations with cardio on T-T.
Posted on 4/22/14 at 8:44 pm to JJ27
I'm the strongest I've been and I only hit chest 1x per week at most..
My bench was down a little yesterday after a bout with food poisoning at the end of last week and through the weekend.
One of the better workouts out there is MaxOT.
Look it up.
My bench was down a little yesterday after a bout with food poisoning at the end of last week and through the weekend.
One of the better workouts out there is MaxOT.
Look it up.
Posted on 4/22/14 at 8:44 pm to UFownstSECsince1950
If you're going to do a full body workout stick to the compound lifts; squats, deadlifts, bench press, clean and press etc. Low rep range for 3-5 sets. 3 days a week.
When working out; less is more. If you are getting tired, you can do incline bench and cut out flat bench for example. These two exercises are almost the same.
IMO the best splits are Push/Pull/Legs or Upper/Lower.
Also, you want maximum rest time, that's when you grow.
When working out; less is more. If you are getting tired, you can do incline bench and cut out flat bench for example. These two exercises are almost the same.
IMO the best splits are Push/Pull/Legs or Upper/Lower.
Also, you want maximum rest time, that's when you grow.
Posted on 4/22/14 at 8:55 pm to ZacAttack
As someone said, lifting is about breaking down the muscle and then rebuilding it stronger. If you are constantly breaking it down, you're missing the stage where it builds.
The following cycles I've been doing for about 6 months has worked wonders for me:
Mondays and Wednesdays - Upper Body
-Strict Overhead Press
-Bench Press
-Weighted Pullups
-Secondary Lifts (some tricep pulldowns, some bicep curls, maybe flies but not many)
Tuesdays and Thursdays - Lower Body
-Squats
-Deadlifts
-Weighted Lunges
Friday - HIIT
-Some sort of a high-rep, cardio-focused, full-body circuit training workout. No loading on the muscles, but lots of reps and get the heart rate going
Saturday and Sunday rest
I really like it. For both upper and lower I focus primarily on lifting heavy in 2-3 core lifts each day. I do some supplemental stuff for the upper body but it's minimal. Fridays gets the heart rate going and then full recovery Saturday and Sunday.
The following cycles I've been doing for about 6 months has worked wonders for me:
Mondays and Wednesdays - Upper Body
-Strict Overhead Press
-Bench Press
-Weighted Pullups
-Secondary Lifts (some tricep pulldowns, some bicep curls, maybe flies but not many)
Tuesdays and Thursdays - Lower Body
-Squats
-Deadlifts
-Weighted Lunges
Friday - HIIT
-Some sort of a high-rep, cardio-focused, full-body circuit training workout. No loading on the muscles, but lots of reps and get the heart rate going
Saturday and Sunday rest
I really like it. For both upper and lower I focus primarily on lifting heavy in 2-3 core lifts each day. I do some supplemental stuff for the upper body but it's minimal. Fridays gets the heart rate going and then full recovery Saturday and Sunday.
Posted on 4/22/14 at 9:06 pm to FootballNostradamus
quote:
FootballNostradamus
What he posted is a superior routine in my opinion.
Hitting a body part 2 times a week is basically the perfect medium.
Posted on 4/22/14 at 9:59 pm to UFownstSECsince1950
Examples of variations? Incline vs flat, deadlifts vs cleans, lat pulldowns, DB push press, hammer curls, tricep extensions with V bar or rope, etc. Always benched/squatted every workout. Cardio would vary between sprints, stadiums, long distance running, Plyometrics, and tempo runs. Tempos were a bitch. Sprint 40 yards, coast 15 more, walk the 15 yards back, once you get to that cone jog back. As soon as you got back sprint again, for an hour. 
This post was edited on 4/22/14 at 11:07 pm
Posted on 4/22/14 at 10:43 pm to JJ27
Do you even superset, bro?
Posted on 4/22/14 at 10:54 pm to UFownstSECsince1950
quote:
Monday
Chest
Tuesday
Chest
Wednesday
Chest
Thursday
Chest
Friday
Chest
FIFY
Posted on 4/22/14 at 11:07 pm to jtran1988
The hammer curls/tricep push downs would typically be super sets
Posted on 4/22/14 at 11:09 pm to UFownstSECsince1950
That's a HORRIBLE workout. Go to the A Workout Routine blog and educate yourself.
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