I never train more than 45 min. at a time. Usually, less than that. I train 6 days a week, with Monday my only rest day. One of the six days is pure cardio, usually I bike on that day.
The other 5 days go something like this: two squat days of which one of them is quite serious where I pile on the plates. The other is less intense.
I hit the upper body 3 days a week. I break them into two sessions per day of about 20-40 min. per session. I accomplish around 10 to 20 sets depending on what area’s of the body I am training.
I would be curious to know how others train and what their schedules look like.
When I first started, I think I trained everyday… pretty stupid… then I cut back to 4 on 1 off… then, I cut back even more to 3x a week (and actually grew!). Most of my training experience has been with 4x a week, usually a mon,tues, thurs,fri type of schedule.
This past year however, I’ve been on some sort of prohormone/tribulus product at all times, and have tried to capitalize on my recovery. Now, I train 2 on, 1 off, and repeat, with a 4 day split.
1- Chest and Gastrocs
2- Delts, Traps and Tris
3- OFF
4-Back and Bis
5- Upper legs and Solei
6-OFF
and I’ve been pretty happy,. of course I know that anytime you change anything up you will get some sort of growth simply due to the new stimuli… so it’s just a matter of time before I go back to a 3x a week split or something like that.
Believe it or not my recovery ability is about what it was when I was in my 20’s! (I am 48).
I think it has something to do with all of the supplements I have been taking from Life Extension. I have noticed a dramtic difference when I take certain ones. My recovery is remarkable at times.
I have been told that there is no way someone my age should be pulling the schedule (see above) that I am. It has so much to do with nutrition.
Incidentally, I am bigger and stronger than I was in my 20’s and 30’s. The odd thing is that I only seem to grow when I am on a 5 or 6 day a week routine, such as stated above. When I cut it back and try to do one of those reduced 2 or 3 times a week schedules, all I do is maintain.
What works for one does not for another I suppose.
day1 upper: bench 5x5 3min b1]push press 5x5 90sec b2]weighted chin5x5 90sec
off
day2 lower:squats 5x5 3min b1]leg curls 5x5 60 sec b2]calves 5x5 60sec 2x25 pushups 2x20 wide grip pullups
off
repeat day 1
off
day2 lower: powercleans 6x4 3min b1]legcurls 6x4 60sec b2]calves 6x4 60 sec 2x25 pushups 2x20 wide grip pullups
every other day I’ve either added weight or gotten more reps every workout now for the past 8 workouts, body weight has gone up a little, but strength and explosiveness is goin through the roof. i also appear to be gettin leaner despite higher calories. tomorrow mornin is upper again and i’m stoked.
yall be good, flash
i should clarify, on upper days ive gotten more weight or reps on bench and weighted chins every workout. i increase pushpress weight every 4th session. on lower days i only worry about the 2bigs [squats and powercleans]. hope that makes sense