Training 6-7 Days/Wk?

Training Bodybuilding
41

[quote]Professor X wrote:

[quote]countingbeans wrote:

[quote]Professor X wrote:
and you didn’t manage your time enough to drop them off AND lift.[/quote]

Time management really is the key to doing this once you aren’t in school anymore. (Well actually, doing anything.)

No one wants to plan their fucking life. That shit is boring, and you rarely have the same fun when something was planned as when it was spontaneous. But you have to. YOU HAVE TO PLAN YOUR LIFE. trust me. Most people who make 200K+ a year work more than the 2080 hours your local warehouse jockey does, you have to plan your life to get everything done.

People bitch and moan about “life and their responsibility” constantly when commented on around here. Work 70+ hours a week for 15 weeks, and still make it to the gym the 3 days a week you are awake and not at work, and then talk shit about “life” getting in the way.

If you have an infant, of course things are different and you have to sort your shit out, but a couple weeks of sporadic training is different than 3-20 years of fucking around, being delusional that you actually look like you lift, and then hanging your hat on your life and work demands when it is obvious you are resentful of the wasted time, and pissed off when people mention it.

I can’t stress enough to you guys in college to enjoy your time now and make as much progress as possible. Because a career, house, wife, and kids change everything, quickly. [/quote]

The biggest excuse just thrown in the Indigo thread was that some of those people are over the age of 50.

There seem to be quite a lot of people here trying to be the voice of the mediocre.

I mean, seriously, unless your goal is to look just like every other sedentary person out there, you can not live your life like those same average people yet expect above average results.

Ronnie Coleman just wrote in MD that no one gets to looking like a bodybuilder only training 3 days week no matter what they are doing.

From what I see here, he ain’t far off.[/quote]

The part that fucks with my head is that it isn’t easy. No one is saying that making above average progress is easy. When you get out of school, it gets harder, lol. We all know it isn’t simple, we all know it takes a lot. We know it is tough.

That is the whole point. The entire fucking point.

It isn’t easy, no one says it is. But part of the pride, part of the holding your head up high is overcoming the extra challenges.

You know which workouts make the difference? The ones where no one else is in the gym. When it is you and some old fart who can’t count to 3 on his natural teeth… It is what you do when no one is looking, when no one but yourself is holding you accountable. when you grab your balls, affirm its contents and bust your ass, because you want it, you need it, and you won’t be stopped from achieving what you want.

I don’t get the “poor me” part of their posts. You either do it or you don’t. And if you don’t, and you truly are happy with your progress, then be fucking happy. Enjoy it. Don’t get butthurt when someone comments. It is a waste of energy, and apparently they only have so much to go around.

42

I feel like these types of discussions are incredibly misleading. The debate seems to be something along the lines of 3x/wk v. 5-6x/wk.

The number of days you go into the gym is not what’s important. Are we talking about the 6-7 guy doing the same amount of work each lifting session as the 3 guy? Or, more likely, he is splitting up a similar workload over twice as many days. So, a more appropriate discussion, is given the exact same amount of volume/week, which guy sees more results…the one cramming it into 3 days or the one splitting it up?

In any case, I can offer up a different perspective. As a grad student I have the privilege of working out amongst weekend warrior frat boys every day. Virtually everyone of them is doing 5 day body part split, and they all look like the vampire from twilight. The absolute monsters in my gym, are the ones who train 3x/wk TBT. Now, does this mean I should come on here and argue 3x/wk is superior because that’s been my experience so it must be true?? Absolutely not, I have to look at the factors I mentioned above. If you look at total workload in the week, the big guys are probably doing 5-10 times more. The frat boys are fucking weak as fuck, while the TBT guys are squatting 3-4 plates for reps. So I have to ask myself, would they be seeing more results if they split up their work over 6 days???

From my own experience, I would take training 12x/week on bodypart split any day over 3x/week circuit training + complexes TBT.

I’m really reaching the conclusion here that it doesn’t fuckin’ matter how you get there, your attitude reigns supreme. Whether they are training 3x or 12x week, the successful guys believe in what they are doing and bring it.

43

[quote]jskrabac wrote:
I feel like these types of discussions are incredibly misleading. The debate seems to be something along the lines of 3x/wk v. 5-6x/wk.

The number of days you go into the gym is not what’s important. Are we talking about the 6-7 guy doing the same amount of work each lifting session as the 3 guy? Or, more likely, he is splitting up a similar workload over twice as many days. So, a more appropriate discussion, is given the exact same amount of volume/week, which guy sees more results…the one cramming it into 3 days or the one splitting it up?

In any case, I can offer up a different perspective. As a grad student I have the privilege of working out amongst weekend warrior frat boys every day. Virtually everyone of them is doing 5 day body part split, and they all look like the vampire from twilight. The absolute monsters in my gym, are the ones who train 3x/wk TBT. Now, does this mean I should come on here and argue 3x/wk is superior because that’s been my experience so it must be true?? Absolutely not, I have to look at the factors I mentioned above. If you look at total workload in the week, the big guys are probably doing 5-10 times more. The frat boys are fucking weak as fuck, while the TBT guys are squatting 3-4 plates for reps. So I have to ask myself, would they be seeing more results if they split up their work over 6 days???

From my own experience, I would take training 12x/week on bodypart split any day over 3x/week circuit training + complexes TBT.

I’m really reaching the conclusion here that it doesn’t fuckin’ matter how you get there, your attitude reigns supreme. Whether they are training 3x or 12x week, the successful guys believe in what they are doing and bring it. [/quote]

First, I would argue that your idea of “monster” is way different than mine. Even if I know some huge guys who do train 3 days a week, they didn’t do so to gain most of that size initially.

What exactly is “monster” to you?

It doesn’t matter what you do as long as you eat enough, but if we are discussing who actually looks like a bodybuilder between the two in majority, I would not say “the 3 days a week crew”.

I think we are discussing theory vs what we actually see in real life.

I don’t see too many guys bigger than me who only train 3 days a week unless they are simply MAINTAINING where they are.

44

[quote]Professor X wrote:

[quote]jskrabac wrote:
I feel like these types of discussions are incredibly misleading. The debate seems to be something along the lines of 3x/wk v. 5-6x/wk.

The number of days you go into the gym is not what’s important. Are we talking about the 6-7 guy doing the same amount of work each lifting session as the 3 guy? Or, more likely, he is splitting up a similar workload over twice as many days. So, a more appropriate discussion, is given the exact same amount of volume/week, which guy sees more results…the one cramming it into 3 days or the one splitting it up?

In any case, I can offer up a different perspective. As a grad student I have the privilege of working out amongst weekend warrior frat boys every day. Virtually everyone of them is doing 5 day body part split, and they all look like the vampire from twilight. The absolute monsters in my gym, are the ones who train 3x/wk TBT. Now, does this mean I should come on here and argue 3x/wk is superior because that’s been my experience so it must be true?? Absolutely not, I have to look at the factors I mentioned above. If you look at total workload in the week, the big guys are probably doing 5-10 times more. The frat boys are fucking weak as fuck, while the TBT guys are squatting 3-4 plates for reps. So I have to ask myself, would they be seeing more results if they split up their work over 6 days???

From my own experience, I would take training 12x/week on bodypart split any day over 3x/week circuit training + complexes TBT.

I’m really reaching the conclusion here that it doesn’t fuckin’ matter how you get there, your attitude reigns supreme. Whether they are training 3x or 12x week, the successful guys believe in what they are doing and bring it. [/quote]

First, I would argue that your idea of “monster” is way different than mine. Even if I know some huge guys who do train 3 days a week, they didn’t do so to gain most of that size initially.

What exactly is “monster” to you?

It doesn’t matter what you do as long as you eat enough, but if we are discussing who actually looks like a bodybuilder between the two in majority, I would not say “the 3 days a week crew”.

I think we are discussing theory vs what we actually see in real life.

I don’t see too many guys bigger than me who only train 3 days a week unless they are simply MAINTAINING where they are.[/quote]

The point I’m trying to drive home here exactly is that our experience is biased by perspective, which is why I don’t make an assumption that 3x is the way to go. My post was actually more directed at those arguing for lower frequency in this forum, basically saying I could assume the same thing as them, but that would be misguided.

I started my training career lifting 3x/week TBT, and lost a substantial amount of body fat, but was nowhere near happy with my size. Now I’m bumping up to 6x and finally seeing some progress size wise and I’m no longer afraid of isolation work =/ If I never visited TNation, I wouldn’t have gotten that perspective.

Obviously I don’t have a picture of these guys, but I’m talking something like 220-230 less than 15% body fat and around 6’. For a college-aged non-athlete, I consider that a monster. Obviously context is important here, too. Even so, they could most definitely step on stage and compete if they got some decent coaching for 12 weeks up to a local show. The funniest thing is whenever I talk to them, they shell out the simplest advice of anyone I know.

45

1536×2048 721 KB

[quote]solidkhalid wrote:

[quote]whatever2k wrote:
I train every day, but not with weights. Prefer 3 days a week in the gym(FB) and 4 days a week of cardio. I did a 5 day bb split for ages, but fullbody training and more cardio has actually been more beneficial to body comp for me.[/quote]

Pics?[/quote]

Sure.

46

For bodybuilding purposes, I would argue that 6 day splits focusing one to two muscle group at a time are superior to TBT 3x/wk. It is not just a matter of perspective. Most big muscular people I know use 5-6 day bodypart splits. You just can’t get the same focus training chest if your training every other bodypart along with it. This goes for every muscle group. Also with the 6 day splits, as MODOK said, you have to make it a priority to go to the gym, no excuses.

I just don’t see how training 3X per week is optimal, TBT or not. Your leaving four days on the table in which you can make some progress. You would only be working out 12 days a month. That’s just not enough, especially for newbies, IMO. Guys like Maraudermeat can train 3 days per week being at that advanced stage. More rest makes sense due to the insane weight he puts up. But also, he is also more of a powerlifter.

47

[quote]Maiden3.16 wrote:
For bodybuilding purposes, I would argue that 6 day splits focusing one to two muscle group at a time are superior to TBT 3x/wk. It is not just a matter of perspective. Most big muscular people I know use 5-6 day bodypart splits. You just can’t get the same focus training chest if your training every other bodypart along with it. This goes for every muscle group. Also with the 6 day splits, as MODOK said, you have to make it a priority to go to the gym, no excuses.

I just don’t see how training 3X per week is optimal, TBT or not. Your leaving four days on the table in which you can make some progress. You would only be working out 12 days a month. That’s just not enough, especially for newbies, IMO. Guys like Maraudermeat can train 3 days per week being at that advanced stage. More rest makes sense due to the insane weight he puts up. But also, he is also more of a powerlifter. [/quote]

I think the idea behind 3x per week would be increased frequency but lowered volume. So depending how you split it up you would hit say chest multiple times per week as opposed to once if you were doing a traditional body part split.

I really like how MODOK put that with the 5-6 days a week it just becomes such a habit of going to the gym it feels weird when there is a day you don’t hit the gym.

48

[quote]TommyGunz32 wrote:

[quote]Maiden3.16 wrote:
For bodybuilding purposes, I would argue that 6 day splits focusing one to two muscle group at a time are superior to TBT 3x/wk. It is not just a matter of perspective. Most big muscular people I know use 5-6 day bodypart splits. You just can’t get the same focus training chest if your training every other bodypart along with it. This goes for every muscle group. Also with the 6 day splits, as MODOK said, you have to make it a priority to go to the gym, no excuses.

I just don’t see how training 3X per week is optimal, TBT or not. Your leaving four days on the table in which you can make some progress. You would only be working out 12 days a month. That’s just not enough, especially for newbies, IMO. Guys like Maraudermeat can train 3 days per week being at that advanced stage. More rest makes sense due to the insane weight he puts up. But also, he is also more of a powerlifter. [/quote]

I think the idea behind 3x per week would be increased frequency but lowered volume. So depending how you split it up you would hit say chest multiple times per week as opposed to once if you were doing a traditional body part split.

I really like how MODOK put that with the 5-6 days a week it just becomes such a habit of going to the gym it feels weird when there is a day you don’t hit the gym. [/quote]

I train chest twice a week if I want to…or any other body part that needs more focus.

Simply put, this is a lifestyle…and the guys who make it more of one will make the most progress…regardless of how much theory gets quoted.

The guys making the most progress long term are in the gym several days a week, usually upwards of 4.

I would bet the guys most likely to quit would be the ones who think they only need to be in the gym 2-3 times a week for life.

49

[quote]whatever2k wrote:

[quote]solidkhalid wrote:

[quote]whatever2k wrote:
I train every day, but not with weights. Prefer 3 days a week in the gym(FB) and 4 days a week of cardio. I did a 5 day bb split for ages, but fullbody training and more cardio has actually been more beneficial to body comp for me.[/quote]

Pics?[/quote]

Sure.[/quote]

looking good dude

50

[quote]whatever2k wrote:

[quote]solidkhalid wrote:

[quote]whatever2k wrote:
I train every day, but not with weights. Prefer 3 days a week in the gym(FB) and 4 days a week of cardio. I did a 5 day bb split for ages, but fullbody training and more cardio has actually been more beneficial to body comp for me.[/quote]

Pics?[/quote]

Sure.[/quote]

pwned.

51

[quote]TommyGunz32 wrote:

[quote]whatever2k wrote:

[quote]solidkhalid wrote:

[quote]whatever2k wrote:
I train every day, but not with weights. Prefer 3 days a week in the gym(FB) and 4 days a week of cardio. I did a 5 day bb split for ages, but fullbody training and more cardio has actually been more beneficial to body comp for me.[/quote]

Pics?[/quote]

Sure.[/quote]

looking good dude[/quote]

Agree, how tall are you whatever2k?

52

Thanks guys. Countingbeans, I’m 5.9, 195 lbs.

53

[quote]whatever2k wrote:

[quote]solidkhalid wrote:

[quote]whatever2k wrote:
I train every day, but not with weights. Prefer 3 days a week in the gym(FB) and 4 days a week of cardio. I did a 5 day bb split for ages, but fullbody training and more cardio has actually been more beneficial to body comp for me.[/quote]

Pics?[/quote]

Sure.[/quote]

Leg development is great, what is your routine like?

54

This way or another, there is no such thing as one superior routine which is better. The idea behind training 3times a week Full Body (lets say) is that you can make constant and fast poundage progress (microloadings) which could be the key to achieve some greater success. Add sufficient volume to it and you cant fucking move a limb the day after. Everybody can have an opinion, in my opinion training 3x a week works best if volume’s right and one does not have access to drugs to regenerate training hard 6x a week.

http://img715.imageshack.us/img715/8199/zdjcie2212.jpg

55

seems like powerlifters and strongman propose training anywhere from 2-4 days per week but they have also built up a solid base to some heavy ass weights and might need that extra recovery.

curious as to if people here think 2-4 is better for power or strength whereas training 6-7 works better for hypertrophy and bodybuilding. sounds like prof x is focused on hypertrophy but you got people like Wendler saying he’s made great gains on 5/3/1 2 days a week with hill sprints on the other days

56

I think as with most things there are diminishing returns as far as the amount days a weeks spent training goes. You probably get like the majority of the benefit training 3 times a week as ou would training 6 times a week. However if you love to train, 6 days a week is preferable to 3 and that little extra growth stimulus each week adds up over a year (or several).
During semester I usually train 4-5 times per week. Right now I am on semester break I am training 6 days a week and I am making better gains. I am looking forward to m gym being open sundays next semester so I can continue to go more frequently.

I think some people that think training 6 days a week is overkill just haven’t spent long enough training that way consistantly for their body to adapt to it.

57

[quote]Professor X wrote:

[quote]WWEAttitude wrote:
It’s not about how many days you workout, but simply about progress. You can progress just as well on a bodypart split 3x a week than being on a 5-6 day a week plan. Reason being it’s all about volume. I train 3x a week currently, using tim henriques 8-week basic strength routine (8-Week Basic Strength Plan ) and i’m in there atleast close to 2 hours during that whole session, taking frequent rest breaks and working out 2-3 muscle groups. I’ve made crazy progress as far as strength goes while still maintaining muscle mass, The plan i’m using utilizes periodization, which is far more important than debating whether or not 3 days or 5 days is better for training. Also I agree that full body splits are shit for the reasons X described. Just my 2 cents.[/quote]

The greatest benefit I see to training very often is the creation of this as being a regular part of your day…everyday. Very little actually throws me out of the gym aside from funerals and deployments when I was in the military.

The reason for that is training has become as much a part of my day as eating.

This has been INVALUABLE when it comes to who sticks with this over the course of ten years and who doesn’t.

It isn’t just about “what works right now”, but also what works with your life as a whole so you can keep doing it.[/quote]

This is probably the biggest reason I train the way I do.
I LOVE training, I prefer to go to the gym every day. It keeps me focused and motivated.
If I have two or more days off in a row I feel lethargic the next time I go to the gym an I agree that you are MORE likely to put off training the more scheduled days off you have.

I will also agree with whoever said that they “feel more anabolic” training 6 days. My apetite is much bigger training more frequently and I seem to stay leaner while gaining weight, its like all the food I eat goes straight to the muscles.

58

Just train hard, eat, and learn. Follow the examples set before you and please don’t be a t-tard or worse a guy that reads when you he should be lifting or eating something.

59

[quote]PimpBot5000 wrote:

[quote]whatever2k wrote:

[quote]solidkhalid wrote:

[quote]whatever2k wrote:
I train every day, but not with weights. Prefer 3 days a week in the gym(FB) and 4 days a week of cardio. I did a 5 day bb split for ages, but fullbody training and more cardio has actually been more beneficial to body comp for me.[/quote]

Pics?[/quote]

Sure.[/quote]

Leg development is great, what is your routine like?
[/quote]

thanks man, legs has always been a strong point for me.

Routine is pretty simple:

Monday: Squats, bench, rows
Wednesday: Deads, MP, Pullups
Friday: same as monday, and then next monday I alternate.

I usually do 3x8-10 for 3 weeks, then change to 5x5 for 3 weeks and then 3x5 for 2 weeks, then deload. Reps below 5 never really worked for me, just make my joints sore.

Assistance I usually just play as I go, but I always make sure to get in Glute ham raises, face pulls for shoulder health, ab work every day and usually some bodyweight exercises like pushups and inverted rows. Occasionally I throw in some cable lateral raises and direct arm work.

The other 4 days of the week I run hills. Prefer tempo runs of atleast 15-20 minutes. If I do interval training I make sure its atleast 4x4 minutes, anything less Ive found doesent really do much to increase vo2 max capacity.

Gotta say though, that I dont claim my routine to be the holy grail. Alot of people get way too dogmatic in their thinking. Different strokes for different folks I guess.

60

nice, my routine’s also based almost on compounds.i dont do shitloads of exercises.

some routines are impossible to be done more than 3x a week, look for example at Reg Park’s 5x5 BBing routine, who trained 3x times a week like this:

45-degree back extension 4x10
Front squat 5x5
Back squat 5x5
Standing barbell shoulder press 5x5
Bench press 5x5
Bent-over barbell row 5x5
Deadlift 5x3
Behind-the-neck press or one-arm dumbbell press 5x5
Barbell curl 5x5
Lying triceps extension 5x8
Standing barbell calf raise 5x25

insanity, i mean without drugs for a workout that lasts approx 2-3 hours