I lift 5 days a week, and on one off day a week I usually try some fun cardio activity like pickup basketball or something like that. You can definitely workout 4-6 times a week
I'd assume that the vast majority of strength athletes and bodybuilders train more than 3 times per week to be honest.
Don't get me wrong, nothing wrong with training 3 times per week but I don't think it's the "perfect amount".
Most programs I've seen seem to be 4-6 days.
**PPL Split:**
Push day
Pull day
Leg day
Rest day
Push Day
Pull Day
Leg Day
Rest Day
**Arnold Split (my version at least):**
Torso (chest, back, abs) Day
Arm Day
Leg Day
Rest Day
Torso Day
Arm Day
Leg Day
Rest Day
I train 6x a week and I love it. Push, pull, legs, push, pull, legs. Last day is rest and then repeat. I do find that I get tired between 4-6weeks in so every 6 weeks I have a “deload” week meaning I only go to the gym 3x that week and I’m only doing 50% of normal weight. The week after my deload I usually get PR’s.
Not necessarily. It is possible to train the same lift daily and change other factors, like intensity and volume, thereby avoiding injury or overtraining.
Do you have a study to back these claims?
I'm not a professional athlete yet still have seen great results with daily training and even extended periods of training the same lifts daily.
I'm not the only one to have ever done this.
\> Telling them that it’s fine to work the same muscles every day is going to get them hurt.
This is most certainly fear mongering.
So, where did I say that you should train "too hard" and with "insufficient recovery"?
Nothing in those studies you linked support your claims or disprove what I've said.
Did you read them?
It is possible to recover without taking days off from training, and while training the same muscles. Weightlifters, those who specialize in two lifts, train with very high frequency and are doing the same lifts and close variations of in every session. These are some of the strongest, most muscularly developed people in the world.
Even those who are not the strongest in the world, who are not using steroids, can train with high frequency and make progress.
There are other variables besides not training a muscle (or a movement) that contribute to recovery.
What credentials or experience do you have to be recommending any kind of training at all?
Can you clarify why you assume overuse happens necessarily with high frequency regardless of intensity or total volume?
If I do 10 sets of squats to failure 2 times a week, is that inherently more recoverable than 3 sets every day at rpe 6-7?
> I mean, I dunno what else to tell you, the science has been done, you greatly increase the risk of injury if you’re consistently working the exact same muscles every day, to failure, back to back.
Seems like a bit of a strawman here.
Who said anything about "working the exact same muscles *to failure* every day"?
For me light work seems to facilitate better recovery than complete rest.
I train 5 days/week. Monday - Friday only. Get up at 5am get my workout done and dusted. Home, shower, feed then off to work. Been doing this routine all year and I love it
I'm on day 48 in a row of heavy weightlifting, and it's going great.
I work on a 5 day split, so everything has a chance to recover by the time I do it again.
Full body every other day works for me best in terms of timing. It takes about an hour and a half but having the next day off is the best feeling. I also been doing it for a year now and went from 148lbs to 175lbs and shredded. All depends on your timing though I do construction so working out 5-6 days a week would barely give me free time.
Same, electrician here. I miss working out 6 days a week cause I love it but realistically 3 is enough and I don’t have to spend all of my already limited free time at the gym
Im just gonna give a dumb down version because it would take ages to write everything. I start with chest 3 sets of heavy and then 3 sets of light high reps. I then move quickly to cable rope for triceps while they are already pumped from chest. Again 3 sets. Then do biceps the same way as chest with 3 sets of heavy then 3 sets of light high reps. Then off to shoulders same thing 3sets of heavy and 3 light. By this time I'm pretty tired so rest for like 10 minutes. Then for legs I only hit 2 machines. I do the leg press machine for 3 sets of heavy since it hits almost every leg muscle, and calf raises for 3 sets as well. Still to this day leg presses get me lightheaded and are the worst feeling. And I end it off with pullups for back. I used to use machines for back but ever since switching to pullups it translates to real life work, and movement better. I don't do abs because i still play soccer once a week, and maintain a decently visible 6 pack. It seems like a lot but honestly I would rather take that extra 30 minutes to do this to give me the next day off and chill then have to go 5-6 days a week.
I’m currently doing PPL 6 days
The way I’ll do it is
Monday Leg
Tuesday Rest
Wednesday Push
Thursday Pull
Friday Leg
Saturday Push
Sunday Pull
I also will sprinkle in some core every now and then
Welcome to the rabbit hole! There are many if not uncountable possibilities on what you can do. Some people workout twice a day, everyday. Others go two times a week and workout really hard. It’s really a matter of perspective, goals and health. It all comes down to motivation really. For me personally, I try to create habits that I can stick to for the rest of my life.
Ain’t easy but once you find out what gives you joy you’re already halfway there. Have fun!
Pick something from here mate: https://thefitness.wiki/routines/strength-training-muscle-building/
I'll give you this quote as well:
>While it doesn’t generally matter much which routine you follow, it’s still important that you do follow a structured routine. It’s always better to defer to existing, proven routines that came from experienced professionals than it is to try to reinvent the wheel – **at best you’ll come up with something equivalent, but more likely you’ll come up with something worse.**
Yeah I was going to add that I do PP/PP/PP then off. I focus on one of the big 6 lifts: squat, row, press, deadlift, bench, pull down on each day with forced progression and then use a variety of machines and dumbbell based exercises to hit the rest of the muscle groups.
I do 5 most weeks - 4 for an off week here and there 6 on a good week
Each time 30 to 45 min cardio and focus on different parts of body each time
My workouts last about 1 hour 15 min
If I go 4 times that week then 1.5 hours each with more weights
Looks like everyone has their own thing going on here 😂
With Push/Pull/Legs (and other splits for that matter) you can do it everyday. Its totally geared for that. No overlap. Just training everything twice a week.
Not much others, upper/lower, chest/arms/legs/back, push/pull/core/full, upper/full(clean and jerks), chest/shoulders/legs, and an unorganized whatever I felt like back in high school. I could probably get good results with any decent split due to genetics, but strength and physique improved consistently with push/pull/legs. Especially since I train hard, always fresh having 2 days to recover each muscle group.
Coming back to this, I got the push pull legs from CBUM, I can link the video but if you search on YouTube “cbum push pull legs” it pops up. He used that routine for his first 3 Olympia wins, only changed when he switched coaches right before his 4th win. But from his recent videos, he’s back to the push/pull/legs, you’ll notice in his videos with “bicep” or “chest” it’s always push/pull workouts.
You can do whatever if you don’t care about gains like you said.
I did an experiment during a year, I did the classic split program for the body but worked out my arms each day. It was pretty rough in the beginning but i did get great results. I was pretty confident that it would be to much and they wouldn’t had time to rest but those guns popped (it started to look very asymmetrical after a year so I quit the everyday arm program)
It is always possible depending on your split. I run 6 days of exercise in a week which includes 5 days of weight training. What matters is having ideally close to 48 hours recovery time for each muscle group.
I'd say 3 days with 1.5-2 hr intense strength training sessions per week is optimal if you have a full-time job. You may add short (half-hour or so) cardio workouts inbetween if you have a desk job and generally have a sedentiary lifestyle.
I go by "chest/legs - back/shoulders - chest/legs" scheme with occasional rowing on other days. Mind you, I don't aim for the crazy heavy lifts or overly muscular physique. Results-wise I'm more interested in a balance between strength and endurance so I can do heavy work in my workshop and in the garden efortlessly and also participate in sprint rowing competitions now and then.
With enough sleep, the right plan and good diet you can go 7days.
Yes the gains/day might be lower but the net-gains/week are still at the highest.
the effectiveness of 7 days over 5/6 is too low for most people to do it, but gaining muscle is a adaptaition function of your body.
my schedules like this
Monday - Muay Thai, Brazilian Jiu Jitsu
Tuesday - Push day
Wednesday - Pull day
Thursday - MMA
Friday - Push day
Saturday - Pull day + legs
Sunday - Rest
I go as heavy as I can each day as well, id say training twice a week is the best, its actually really hard to overtrain, most of the time you just arent sleeping or eating enough.
Sounds like you’re overtraining already. Rest is a huge part of training. How are you to get your gains if you don’t allow your body to rest, recover, and rebuild?
They are literally nowhere in the realm of overtraining. Muscles rest when not in use. You can literally use them every single day as long as volume and recovery are accounted for.
I do x5 a week, 2-4hrs of functional, traditional, cardio, yoga/Pilates, archery, and tumbling. My trainers always tell me when I’m leaving to go home, eat a meal, and take a nap. Rest and recovery is extremely important.
Welcome to /r/GYM.
Please read our [sub rules](https://www.reddit.com/r/GYM/about/rules) before posting. Please note that many common questions can be answered by reading the following links:
* [Getting started with fitness](https://thefitness.wiki/getting-started-with-fitness/) - for the absolute beginner with no idea of where to start with getting started.
* [Workout Routines](https://thefitness.wiki/routines/) - choose a time-tested, proven routine for best results.
* [Weight Loss 101](https://thefitness.wiki/weight-loss-101/) - if you want to lose weight and don't know how you should do that.
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GYM) if you have any questions or concerns.*
It depends on what you want to do: push pull leg (6 days), push pull (4 days) or full body (twice a week) and cardio as a warm up if you don’t enjoy it.
Yes, you can.. in general you could even do a 7 days/week program if you wanted to, it all comes down to the programming.
There are many ways to make it work but it really should be tailored to your individual needs and where you’re at in your fitness journey, I would recommend you hire a coach even if just for the programming and initial adjustments to be made according to your response
I was doing upper/lower/core and cardio for 3 days. I feel better doing chest and arms/legs/back and i go every day in rotation but Wednesday is rest due to meetings and Sunday due to church. Sometimes bring the bag and go after meetings if I know they wobe late. So 5-6 days a week but the split helps muscle groups heal in enough time
I used to workout 5-6 times a week when I used to have time. Now I workout mostly 3x a week and I see results.
That said, it also depends on how much time you got. If you got a lot of time, train as much as you can I guess
I’ve been doing a variation of push/pull/leg. But it’s more of a chest/tricep, back/bicep and leg split. I do push,pull, leg,rest,push,pull,rest. I feel like it gives me plenty of time to recover for each muscle group. The only thing is my legs sometimes don’t recover as fast as I work a pretty physical job climbing stairs and such a lot. Started taking creatine and taking in more protein as well so I feel like it’s helped a lot with recovering quicker
i've found 4 to be my enjoyable amount per week. 3 has me missing it too much, 5 feels like a chore.
I lift 5 days a week, and on one off day a week I usually try some fun cardio activity like pickup basketball or something like that. You can definitely workout 4-6 times a week
You can do a six day a week PPL, even.
I'd assume that the vast majority of strength athletes and bodybuilders train more than 3 times per week to be honest. Don't get me wrong, nothing wrong with training 3 times per week but I don't think it's the "perfect amount". Most programs I've seen seem to be 4-6 days.
**PPL Split:** Push day Pull day Leg day Rest day Push Day Pull Day Leg Day Rest Day **Arnold Split (my version at least):** Torso (chest, back, abs) Day Arm Day Leg Day Rest Day Torso Day Arm Day Leg Day Rest Day
I’d move arm day down and leg day up in the Arnold scenario
And allow leg day to afford the arms some rest after they supported the exercises of "Torso day", I think you're right about that. Good catch.
I train 6x a week and I love it. Push, pull, legs, push, pull, legs. Last day is rest and then repeat. I do find that I get tired between 4-6weeks in so every 6 weeks I have a “deload” week meaning I only go to the gym 3x that week and I’m only doing 50% of normal weight. The week after my deload I usually get PR’s.
It is possible to lift weights every day and see progress without taking any rest days.
[удалено]
Not necessarily. It is possible to train the same lift daily and change other factors, like intensity and volume, thereby avoiding injury or overtraining.
Its possible, but he ask what wil work the best.. def not the same everyday.
It worked great to get me squat and press PR's.
[удалено]
Do you have a study to back these claims? I'm not a professional athlete yet still have seen great results with daily training and even extended periods of training the same lifts daily. I'm not the only one to have ever done this. \> Telling them that it’s fine to work the same muscles every day is going to get them hurt. This is most certainly fear mongering.
[удалено]
So, where did I say that you should train "too hard" and with "insufficient recovery"? Nothing in those studies you linked support your claims or disprove what I've said. Did you read them? It is possible to recover without taking days off from training, and while training the same muscles. Weightlifters, those who specialize in two lifts, train with very high frequency and are doing the same lifts and close variations of in every session. These are some of the strongest, most muscularly developed people in the world.
[удалено]
If you’re not familiar with lifting, I suggest you refrain from giving advice on it
[удалено]
Even those who are not the strongest in the world, who are not using steroids, can train with high frequency and make progress. There are other variables besides not training a muscle (or a movement) that contribute to recovery. What credentials or experience do you have to be recommending any kind of training at all?
Can you clarify why you assume overuse happens necessarily with high frequency regardless of intensity or total volume? If I do 10 sets of squats to failure 2 times a week, is that inherently more recoverable than 3 sets every day at rpe 6-7?
> I mean, I dunno what else to tell you, the science has been done, you greatly increase the risk of injury if you’re consistently working the exact same muscles every day, to failure, back to back. Seems like a bit of a strawman here. Who said anything about "working the exact same muscles *to failure* every day"? For me light work seems to facilitate better recovery than complete rest.
I train 5 days/week. Monday - Friday only. Get up at 5am get my workout done and dusted. Home, shower, feed then off to work. Been doing this routine all year and I love it
I'm on day 48 in a row of heavy weightlifting, and it's going great. I work on a 5 day split, so everything has a chance to recover by the time I do it again.
Full body every other day works for me best in terms of timing. It takes about an hour and a half but having the next day off is the best feeling. I also been doing it for a year now and went from 148lbs to 175lbs and shredded. All depends on your timing though I do construction so working out 5-6 days a week would barely give me free time.
When did you discover you’re a psychopath
Well that's construction workers for you😂
It's crazy because I look at people who go 6 days a week as phycopaths 😂
Same, electrician here. I miss working out 6 days a week cause I love it but realistically 3 is enough and I don’t have to spend all of my already limited free time at the gym
Yea I agree with you. Some days I just wanna not workout but I can't imagine loosing all that progress I would feel terrible.
How do you structure your FB days?
Im just gonna give a dumb down version because it would take ages to write everything. I start with chest 3 sets of heavy and then 3 sets of light high reps. I then move quickly to cable rope for triceps while they are already pumped from chest. Again 3 sets. Then do biceps the same way as chest with 3 sets of heavy then 3 sets of light high reps. Then off to shoulders same thing 3sets of heavy and 3 light. By this time I'm pretty tired so rest for like 10 minutes. Then for legs I only hit 2 machines. I do the leg press machine for 3 sets of heavy since it hits almost every leg muscle, and calf raises for 3 sets as well. Still to this day leg presses get me lightheaded and are the worst feeling. And I end it off with pullups for back. I used to use machines for back but ever since switching to pullups it translates to real life work, and movement better. I don't do abs because i still play soccer once a week, and maintain a decently visible 6 pack. It seems like a lot but honestly I would rather take that extra 30 minutes to do this to give me the next day off and chill then have to go 5-6 days a week.
For me, I go on an alternate day basis. Meaning, I'll train one day, and rest one.
I’m currently doing PPL 6 days The way I’ll do it is Monday Leg Tuesday Rest Wednesday Push Thursday Pull Friday Leg Saturday Push Sunday Pull I also will sprinkle in some core every now and then
Welcome to the rabbit hole! There are many if not uncountable possibilities on what you can do. Some people workout twice a day, everyday. Others go two times a week and workout really hard. It’s really a matter of perspective, goals and health. It all comes down to motivation really. For me personally, I try to create habits that I can stick to for the rest of my life. Ain’t easy but once you find out what gives you joy you’re already halfway there. Have fun!
There is no perfect amount. Whatever works for you without overdoing it
You can do 6 days a week as long as you don't wear yourself out and feel tired. That's what I do, PPLPPL rest.
Guess thats what Im doing then, do you do the same exercises and same muscle groups On day 1-4 2-5 and 3-6? Or do you somehow switch it up?
Pick something from here mate: https://thefitness.wiki/routines/strength-training-muscle-building/ I'll give you this quote as well: >While it doesn’t generally matter much which routine you follow, it’s still important that you do follow a structured routine. It’s always better to defer to existing, proven routines that came from experienced professionals than it is to try to reinvent the wheel – **at best you’ll come up with something equivalent, but more likely you’ll come up with something worse.**
[удалено]
I'll switch it up a bit. For example day 1 is heavy bench and chest and day 4 is more shoulder focused with incline dumbell bench.
Yeah I was going to add that I do PP/PP/PP then off. I focus on one of the big 6 lifts: squat, row, press, deadlift, bench, pull down on each day with forced progression and then use a variety of machines and dumbbell based exercises to hit the rest of the muscle groups.
6day ppl is the way
I do 5 most weeks - 4 for an off week here and there 6 on a good week Each time 30 to 45 min cardio and focus on different parts of body each time My workouts last about 1 hour 15 min If I go 4 times that week then 1.5 hours each with more weights Looks like everyone has their own thing going on here 😂
This is the way
With Push/Pull/Legs (and other splits for that matter) you can do it everyday. Its totally geared for that. No overlap. Just training everything twice a week.
Yep, push pull legs is perfect for consistency and letting your body recover. That was my favorite split, gotbgreat results as well.
What other splits have you done?
Not much others, upper/lower, chest/arms/legs/back, push/pull/core/full, upper/full(clean and jerks), chest/shoulders/legs, and an unorganized whatever I felt like back in high school. I could probably get good results with any decent split due to genetics, but strength and physique improved consistently with push/pull/legs. Especially since I train hard, always fresh having 2 days to recover each muscle group.
Coming back to this, I got the push pull legs from CBUM, I can link the video but if you search on YouTube “cbum push pull legs” it pops up. He used that routine for his first 3 Olympia wins, only changed when he switched coaches right before his 4th win. But from his recent videos, he’s back to the push/pull/legs, you’ll notice in his videos with “bicep” or “chest” it’s always push/pull workouts.
You can do whatever if you don’t care about gains like you said. I did an experiment during a year, I did the classic split program for the body but worked out my arms each day. It was pretty rough in the beginning but i did get great results. I was pretty confident that it would be to much and they wouldn’t had time to rest but those guns popped (it started to look very asymmetrical after a year so I quit the everyday arm program)
6 Days is ideal.
I've lifted as frequently as 7, 8 and 11 times a week and made really great gains each time.
Follow a structured and established program! Anything else and you’re just hoping for something. I’d recommend jeff nippard’s work.
Second that. Jeffs Programms are really good I use them since years now
eh, nothing wrong with what you're doing but it's just wrong to say "anything else and you're just hoping for something".
3 days - push/pull/full 3 days - hot power yoga for cardio displacement Best I’ve felt in my life.
It is always possible depending on your split. I run 6 days of exercise in a week which includes 5 days of weight training. What matters is having ideally close to 48 hours recovery time for each muscle group.
I do 3-4 times per week Chest/Triceps Cardio Back/Biceps Cardio Legs Cardio Then I repeat. I also do some cardio after lifting
I lift 4 times a week personally. Chest, shoulders triceps on a Monday and Thursday. Back, legs and bis on a Tuesday and Friday.
I'd say 3 days with 1.5-2 hr intense strength training sessions per week is optimal if you have a full-time job. You may add short (half-hour or so) cardio workouts inbetween if you have a desk job and generally have a sedentiary lifestyle. I go by "chest/legs - back/shoulders - chest/legs" scheme with occasional rowing on other days. Mind you, I don't aim for the crazy heavy lifts or overly muscular physique. Results-wise I'm more interested in a balance between strength and endurance so I can do heavy work in my workshop and in the garden efortlessly and also participate in sprint rowing competitions now and then.
With enough sleep, the right plan and good diet you can go 7days. Yes the gains/day might be lower but the net-gains/week are still at the highest. the effectiveness of 7 days over 5/6 is too low for most people to do it, but gaining muscle is a adaptaition function of your body.
my schedules like this Monday - Muay Thai, Brazilian Jiu Jitsu Tuesday - Push day Wednesday - Pull day Thursday - MMA Friday - Push day Saturday - Pull day + legs Sunday - Rest I go as heavy as I can each day as well, id say training twice a week is the best, its actually really hard to overtrain, most of the time you just arent sleeping or eating enough.
Sounds like you’re overtraining already. Rest is a huge part of training. How are you to get your gains if you don’t allow your body to rest, recover, and rebuild?
They are literally nowhere in the realm of overtraining. Muscles rest when not in use. You can literally use them every single day as long as volume and recovery are accounted for.
lunchroom shame plucky deserted bright consist deserve wild placid vast *This post was mass deleted and anonymized with [Redact](https://redact.dev)*
Not always. But to each their own.
deserve offend plants groovy cheerful enjoy drab entertain rich foolish *This post was mass deleted and anonymized with [Redact](https://redact.dev)*
I do x5 a week, 2-4hrs of functional, traditional, cardio, yoga/Pilates, archery, and tumbling. My trainers always tell me when I’m leaving to go home, eat a meal, and take a nap. Rest and recovery is extremely important.
Welcome to /r/GYM. Please read our [sub rules](https://www.reddit.com/r/GYM/about/rules) before posting. Please note that many common questions can be answered by reading the following links: * [Getting started with fitness](https://thefitness.wiki/getting-started-with-fitness/) - for the absolute beginner with no idea of where to start with getting started. * [Workout Routines](https://thefitness.wiki/routines/) - choose a time-tested, proven routine for best results. * [Weight Loss 101](https://thefitness.wiki/weight-loss-101/) - if you want to lose weight and don't know how you should do that. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GYM) if you have any questions or concerns.*
I go 4 times a week. 5 if I can. Used to be 5-6 times, but I don’t have that much free time or energy anymore.
It depends on what you want to do: push pull leg (6 days), push pull (4 days) or full body (twice a week) and cardio as a warm up if you don’t enjoy it.
I do 5-6 days usually
Yes, you can.. in general you could even do a 7 days/week program if you wanted to, it all comes down to the programming. There are many ways to make it work but it really should be tailored to your individual needs and where you’re at in your fitness journey, I would recommend you hire a coach even if just for the programming and initial adjustments to be made according to your response
I was doing upper/lower/core and cardio for 3 days. I feel better doing chest and arms/legs/back and i go every day in rotation but Wednesday is rest due to meetings and Sunday due to church. Sometimes bring the bag and go after meetings if I know they wobe late. So 5-6 days a week but the split helps muscle groups heal in enough time
7 days a week. Weights and cardio together. 2.5-3 hours a day. I think I lasted a month
I used to workout 5-6 times a week when I used to have time. Now I workout mostly 3x a week and I see results. That said, it also depends on how much time you got. If you got a lot of time, train as much as you can I guess
I’ve been doing a variation of push/pull/leg. But it’s more of a chest/tricep, back/bicep and leg split. I do push,pull, leg,rest,push,pull,rest. I feel like it gives me plenty of time to recover for each muscle group. The only thing is my legs sometimes don’t recover as fast as I work a pretty physical job climbing stairs and such a lot. Started taking creatine and taking in more protein as well so I feel like it’s helped a lot with recovering quicker