How often to work out?

  • Posted by a hidden member.
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    Aug 03, 2011 11:54 PM GMT
    Hey guys, I'm new to this whole work out thing!

    I've been following a plan on from Body Building where I focus certain workouts on certain muscles. I changed the plan a little bit so I lift 4 days a week.

    Am I going too often? I do chest/back/shoulders Mon/Thurs and Tri/Bi/leg stuff Tues/Fri.

    I've seen a LOT of definition improvement, but haven't added as much size as I had hoped... I don't know what to do... I'm afraid to go to the gym less than I already do...
  • Posted by a hidden member.
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    Aug 04, 2011 5:06 AM GMT
    you don't have to go any less. You can lift heavier so that you fatigue in under 10 reps. And eat a lot.
  • studflyboy87

    Posts: 194

    Aug 04, 2011 1:19 PM GMT
    I workout 4-5 days a week. 4x a week is definitely not overtraining.

    When I started off, I started with a really basic upper/lower split for about a month. Once I did that initial get my body used to lifting weights, I started doing a normal routine.

    Right now I typically do one of the following splits:
    - Chest/Tris, Legs and Abs, Back and Bi's, Shoulders and Abs, Arms. Day off.
    - Chest/Shoulders/Tris, Legs and Abs, Back and Bi's, Day off, then repeat.

    I personally don't like mixes that are chest and bi's, or back and tri's, or chest and back, or shoulders and back. Whenever you work your chest, you are working your triceps. Whenever you work your back, you are working your biceps.
    Upper body pushers: Chest, triceps, and shoulders
    Upper body pullers: Back and biceps.

    Upper body pushers and upper body pullers each should generally be grouped together. If not, you may end up overtraining even if you do only workout 4x a week.
  • kcbronc

    Posts: 36

    Aug 04, 2011 5:50 PM GMT
    I have to agree with Studflyboy87 and have a similar workout schedule.

    Day1: Chest, Shoulders, Tri
    Day2: Back, Lats, Bis
    Day3: Legs

    To build muscle you really want the muscles to completely heal before breaking them down again. For example Bench pressing hits your chest, but hits your tris as well. Bench pressing day1 and arms day2 doesn't allow for the tris to recover completely between day1 and day2.

    A lot of people don't like the split workout but it's always worked well for me.