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How Much Lifting Do You Do To Get Stage Ready (Days per Week)

Mini Truck

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Each body part once per week, twice per week, 3 times a week?
More for weaker areas?
Abs?

-MT
 

Kag94

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I prefer higher frequency regardless. Just depends on my school and work schedule
6x week ppl split (untill recently it was a two day split)
Or 4x week hitting bp 3x
 

thehazzle

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I don't compete but growing or getting leaner my training days stay the same at 4x per week. I find any more than 5 starts impacting my recovery.
 

zacharykane

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Each body part once per week, twice per week, 3 times a week?
More for weaker areas?
Abs?

-MT
Whatever you tell me to do, lol! But I will still usually do one exercise for calves each day just to warm up and get in that gym mindset.
 

Gunsmith

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Legs Monday
Chest , bi , side delt Tuesday
Back , tri , rear delts Wednesday
OFF Thursday
Start over on Friday
Calves and abs are done every day during the day when I'm not doing anything

I can generally do this for a long time before I have any serious fatigue issue and just taking an extra day off seems to help that. I've tried every other day , 2 on 1 off , and this way seems to work for me.
 

Mini Truck

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Cool!
Why not work tri on chest day and bi on back day?

-MT


Legs Monday
Chest , bi , side delt Tuesday
Back , tri , rear delts Wednesday
OFF Thursday
Start over on Friday
Calves and abs are done every day during the day when I'm not doing anything

I can generally do this for a long time before I have any serious fatigue issue and just taking an extra day off seems to help that. I've tried every other day , 2 on 1 off , and this way seems to work for me.
 

Mini Truck

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Each body part once a week?
How many working sets per body part?

-MT


I don't compete but growing or getting leaner my training days stay the same at 4x per week. I find any more than 5 starts impacting my recovery.
 

goal245

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4x per week, Mon, Tue, Thur, Fri

Each body part once per week
 

OutToLunch

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Legs Monday

Chest , bi , side delt Tuesday

Back , tri , rear delts Wednesday

OFF Thursday

Start over on Friday

Calves and abs are done every day during the day when I'm not doing anything



I can generally do this for a long time before I have any serious fatigue issue and just taking an extra day off seems to help that. I've tried every other day , 2 on 1 off , and this way seems to work for me.


Doing something similar. Change of pace for me low volume high frequency. Thinking of doing 3/1 three days on one off. If recovery becomes an issue will try 3/1 followed by 3/2. Try it this way before? Comments?
 

Gunsmith

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Cool!
Why not work tri on chest day and bi on back day?

-MT
I tore my tricep in 2012 and partially tore my opposite biceps this last November
And I find that when I train chest and tri then back and bus that they get fatigued faster and either don't get the best training if I do them second or the second body part gets short changed because the arm can't handle the stress.

When I training ever other day I train arms alone with side and rear delts

I've had both knees scoped , both shoulders (one twice) , elbow for the tricep and apparently should have for my bicep. I'm getting to the point my training is gonna be based around what hurts the least that day LOL
 

Mini Truck

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I like changing things up as well.

This split works well for me:

Chest - Side Delt - Front Delt - Touch Up Tri
Back - Rear Delt - Traps - Touch Up Bi
Legs
Bi and Tri

4 On - 1 Off.

-MT
 

biglizard225

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I like that split MT,

I do believe frequency is good if you can recover. My body goes threw different periods where I can handle more frequency and some times I have to hit things once per week. Even when keeping variables the same. Such as food and sleep, stress ect...

I do feel like I benefit of off higher volume days with less frequency a majority of the time. When training very frequent my lifts start to suffer, strength goes down very quick and I just get overall burnt out in the gym faster,

My body needs rest, one signal I notice with my body is when it doesn't recover muscles have a flat look. My quads start to lose the sacromere striations as well as triceps. Delts get flat and lose striations.
 

little slice

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I train EOD


lighten up the volume a little bit, increase the weight and try to keep it that way for as long as possible
 

Macrocupcake124

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I do
Monday: chest
Tuesday: legs
Wednesday: arms
Thursday: back
Friday: shoulders
Saturday: legs

No ab work
Sent from my iPhone using Tapatalk
 

Mini Truck

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I find that this routine makes it just about impossible not to recover.

Chest Day - Doesn't tax CNS
Back - Maybe if you're not training intensely but doing too much.
Legs - Same as Back
Arms - No taxing
Then you're off.

I do arms on the last day because there is no taxing plus you get the next day off, so it's really like 1.5 days off kinda.

Plus, this is just my opinion, but if you're enhanced in any way, you would have to intentional over train.

-MT







I like changing things up as well.

This split works well for me:

Chest - Side Delt - Front Delt - Touch Up Tri
Back - Rear Delt - Traps - Touch Up Bi
Legs
Bi and Tri

4 On - 1 Off.

-MT
 

Allday

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I try to keep the frequency high and typically do six days a week. I have to be mindful of the volume when I do but the more frequent lifts come contest prep do me better from a metabolic output perspective since I don't do much cardio. I switch it up every four to six weeks (more to keep it mentally fresh than specific block periodization reasons). Lately it's been:

Sunday: Legs
Monday: Chest & Back
Tuesday: Arms, light shoulders (just high rep raises more than anything)
Wednesday:Hamstrings, calves and low back
Thursday: Mobility/flexibility work (really an off day just go in to get some blood moving and chill in the sauna a bit)
Friday:Chest and shoulders
Saturday: Back
 

CG

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Legs Monday

Chest , bi , side delt Tuesday

Back , tri , rear delts Wednesday

OFF Thursday

Start over on Friday

Calves and abs are done every day during the day when I'm not doing anything



I can generally do this for a long time before I have any serious fatigue issue and just taking an extra day off seems to help that. I've tried every other day , 2 on 1 off , and this way seems to work for me.


Big fan of that split. I kept saving bi/tri for their own day with cardio, but my schedule is too hectic to actually keep a steady 4x per week routine
 

psychor

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Typically like this:

Sunday-Quads/ (chest touch-up, 6 working sets or so)
Monday-Delts/Tris
Tuesday-Deadlifts(full or rack)/Back touch-up
Wednesday-Hams/Bis
Thursday-Chest/Quads touch-up/ Delts and Tris if I rested Monday
Friday-Back
Saturday-rest or start with Quads again

Calves 3xweek
Rest 1 or 2 days/week or as needed
 

lcsulla

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Can someone define 'touch up' for me? Is that light curls? What do you do during a touch up workou?


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