Ideal Training Frequency on AAS...

[TheAssistant]

for me usually 3-4 days

 

[MantusJohn]

This all depends how much someone dips into their reserves

If it's a Mentzer workout than every 7days is fine but if it's a lower
intensity like these marathon guys do then every 3 days can be used

I think 2 times a week for intense training for building muscle
tissue and the rest of the days to get in the gym for a pump
just to get the blood flowing and increased glycogen stores

I am never against working to the point of overtraining
then backing down to grow though

If I am going on vacation and know I won't be training,
I will train every day for weeks until I leave

 

[TheAssistant]

This all depends how much someone dips into their reserves

If it's a Mentzer workout than every 7days is fine but if it's a lower
intensity like these marathon guys do then every 3 days can be used

I think 2 times a week for intense training for building muscle
tissue and the rest of the days to get in the gym for a pump
just to get the blood flowing and increased glycogen stores

I am never against working to the point of overtraining
then backing down to grow though

If I am going on vacation and know I won't be training,
I will train every day for weeks until I leave

Good points.

 

[comrade14]

My split is 4 days a week
Monday: Chest and Tris
Tue: Back and Bis
Wed: Off
Thur: Shoulders
Fri: Legs
Sat: Off
Sun: Off

This give me the best results in growth and recovery. Strength goes up each week. I use a moderate volume program and up the weight on each working set usually going to failure on reps.

Just my 2 cents.

Good topic and I am sure u will lots of different answers.

i was running pretty much the same routine, now im just doing 1 a day to get the maximum out of every session due to time constraints currently.

 

[c3bbing]

I do pecs/back/delts/abs and then take two days off and then do legs/arms, take two days off and repeat again. Every few weeks I run that old school upper lower split every other day and then I take a week layoff after about two wks of that. But that's just what works best for ME....

 

[anab0lic]

Don't know how anyone can make progress training a muscle 1 x a week, superior genetics doing its thing I guess...

 

[hemipower]

2 on/1 off is pretty good to me...3 or 4 day split generally.

Lately, it's been train M/T, off Wed, train Th/Fr. Weekend off.

 

[MaxFreak]

I thrive on Volume...

I always have....when I started working out I was a scrawny 135lbs. I am now 207lbs and not much has changed. I go heavy on the basic exercises...bench squat deads....and then burn them out with moderate weight and reps for a good pump

 

[gambit100]

Usually 3-4 days between body parts

 

[concreter]

Only makes sence to wait until soreness is gone to heal, plus an additional day for over compisation. [grow]. In the summer I pump iron and criuze so I can lift more often. Winter I lift weights hard + heavy and blast so recoverys longer, even blasting and doubling calories. Up to 8 days between larger bodyparts.

 

[wukillabee]

My split is 4 days a week
Monday: Chest and Tris
Tue: Back and Bis
Wed: Off
Thur: Shoulders
Fri: Legs
Sat: Off
Sun: Off

This give me the best results in growth and recovery. Strength goes up each week. I use a moderate volume program and up the weight on each working set usually going to failure on reps.

Just my 2 cents.

Good topic and I am sure u will lots of different answers.

Mine is very similar but train Dorian Yates style. 2 days on, 1 day off, 2 days on, 1 day off, etc. So no specific day of the week workout just whatever day it falls on it falls on. Works great for me since i'm not in school right now just working.

I do chest/bis, back, off, delts/tris, legs, off, repeat. Pretty simple and since doing this just about all my major lifts have gone up, mentally don't feel as stressed out, body not sluggish (except after leg day of course), feel good and producing results. Do this off/on cycle, only difference obviously on cycle would be heavier weights and more intensity but that's really it.

 

[renewlyf]

I've only been doing this consitently now for 2yrs. I had other less healthy priorities . What is working pretty well for me know is 2 on 1 off. I modified it from what I learned from hiring Phil as a trainer and the great info on this board. I was doing 3 on 1 off 1-chest/delts/tri 2-legs 3-back/bis, low volume. I'm actually starting to grow since making these changes. Listening to my body helps.

 

[Ashop]

I still like every 7 days but if I'm feeling recovered it may be around 5 days or so.

 

[panzerfaust]

I just learned to trust my insticts, your body speaks volumes,all you have to do is listen.

 

[steve rogers86]

Mon. Chest tri
tues. Legs
wen. Off
thrus. Back
fri. Shoulders bi
sat. Usually i focus on a weak body part
sun. Off

 

[NPCS FINEST]

Depends on alot of things. Am I on or off? My goals? The body part? Some body parts recovery faster then others. Some gear I use helps me recover sooner then others...and last..what are my goals at the time.

But I answered 3-5 days ..if I had to go by how I am training right now at this moment.

 

[desoxymethylt]

I train by feeling. Mainly chest/shoulders, back/bi/tri, off, legs, off and repeat. Usually 12-16 sets per body part and all over the rep ranges

 

[sexy flexy]

i usually hit the same bodypart every 5-7 days....i do anywhere from 20-35 sets per workout..rep range and weight varies from how i am feeling on that day...i usually hit cardio 2 or 3 times weekly

 

[caseyirving]

7 days

Over the years I have pushed it out to every 7 days mainly due to wear and tear on soft tissue around the age of 45.

 

[Ghetto Gunfighter]

I break things up a bit differently. A heavy pushing movement 2-3 times/week, a heavy pulling movement 2-3 times a week, and a heavy squatting movement 2/week. Deadlifts as the pull about every two weeks. Not a classic "bodybuilding" split, but at my age and for my goals it's working very well.