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- Joined
- Oct 26, 2012
- Messages
- 362
For several years I used the classic 5 days a week workout routine. Monday was chest, Tuesday was back, Wednesday was off, Thursday was shoulders, Friday was arms, Saturday was legs, and Sunday was off. I did 12 sets/muscle group. I made steady gains in both strength and mass during this time.
In the past year I was forced to change my workout routine because of my work schedule. I had to work four straight 16 hour night shifts. On my three days off I would workout chest/shoulders/triceps on day 1, back/biceps on day 2, and legs on day 3. I did 8 sets/muscle group. I made excellent gains in strength during this time. It seemed that having four days off in a row really made me recover well and I felt very fresh and energized in the gym. However my mass gains seemed minimal during this time.
In the past two months I was once again forced to change my workout routine because of my work schedule. This time I was able to workout everyday. My current workout routine is Monday-Wednesday-Friday hit chest/shoulders/triceps, Tuesday-Thursday-Saturday hit back/biceps, and Sunday hit legs. I only do 3 sets/muscle group and perform a different exercise each time for that muscle. I have made excellent gains in mass during this time. It seems that I have a continuous pump from being in the gym everyday. However my strength gains have been minimal. I do not feel as strong in the gym and my energy level seems low due to lack of physical/mental rest from the gym. But again, my size is the best it has ever been.
Throughout this entire process I have maintained a 4500 calorie diet with 400 grams of protein and 400 grams of carbs. Supplement use has been consistent during this time (mainly using just test and deca).
Any thoughts or opinions on what routine seems the best? Anyone using similar routines with great results?
In the past year I was forced to change my workout routine because of my work schedule. I had to work four straight 16 hour night shifts. On my three days off I would workout chest/shoulders/triceps on day 1, back/biceps on day 2, and legs on day 3. I did 8 sets/muscle group. I made excellent gains in strength during this time. It seemed that having four days off in a row really made me recover well and I felt very fresh and energized in the gym. However my mass gains seemed minimal during this time.
In the past two months I was once again forced to change my workout routine because of my work schedule. This time I was able to workout everyday. My current workout routine is Monday-Wednesday-Friday hit chest/shoulders/triceps, Tuesday-Thursday-Saturday hit back/biceps, and Sunday hit legs. I only do 3 sets/muscle group and perform a different exercise each time for that muscle. I have made excellent gains in mass during this time. It seems that I have a continuous pump from being in the gym everyday. However my strength gains have been minimal. I do not feel as strong in the gym and my energy level seems low due to lack of physical/mental rest from the gym. But again, my size is the best it has ever been.
Throughout this entire process I have maintained a 4500 calorie diet with 400 grams of protein and 400 grams of carbs. Supplement use has been consistent during this time (mainly using just test and deca).
Any thoughts or opinions on what routine seems the best? Anyone using similar routines with great results?
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