Monday Bench 160X5 170X5 180X5 190X5 200X5 Squat Warm 165X3 Warm 185X3 250X5X5 Row Warm 105X3 Warm 115X3 155X5X5 Incline Dumbbell Press 60X10X3 Flat Dumbbell Press 55X10X1 60X10X1 65X10X1 Wednesday Military Press Warm 55X3 Warm 75X5 120X4X5 Dead Lifts Warm 165X3 Warm 185X3 245X5X5 Squats Warm 165X3 Warm 185X3 225X5X5 Pull Ups Body Weight-> X5X5 Incline Bench 155X5X3 Friday Bench Warm 145X3 Warm 155X3 190X5X5 Squat 225X5 235X5 245X5 245X5 245X5 Row 130X5 140X5 150X5 150X5 155X5 Incline Dumbbell Press 60X10X3 Flat Dumbbell Press 60X10X1 60X10X1 65X10X1 This is my current 3 day split. It's the Bill Starr 5X5 with a few exercises added in. I feel like I can do more than I do now (on the off days), so I'm looking for advice and input on my Tuesday, Thursday and Sat routine. I'm going to try working out 6 days a week to see if I can actually do it. I understand over training could occur and that I need proper rest... This is just an experiment. So without further ado... I'd like to add the following exercises to my "new" 3 day split (Tuesday, Thursday, Saturday) How would you organize these exercises into 3 days? Push press Power clean Front squat Weighted dip Chin ups Overhead squat Dumbbell Rows Seated Row I realize that I have many different squat exercises listed, so I'm willing to take some out of my current routine. If you feel the need to flame, do so, but please give me an explanation so I don't just write off your flame. Overall what do you think of this idea? Thanks
What so you want to do weight lifting 6 days a week now? Theres no way its possible if youre going heavy on your compounds. You could do a bodybuilding/isolation type routine with 6 days of lifting but if you want to do Squats, Power Cleans, Deadlifts, Pressing etc - You will probably die, Im not joking. Why do you want to train so much anyway? Its not going to help you make better gains.
I just feel like I can do more now. I mean I'm tired at the end of my regular workouts, but the next day I'm mostly fine. I just feel like I'm able to do much more work than I'm doing now. Maybe only do 1 or 2 extra exercises on the off days? I basically just want to see if I can actually do it without killing myself. If I find it to be too stressful on my body then I'll immediately stop. Thank you for your words.
When I'm training hard I train 6-7 days a week. Four days like normal heavy bench, squat, dead, assistance/BB type pressing workout. The other 2-3 days are grip, abs, extra upper back or posterior chain stuff, curls, neck shit, whatever. Just ease into it, and go by feel. If you're back isn't sore from deadlifting and you're a couple days out from squatting, hit some GHR, shrugs, DB rows, hypers, whatever you want really. Shit, I've trained up to 14 times a week, they just can't all be ball busters and you have to ease into it.
How long have you been lifting? You really need a day in between to let the muscles recover and attack the Squats hard. If you really enjoy going to the gym you could do some cardio, extra core training or mobility work. But I wouldnt recommend lifting heavy 6 days a week.
Follow with the general consensus, if you want to use your free days than either do cardio or if anything weights wise keep it non high intensity as your core days (mwf) are going to tire out the muscles you'll be using to do any of the above mentioned lifts. Best advice would be to throw in some cardio and core work on your off days which a stronger core leads to stronger lifts. Good luck.
I agree with Carnal. I have been able to do a lot more than what is "recommended". However, I let my body dictate when I have a day off for the most part. I have Mondays scheduled as a day off, but often I end up taking a different day off if I feel really sore and re-arrange my schedule using Monday as a workout day. Just listen to your body and decide from there. If you are able to do more and still make gains, more power to you. If you quit making gains when you do more, I'd stop. If you get the symptoms of overtraining, I'd stop. I am a believer that diet and sleep play a very large part in recovery. This is why I believe recovery is different for everyone, therefore a lifting schedule can differ for everyone. If someone doesn't eat well and sleeps only 6 hours a night, why should someone who eats well and sleeps well have the same lifting schedule?
Monday Bench 160X5 170X5 180X5 190X5 200X5 Squat Warm 165X3 Warm 185X3 250X5X5 Row Warm 105X3 Warm 115X3 155X5X5 Incline Dumbbell Press 60X10X3 Flat Dumbbell Press 55X10X1 60X10X1 65X10X1 Tuesday Military Press Warm 55X3 Warm 75X5 120X4X5 Dead Lifts Warm 165X3 Warm 185X3 245X5X5 Squats Warm 165X3 Warm 185X3 225X5X5 Pull Ups Body Weight-> X5X5 Incline Bench 155X5X3 Wednesday Bench Warm 145X3 Warm 155X3 190X5X5 Squat 225X5 235X5 245X5 245X5 245X5 Row 130X5 140X5 150X5 150X5 155X5 Incline Dumbbell Press 60X10X3 Flat Dumbbell Press 60X10X1 60X10X1 65X10X1 Thursday Bench 160X5 170X5 180X5 190X5 200X5 Squat Warm 165X3 Warm 185X3 250X5X5 Row Warm 105X3 Warm 115X3 155X5X5 Incline Dumbbell Press 60X10X3 Flat Dumbbell Press 55X10X1 60X10X1 65X10X1 Friday Military Press Warm 55X3 Warm 75X5 120X4X5 Dead Lifts Warm 165X3 Warm 185X3 245X5X5 Squats Warm 165X3 Warm 185X3 225X5X5 Pull Ups Body Weight-> X5X5 Incline Bench 155X5X3 Saturday Bench Warm 145X3 Warm 155X3 190X5X5 Squat 225X5 235X5 245X5 245X5 245X5 Row 130X5 140X5 150X5 150X5 155X5 Incline Dumbbell Press 60X10X3 Flat Dumbbell Press 60X10X1 60X10X1 65X10X1 Sunday Swim 2.4 Miles Bike 112 Miles Running 26.2 miles.
LMAO! I think you could probably do abit more there Cuttlefish - afterall if youre sleeping and eating right you can train 8 hours a day.
Unless you are Brian Siders, jumping right into that is going to be rough. I would start by adding one day and doing GPP/abs/and grip work on the others. You need to acclimate your body to the volume or you are going to burn out quick.
i used to lift 5 days a week of lifting but had to adjust it to 3 days a week when the weights started getting real heavy, otherwise i would have to sleep 10 hours a day just to recover i would do cardio on tues/thurs/sat but to each his own, just dont hurt yourself, which is a def possibility if u dont give yourself time to recover
Doing extra exercies will not necessarily speed up th rate of progress. It would be better that you spend your energy on other productive things
