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Gym question
United Kingdom DelusionalThomas 
Lets say my routine is following: Week1; Day1 chest/biceps Day2 back/triceps Day3 off Day4 legs Day5 shoulders/traps Day6 off Day7 chest/biceps again Week2; Day1 back/triceps Day2 off Day3 legs Day4 shoulders/traps Day5 off Day6 chest/biceps Day7 back/triceps again Week3; Day1 off Day2 legs Day3 shoulders/traps Day4 off Day5 chest/biceps Day6 back/triceps Day7 off Is this routine ok or should i stick with exact 4days in 3 days off routine every week? Helppp pls
2018-03-17 15:15
2018-03-17 15:16
2018-03-17 15:16
You should dump this training and do Starting Strength or do mighty Calisthenics if you have the balls
2018-03-17 15:17
Calisthenics if fucking boring lmao, did it for 2days enough bb
2018-03-17 15:20
What about Powerlifting? Do Starting Strength for a couple of months then switch to Texas Method
2018-03-17 15:21
Spain Ayrr 
Calisthenics for life <3
2018-03-17 16:28
+1 best shit ever. I've done powerlifting for a couple of years and thought I was a stronk mf... when I jumped into calisthenics, that shit humbled me up lol
2018-03-17 16:56
The only thing I would recommend with calisthenics/bodyweight are a few varying weight kettlebells. Things are super versatile for most muscle groups.
2018-03-18 00:50
Lithuania Sedge 
chest back shoulders chest back every week. make sure you skip legs and cardio.
2018-03-17 15:17
Brazil NubBaiter 
but dont forget to train ur neck muscles
2018-03-17 15:59
That's actually my workout lmao E: fuck legs you can't see them when they are underwater
2018-03-17 20:41
Lithuania Sedge 
same ere same ere bruv, major muscles twice a week. Who cares about anything else.
2018-03-17 20:42
Germany muro 
You should train every muscle group twice a week. That would be the optimum
2018-03-17 15:18
Well im doing 4 day split, but i feel like 3 days off is too much
2018-03-17 15:19
Germany muro 
day 1 : Chest, Triceps, Shoulders day 2 : Back, Biceps, maybe forearms or smth like that day 3 : legs day 4 : (day 1) day 5 : (day 2) day 6 : (day 3) day 7: off of course you can switch around a little bit for example do lower back on your leg day and make something else on day 2 then :) and btw Calisthenics is not boring, it builds real strength :D
2018-03-17 15:28
It makes more sense. :D
2018-03-17 20:34
My routine Monday - 2 beers Tuesday - 0 Wednesday - 8 beers Thursday - 1 beer Friday - 12 beers Weekend - FREE
2018-03-17 15:18
Real MVP right there
2018-03-17 20:42
Romania unknown27 
damn son, i feel u
2018-03-17 21:54
fer | 
Brazil raoGOD 
you make something simple so complex. Just lift weights and burn more calories than you consume. simple
2018-03-17 15:19
how am i making it complex lmao, simply asking if that routine is ok and if not then why? And in my case i need to consume more calories than i burn
2018-03-17 15:21
fer | 
Brazil raoGOD 
youre not making it consistent tho. *1 day off a week- good *you only add 1 muscle group per day. Why do that when you can work out multiple times a day and multiple muscle groups a day. (ik chest and biceps arent the same, but lets be honest, most work outs that work the chest and biceps can be considered pretty similar. *day 1 of week 1 doesnt look like day1 of week2. It can get pretty confusing, specially when youre not working out more than 1 muscle group per day. You are technically wasting time, when you can get ''bigger'' faster. I aint no gym expert and i dont know what youre going for. But in MY eyes, i woulnt use that plan.
2018-03-17 15:26
If id allow myself 1 extra day off every week, thatd would make my routine consistent, as it was before 4day split for mass; Day1 chest/biceps Day2 back/biceps Day3 off Day4 legs Day5 shoulders/traps Day6 off Day7 off But my concern is that id like to stick to my plan, but i feel 3 days off is too much
2018-03-17 15:38
fer | 
Brazil raoGOD 
Depending on how ''experienced/used-to'' you are, you should only 1 day off. in a week. Personally the day after I do biceps it really fkin hurts, so maybe do triceps instead, or maybe you ain such a pussy like me so go for it. But you should definitely not take 3days break. Also, do some cardio too, no point on you being able to lift 200kg but not being able to run a mile. at least 30mins a week is good. Also what about abs? You dont do that?
2018-03-17 16:06
Ive been working out for a year and can perform pretty much every exercise without trouble, including squat/deadlift, also you can check #44 to understand my point a bit better.. i do abs as well, usually twice a week, but whenever i feel like it
2018-03-17 16:20
Europe potatomato 
Just do it all in one day then take 6 days off.
2018-03-17 15:20
Lithuania Paulius_CS 
Genetics tier?
2018-03-17 15:20
Elaborate pls
2018-03-17 15:21
Monday-chest tuesday-0 Wednesday-Arms Thursday-Legs Friday-Back Weekend-0
2018-03-17 15:21
Sweden wyv0 
Push pull legs, is the most effective routine because Shoulders, Chest, Triceps all are being worked primary or secondary on push days Biceps and back on pull days Legs on leg Day. This means that muscles effectively have more time to rest even when you train, and you can also train more days within a week.
2018-03-17 15:25
I am not looking to change my plan btw, its a simple 4 day split, but as you can see im having 2 days off every week instead of 3, therefore i wanna know if i should rest for 3 days or 2 is enough?
2018-03-17 15:27
Norway FaZe_s1mple 
Train legs and shoulders/traps together and have 2 off days a week
2018-03-17 15:29
I do all muscles in the same week and do the same every week, it provides steady muscle and size growth: Monday: Deadlift (Strongest lift)/ Lats/ Sides Tuesday:Chest / Triceps Wednesday: Back/ Shoulders/ Biceps Thursday; Big Leg day Friday: Chest/ Core If you want more info on nutrition, exercises and numbers let me know
2018-03-17 15:30
United States hhkb 
if youre a beginner just do starting strength with GOMAD
2018-03-17 15:31
Switch to full body work outs and stop wasting time bro. You can hit all muscles 3 or even 4 times a week! Just workout one day and rest the next day. Later on if you are really committed you can train everyday and only rest in the weekend for example.
2018-03-17 15:34
Full body workout is rubbish imo
2018-03-17 15:39
Why ? Almost everybody recommend this when you just start. Even later on it's still best because you simply hit more muscle groups each week meaning it's more effective. Edit: You just need to invest time in learning squats and deadlifts. Squats, deadlifts push ups and pull ups are the absolute best exercises who address the most different muscles in one exercise. Also training biceps is not needed; you can invest that time in much better options since your biceps will grow anyway.
2018-03-17 16:03
Ive been working out for a year now.. maybe i aint the best in explaining lol, basically check #26, thats my routine at the very moment and because im happy with results, id like to stick with it, but its just that with that routine im resting 3 days a week, but ideal would be 2 days rest, so thats why i came up with the original post, even tho it may seem that 1 week im working on my chest twice and the next week im working on my back twice, which makes it look inconsistent, but in the long run it should be okay tho cuz no matter what day it is my routine is always the same: working out 2 days in a row(chest/biceps, back/triceps), 1 day off, 2 days in a row (legs, shoulders/traps), 1 day off and repeat.. does that make sense?
2018-03-17 16:13
You do know you need to change routine about every 8 weeks to maintain maximum effectiveness? Also every 8th week I do a deload week. Meaning I don't work out to rest my muscles.
2018-03-17 20:30
Yeah, but that wasnt my point..
2018-03-17 20:41
I get what you're trying to say but trust me. Try full body work out for a month and you'll agree. Same or better results in less time working out.
2018-03-17 20:47
So 5 days a week full body?
2018-03-17 21:02
I'd start with Day on Day off. i did Mo-Wednesday-Fri full work out for about 60 - 90 minutes. Weekend off. After a while I did every weekday and nothing in the weekends. Got pretty ripped in a few months and dropped 15 kg without running a single meter.
2018-03-17 21:09
Well my aim is to be working out 5 days a week as im already doing 4 days now and last thing i want is to lose weight, cuz im only 70kg and 177cm
2018-03-17 21:23
If your goal is to get ripped you'll wanna lose fat. You can gain weight and lose fat at the same time. Get MyFitnessPall app for phone. Calculate your daily needed calorie intake. Eat clean and scan your food with the app. Eat 500 kcal each day more than what you need and you'll gain clean weight and lose fat. Eazy peazy, that app does everything for you.
2018-03-17 22:29
its the best to see fast progress, thats for sure. first months of the gym only full body and then u can switch it up or keep it as u wish.
2018-03-17 17:02
As i said ive been working out for a year now and i also started with full body
2018-03-17 17:30
Czech Republic Wer_ 
Day 1 - 20 x pushups, 20 x pullups, 20 x situps ??? Profit
2018-03-17 15:37
What are your goals? I'd recommend trying to hit each muscle group twice per 7 days. How many days do you want to train? PPL split might help simplify your routine a little. Your routine doesn't look bad, it just depends on what you want and what works for you. Some people like a strict schedule on certain days of the week, others just have a rolling program, some people just work whatever muscle group they feel like on the day.
2018-03-17 15:42
Main goal is to put weight on, ive been back in the gym only for a month and been following the program mentioned in #26, and im happy with the results so far, so now basically id like to squeeze in 1 extra day of working out
2018-03-17 15:51
Poland FitPolak 
Bad frequency. You need to train muscle at least 2 times a week, If you want good progress. What I could recommend is to train Full Body Workout 3 times a week or Upper/Lower split FBW example: Training A Squats 5x5 Bench Press 5x5 Row 5x5 Lateral Raises 3x8 Biceps 3x8 Triceps 3x8 Abs exercise 3x8 Calves Exercise 3x8 Training B Conventional Deadlift 5x5 Overhead Press 5x5 Pullups (weighted or BW) 5x5 Close Grip Bench Press 3x8 Biceps 3x8 Triceps 3x8 Plank x3 Calves 3x8 1st week ABA, 2nd week BAB and so on
2018-03-17 15:44
if you can go to gym every day then go to gym every day. push/pull/legs/push/pull/legs/rest for example.
2018-03-17 15:44
Other xrist 
chest and triceps + back and biceps is better
2018-03-17 15:47
Canada gritabit 
Maybe a bit of core work and you're good to go. GLHF m8
2018-03-17 15:59
Poland AricOG 
If you just start to do Gym the best workout to do is FBW(Full Body workout) 3-4 times a week.
2018-03-17 15:59
Malaysia byaIi 
dont do it gym is waste of your time
2018-03-17 16:05
legs 4Head
2018-03-17 16:06
Lithuania Sedge 
chest/triceps back shoulders/biceps chest back/deadlift comeon man i wasnt joking, this is the simplest and most effective pattern
2018-03-17 16:06
in your "days off" you should run atleast 5-7 km imo, thats good for ur metabolism
2018-03-17 16:08
Poland Spectra_CS 
cardio = waste of time
2018-03-17 16:24
thats why ur fat
2018-03-17 21:03
Poland Spectra_CS 
no u but srsly just taking care of caloric intake & strenght training is gut enough u can boost metabolism by what u do outside gym
2018-03-18 15:33
idk my opinion may be biase because i was running for competitions since i was 6yo
2018-03-18 20:05
Poland Spectra_CS 
eat small meals frequently during day & get some sleep cardio isn't necessary to lose fat definitely not great to build muscle depends on ur goal
2018-03-18 20:15
im thin and i have 5.6% fat xD
2018-03-18 20:56
but also i can run fast
2018-03-18 20:56
Poland Spectra_CS 
ye runners have low fat but low muscle as well xd i had skinny skeleton kids at high school and they be like: "look at ma 6 pek im stronger than u" xDDDDD
2018-03-18 21:00
2018-03-18 21:01
90% of hltv users are skinny or obese, dont waste ur time
2018-03-17 16:09
Poland Spectra_CS 
Where's the core training?
2018-03-17 16:24
Monday chest triceps Tuesday -Back biceps Wed - Legs shoulders Thursday - Monday Friday = Tuesday Saturday = wed Sunday off
2018-03-17 16:27
Id like that alot, but as im a chef, meaning i work alot, im afraid its a bit difficult
2018-03-17 16:33
oh sorry m8.. You can skip double legs and chest and take those days off.
2018-03-17 16:35
Fuck legs lol i havnt done legs in over a year
2018-03-17 16:27
thats sad
2018-03-17 16:46
u preparing for AC ? or Mr. O ? If answer is - NO, then chill, and do some typical split Mon - back/tris Wedn - chest/bis friday - legs/shoulders put in some post workout, eat like a best, grow like a beast, dont make it complicated, no point. If u begineer, then obviously fbw.
2018-03-17 17:33
No am not, im doing a typical split already now tho? I'd just like to workout a bit more as i enjoy it alot
2018-03-17 17:37
Then jsut concentrate on your weakest parts, and do double workout in a week for this 1/2 parts. Imo thats the best way. More not always mean better, if we talking about gym.
2018-03-17 17:43
Lol my whole body is "weak", im skinny af imo
2018-03-17 17:45
Italy marxie 
for fastest results i would do day 1: push (chest triceps and front/middle shoulders) day 2: pull (back biceps) day 3: legs and a hard core routine (i would suggest to do some core exercices every day but not with as much volume as the dedicated core session) repeat this 2 times a week and take 1 day off but use it to stretch and do some foam rolling. also i would mix bodyweight with weights. you can do all the pulling with machines that you want but if you cant do 10 pull ups u are kind of a pussy to me.
2018-03-17 17:44
I might consider that and i kinda hate bodyweight exercises, i started with 4-5 pull ups > 28 was my best i think and now havent done a single pull up for months
2018-03-17 17:48
Italy marxie 
yeah its kinda hard to develop the bodyweight movements but exercices like handstand push ups and one arm pull ups are like the ultimate form of streght, but to be complete having a good squat, deadlift and bench press is kind of a must
2018-03-17 17:50
I tried chalistenics as well, even tho i even managed to complete 1 muscle up with a proper form, im just not feeling it you know.. E/ but i love deadlift and squat
2018-03-17 17:58
Sweden flippig 
what about core and ab training?
2018-03-17 17:48
You don't need that pussy shit if you do heavy compounds.
2018-03-17 21:16
Sweden flippig 
you don't need? nice bait
2018-03-17 23:19
what's you goal? if it is mass gainz, you should work legs twice a week and eat tons of protein (diet is easily 50%). why train leg twice a week? it is the strongest/biggest muscles on your body, training it more makes your body produce more testosterone/gh, which improves your body overall.
2018-03-17 17:48
Thats interesting thank you, even tho i dislike legs the most i just might try that as my goal is indeed to gain mass and this way id be working out exactly 5 days a week, which im aiming for
2018-03-17 18:30
yeah google about it, way faster progress, train like a beast, eat like 2 beasts
2018-03-18 06:06
Don't know if that is true but i d8n't train legs and i made good progress anyway
2018-03-17 20:51
if you ask such a dumb question that you are literally a beginner, right? just do a full-body workout
2018-03-17 18:00
Xyp9x | 
Portugal CRMN1 
He does a full-body workout throughout the week. He cannot do a full-body workout on a daily basis. Besides being impossible, it's also bad. Beginner or not gladly he's aware of this.
2018-03-17 21:07
dont forget to rotate the exercises around 2-3 weeks if you do the same shit all the time ist no bueno
2018-03-17 18:35
United Kingdom INGEMARSSON_ 
2018-03-17 21:00
Portugal Leg_Day 
i always do -chest/tric -back/bic -legs -shoulders -and upper body(-shoulders) i only change the way i training(6 weeks and i change the routine ) -bulk 12 10 8 6 or 6 8 10 12 -cut 4*12
2018-03-17 20:56
Portugal Leg_Day 
i forget to mention that i always try to do it from monday to friday i like to rest 2 days,you can do 5 days in a row if you put the right muscles groups in the right day.
2018-03-17 20:59
Why are you doing a brosplit if you don't juice?
2018-03-17 21:05
Portugal Leg_Day 
2018-03-17 23:19
On the 5th upper body except shoulders?
2018-03-17 22:00
Portugal Leg_Day 
yup man 2 exercises for chest,back,bic,tric and to finish 1 ex for forearm and abs.
2018-03-17 23:20
To be honest, that idea i like the most at the very moment, but ive seen some guys saying that i should avoid training back and biceps back to back, so chest/triceps shoulders legs back/biceps upper body is just as fine am i right?
2018-03-18 01:20
Portugal Leg_Day 
the reason why i do back/biceps its because when you train your back you are unconsciously training bicep thats why i train bicep because its already "warmup". i do 5 ex for my back and 2 for my biceps.
2018-03-18 03:13
NEVER train back/biceps or chest/triceps on back to back days. When you do bench press for chest, or pullups for back for example, your triceps and biceps do 50% of the work respectively. That alone makes this program not good, since those muscles won't have enough time to recover.
2018-03-17 21:04
Xyp9x | 
Portugal CRMN1 
I really don't understand why your week 2 is different from your week 1. Gym routines are usually done weekly. There's space for error and it's less methodical, it's important to be consistent and methodical. Not bad what you've got there in my eyes, but I would stick to the same weekly plan. Keep up anyway! EDIT: Also, chest and tricep workouts are sort of related, same applies to bicep and back, depending on the machine you use, so try to make these 2 combos in the same day, avoid doing them back-to-back so your muscles have a decent rest.
2018-03-17 21:08
Basically if you look at #26 thats the program im following, but usually on the 7th when im supposed to be off, ill want to go gym anyway and then i'll just start my program a day early if you know what i mean and thats why ive got different days for each muscle group every week Hope you understand lol
2018-03-17 21:59
push pull legs/ upper lower 4 life <3
2018-03-17 21:27
2018-03-17 21:57
What about glutes training?
2018-03-17 22:01
I do: Monday - Fullbody without legs Wednesday - Fullbody Friday - Fullbody without legs Saturday - Full body
2018-03-17 22:14
Should do 3 day split and the off days some cardio/ calisthenics, unless you are trying to get ultra buff. for me getting fit is more important than getting buff so calistenics is actually great.
2018-03-17 22:17
Calistenics full body woukout or muscle groups?
2018-03-18 00:13
at the moment im doing muscle groups in the gym with weights, but when I get stronger again I will get more motivation to do calistenics instead because it's the way of muscle gain that actually makes your life practical rather than just getting muscles for the looks. Some cardio is always nice too
2018-03-18 00:16
Im doing at home simple exercices, soon i will start to run too, im doing everyday a fullbody workout only to get a good shape and postute, nothing too hard.
2018-03-18 00:24
hold up ur going like 5 times a week to the gym and u still combine muscle groups? Why not have a day for chest then day for back then leg day then combine biceps and abs and like triceps and shoulders
2018-03-17 23:59
Because that only works if you use steroids, you have to hit each muscle group twice a week. Push (Chest, Shoulder, Triceps) Pull (Back, rear deltoid, biceps) Legs Pause Push Pull Legs
2018-03-18 11:09
Shouldnt train triceps after Chest and vice versa, shouldn't train back after biceps and vice versa. Train as often as you like, if your body feels good then enjoy the burn. 3 days minimum is what I always say.
2018-03-18 00:04
vanity | 
United Kingdom camzh 
laughing at people who go to the gym while I'm eating an pizza in my bed
2018-03-18 00:29
f0rest | 
Other XPOZ3D 
your routine is the most default (basic) one and it is great for starters
2018-03-18 00:33
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