5 days a week

westside24 · 06-Dec-07, 07:21 PM

Does anyone train 5 days a week?
mon- quads calves
tue- chest back
wed- shoulder abs
thur- Bis Tris
fri- Hams Traps
sat - off or make up day
sun - Definately off

**Doc2029** · 06-Dec-07, 08:05 PM

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I train 5 days a week but I do 3 day of lifting full body workouts two days of straight cardio. I also do cardio on lift days as well. I do a modified 5X5 I call mine 5X3X8 five lifts, three sets max 8 reps.

**LiftGirl** · 07-Dec-07, 12:12 PM

I'm doing something sort of similar to orkydoc. 3 times a week lifting, full body, 5 exercises, then 2-3 days of just cardio with shorter cardio on the lifting days.

**maverick** · 07-Dec-07, 01:48 PM

I used to but I found that 4+ day bodybuilding splits gave me too much overlap in muscles used. I'm generally either full body or lower/upper anymore.

**Doc2029** · 07-Dec-07, 02:17 PM

Quote:

Originally Posted by LiftGirl

I'm doing something sort of similar to orkydoc. 3 times a week lifting, full body, 5 exercises, then 2-3 days of just cardio with shorter cardio on the lifting days.

I kind of nailed what you and .V. do together it is working great for me! I though you did the 5 lifts 3 sets of 8 thing.

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westside24 · 07-Dec-07, 04:06 PM

so in your guys opinion, is this just a maintenance routine, Just stay fit routine, or is this routine gonna help some one like me per say become larger assuming my diet is in order?
I just wanna Get huge! Im 6 foot started at 150 lbs. I wanna show people that it IS possible to get really large and strong! like I mean like Flex wheeler size!!! should I stick with Im doing, and experiment, or do you think one way is better than the other? anyone!!!!!!!!!?????? thanks yall

**maverick** · 07-Dec-07, 04:18 PM

Flex Wheeler is 5'9" and was around 250 in the off-season. Adjusted for your height, you'd probably have to be about 260 or so. Thats 110 pounds of muscle... 110 pounds of muscle. That's going to be a long time and you are without question going to change your workout style dozens of times between now and your goal. For someone who is looking to get big, I'm a big fan of ironaddict and doggcrapp who both say you should be making a basic workout based around HEAVY compound exercises with some accessory work and copious amounts of food. Like ridiculous amounts of food. Like NFL offensive line amounts of food. Thats where those pounds are gonna come from.

DISCLAIMER: Most won't be able to build that level of muscle, even with the juice.

westside24 · 07-Dec-07, 04:26 PM

DISCLAIMER: Most won't be able to build that level of muscle, even with the juice.[/quote]

well I dont need to be as big as him, Im just saying, I want the enormous traps on my shoulders running all the way down my back and the big shoulders arms, with the horseshoe tricep, and the big full chest, no clavical bone showing, I wanna have that 30-32-34 inch waist with 50 inch chest or bigger....... I just wanna get big...... I realize I wont be flex wheeler, but ill consider it, compound movements.........for now im gonna keep doing what im doing for the rest of the year then I will consider trying all compoun movements.... it does sound easier.

F_Mac · 07-Dec-07, 05:17 PM

There's nothing easy about compound movements.............they are a lot tougher than single joint movements. I would highly recommend a simple linear 5x5 style workout at your stage. That is ALL you will need in terms of training.

**Doc2029** · 07-Dec-07, 10:33 PM

Quote:

Originally Posted by F-Mac

There's nothing easy about compound movements.............they are a lot tougher than single joint movements. I would highly recommend a simple linear 5x5 style workout at your stage. That is ALL you will need in terms of training.

I agree with F-Mac here. 5 compound lifts will kick your butt! I am usually dead after I lift. It feels good, but there is no doubt I worked my butt off in the gym after I lift.

---------------- Listening to: AC-DC - Kicked In The Teeth via FoxyTunes

07-Dec-07, 11:12 PM

Quote:

Originally Posted by westside24

I just wanna Get huge! Im 6 foot started at 150 lbs. I wanna show people that it IS possible to get really large and strong!

Have you ever thought of what you would do once you got there? Keep it, go for more, and/or go back to where you came from?

I ask a serious question because I think of myself and the various fitness achievements I have wanted for myself and achieved. Today I was talking with a friend of mine and told him how I was more chiseled back in February than I am now. He asked me what did that chisel do for me. It was a good question and I replied that it didn't do much other than give me a big head.

westside24 · 09-Dec-07, 06:49 PM

yea, but for me... Im talking I have absoultely no.......NONE, no muscle at all, half a year ago... I honestly looked like gumby... SO when I get any considerable gains, I definately will keep pushing for more, or at least maintain what I have, If I loose a little, at least I wouldnt go back to looking like gumby. another thing I dont quite get is, well Ive never seen anyone does these workouts at the gyms, and the 3 books ive read, I know compound movements are great, but I never heard of basing a whole routine on compoun movements...this is what I do , ill be more specific.
mon- 4x8legext. 6x8squats,
5x20calfraises, 3x20seatedcalfs
tue- 3x8Incline BB, 3x8Flat BB, 3x8 InclineDB, 3x12Flys
3x10LyingPullovers, 3x8 Pullups, 3x8revgrip LatPulldown, 3x8 Cable Rows
wed-warmup shoulders, 3x8military press, 3x10reverse flys, 3x10 lateral cables, 3x8 front raises
3x8Dips, 4x8lying tricep ext. 4x8 tricep cable pulldown
thur-3x8Leg Curls, 5x10Deadlifts, 3x8bb shrugs, 3x8dbshrugs, 3x8lower backext. with wieghts

fri- 10 minute fast-slow alternating on tread. 3x8 Preachers, 3x8 BBcurls, 3x8 Hammer Curls
3x25wrist curls, 3 supersets(i think thats what theyre called) 15hanging leg lifts, 15 ablounge wana
be machine, 30 crunchs then rest. I do 3 sets of that, then I do3x15 situps, on the seat you do
the medicine balls on.

I dont usually miss any days, unless im at work 10hrs. + and then I make up on saturday. I know im making this difficult.... everyone tells me this. my buddy at work tells me consistency. I love that word, but I just want someone to tell me, "damn that routine sucks" or " that is not so bad of a routine"

**maverick** · 09-Dec-07, 08:52 PM

What 3 books have you read?! "Flex" Oct, Nov, and Dec '07?

F_Mac · 09-Dec-07, 09:16 PM

That routine sucks.

Like Mav said, looks like it came directly out of Flex. I'll echo what I said above about the 5x5. It'd been proven to work for pretty much anyone who tries it.

Here's a link. Stay away from the dual factor advanced 5x5, you don't need it at your stage.

Bill Starr 5x5 - Madcow Intermediate or Linear Version

westside24 · 10-Dec-07, 08:00 PM

Quote:

Originally Posted by maverick

What 3 books have you read?! "Flex" Oct, Nov, and Dec '07?

haha no, I dont read them crap magazines. well they might not be crap I dunno, but anyways ive got pretty much the same idea on plans from carlon colker's "extreme muscle enhancement", I mean not exactly, they show you several ways you can split your routine up, whether it be 3days on 1 day off, 4days on 1 day off, 3on1off2on1off, 2on1off2on2off, all kinds of ideas, I was doin 4 days, but I wanted to do a little more when I felt like i was not gaining anymore, so I spread it out thru 5 days and added a little more to it all.??? Plus I know you shouldnt just do what every one does, but thats what all the clowns at the gym do, thats what everyone at my work does...... I just got to remember, consistency to see results.