How many days a week are you in the gym

AAS wrote: Interesting reading all the different responses. Why do most of you guys hit chest on monday, is it like some unwritten gym law you have to hit chest on monday. How long do guys like to workout each gym session?

Well for me I'm focusing on bringing up my chest and delts. When I'm doing specialization training I usually do that body part twice a week on a Monday and a Friday. I find at my gym almost nobody does chest on a monday! Its all behind the neck lat pulldowns. Weird...

EDIT: I work out for 45 minutes tops.

Cheese wrote:

AAS wrote: Interesting reading all the different responses. Why do most of you guys hit chest on monday, is it like some unwritten gym law you have to hit chest on monday. How long do guys like to workout each gym session?

Well for me I'm focusing on bringing up my chest and delts. When I'm doing specialization training I usually do that body part twice a week on a Monday and a Friday. I find at my gym almost nobody does chest on a monday! Its all behind the neck lat pulldowns. Weird...

EDIT: I work out for 45 minutes tops.

Wow you to go to weird gym, monday is like national chest day, bunch of guys picking a weight way to heavy for them then going down like a cm for 2 reps then thinking their the biggest oek in the gym, flipping hilarious

Mon- chest and triceps
Tue- back and biceps
Wed- off
Thurs- quads and hams
Fri- delts and triceps
Sat and Sunday off

Sometimes have to move back to wednesday and legs to saturday if my PC hasn't recovered from the thursday or tuesday workout. Usually takes me 1hr 15min to finish two bodyparts in one session and now that I'm hitting the treadmill for cardio I can be in the gym for just over 2 hours

Deadgoat wrote: Mon- chest and triceps
Tue- back and biceps
Wed- off
Thurs- quads and hams
Fri- delts and triceps

Sometimes have to move back to wednesday and legs to saturday if my PC hasn't recovered from the friday or saturday workout. Usually takes me 1hr 15min to finish two bodyparts in one session and now that I'm hitting the treadmill for cardio I can be in the gym for just over 2 hours

Too long for a natty bro, your going to lose muscle mass... Just my 2c.

Do cardio in the mornings and keep the weights under an hour while not on cycle.

Lmao haven't lost any so far, hard to lose muscle doing low intensity cardio with BCAA's and a good diet...

Not a believer at all in this "you can't be in the gym for longer than x minutes", it all depends on what training principles you adopt, rest intervals and how many body parts train.

1 hour 15 across two muscle groups, using 3-4 minute rest intervals followed by 45 minutes cardio is "too much"? Only on this site :lol:

Deadgoat wrote: Lmao haven't lost any so far, hard to lose muscle doing low intensity cardio with BCAA's and a good diet...

Not a believer at all in this "you can't be in the gym for longer than x minutes", it all depends on what training principles you adopt, rest intervals and how many body parts train.

1 hour 15 across two muscle groups, using 3-4 minute rest intervals followed by 45 minutes cardio is "too much"? Only on this site :lol:

He just wants you to train less cause he knows you catching up to him

Lol yeah I just need a short 20 week cycle of 2g test, 1.4g equi and 600mg tren to overhaul him. No problemo

Why not do 2 sessions bro,spike the metabolism twice. Do hiit cardio 3x a week in the am,and then 45mins the other 4x a wEek.

Thank you dj. Lol DG, the under 21 title is between you and von D, and so far he's ahead lol.

Why do you rest that long? 1min 30 seconds is more than enough.

Thank you dj. Lol DG, the under 21 title is between you and von D, and so far he's ahead lol.

Why do you rest that long? 1min 30 seconds is more than enough.

I try to do something like that with soccer, rugby and sprint training a few times a week in the evenings, only problem is it affects my recovery for legs and throws my whole split off-centre. Do you recommend HIIT cardio for your natural clients on a cut? Remember you mentioning HIIT and gluconeogenesis resulting

DJ wrote: Why not do 2 sessions bro,spike the metabolism twice. Do hiit cardio 3x a week in the am,and then 45mins the other 4x a wEek.

I did 20min post weight training low intensity cardio 3 x week and the other days 3 x 45min sessions in the am on a empty stomach with some BCAA and it worked great

@Jakes lol not for long will be hopping on some muti in a couple of weeks and I'll regain the lead

I fuse max-ot and Yates-inspired HIT in my workouts. I start with 2-3 sets of my main compound for 2-5 reps to target the high-threshold muscle fibres, strengthen CNS and to get bloody strong :lol: I take as much time as possible for these sets as it takes your body about 3 minutes to recuperate lost ATP and I like to have caught my breath before I start a heavy set.

The rest of the workout is "pump" orientated with higher reps and shorter rest intervals but still retaining an emphasis on strength

I do suggest HIIT cardio with natural clients,only 3x a week on off days from weight training,the rest is moderate intensity,if you over do cardio then u can be going catabolic,but 20-25mins 3x a week of interval training and with the diet right it will be gine$

I have a question relating to this one:

How many weeks do you guys follow your training split before you take a "week" break. On this break do you guys not gym for a week or just dont go as heavy with the weights?

I usually train 8 weeks and rest 1 when i dont train at all.

Etwa wrote:

SNOK1986 wrote: Mon - Chest and triceps (foam rolling and stretching)
Tues - legs incl calves (foam rolling and stretching)
Wed - (foam rolling and stretching)
Thurs - Shoulders and calves (foam rolling and stretching)
Friday - Back and bies (foam rolling and stretching)
Sat - (foam rolling and stretching)
Sun - (foam rolling and stretching)

I also do my foam rolling and stretching at home after gym with the missus, about every day also... :woohoo:

It is the way forward!

5 days a week, 2 off..

Chest
Legs incl calves
Back
Shoulders abs
Bi & tris with calves

ABC01 wrote: I have a question relating to this one:

How many weeks do you guys follow your training split before you take a "week" break. On this break do you guys not gym for a week or just dont go as heavy with the weights?

I don't take planned time off from gym. I usually just blast through until I run out of gas and then take time off from there. Sometimes I'll walk into gym and start warming up and I'll feel that I'm not recovered so I'll pack up and walk straight back out or train a body part that is recovered. Time off came be great though, I just think it needs to happen when you feel you need it and not after a set time frame.

I like taking a break every 8 weeks, that's usually enough time to see results from a new routine or split. After the break I reassess and see what needs to be prioritised and change my routine and split accordingly

Deadgoat wrote: I like taking a break every 8 weeks, that's usually enough time to see results from a new routine or split. After the break I reassess and see what needs to be prioritised and change my routine and split accordingly

thats a good idea, i think im goint to try that...

I also take a week off and 8 weeks. Some times are do cardio only during my week off?


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I usually train 8 weeks, then take a week off to do some boxing and cardio, just to keep fit.

Wouldn't take the week off while on a cycle hey?

on a cycle is fine, if you are resting you are recovering, u will probably come back stronger.