posted Fri, 06/03/2011 - 07:26
3902
5 Day Workout Routine?
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Here's a copy of what I've came up with for my exercise routine while taking dianabol. Let me know if this is sufficient. Thanks.
Curls
Leg Press
Push-Ups
Sit-Ups
Switch Curls
Calf Raises
Static Curls
Wide Fly Pull-Ups
Lunges W/Curls
Chin Ups
Sit-Ups
Curls
Leg Press
Push-Ups
Sit-Ups
Switch Curls
Calf Raises
Static Curls
Wide Fly Pull-Ups
Lunges W/Curls
Chin Ups
I'll do these on Sunday, Tuesday, Wednesday Friday & Saturday. Then I'll do cardio only on Monday & Thursday. This should give me some good gains right?
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One muscle group at a time pal,there is so many different exercise's needed to do you'd be in the gym for way to long doing any more...
Hi guys
Just looking for a bit of feedback on my routine if thats ok? I started a week ago and I am also taking var 5mg a day (not a lot i know but its causing stumach problems at the moment, once this passes I will up it to 10mg). I am also taking ECA stack prior to training for that extra boost! Got the diet in check 40/40/20 P/C/F. shake before and after training and some high GI carbs after training.
Im female age 28 bf 17% approx 60kg height 5.4. just looking to put on a bit of muscle and maintain bf maybe lose small bit bf.
So......
3 - day split - 4 exercises per body part 6-8 reps - 3 sets each
Mon - chest and bi
Tue - back and tri
Wed - Shoulder and legs
Thu - long slow cardio and abs
Fri, sat, sun same as mon, tue, wed.
Also doing 20 HIIT Treadmill each day except thu.
Any info/ideas appreciated
Thanks
Sounds to me like you have your diet spot on which is reflected in your stats.
Your routine is good too although I wouldn't train 7 days a week.
Your body needs to rest sometime in order to recover and grow properly although I realize women have different goals and size isn't one of em. If it were me using that routine, I'd do it once per week and do 2 days on one day off 2 days on weekend off and start again. You sound like someone who feels the need to workout every day though so that probably isn't going to work for you but I'd try and get at least one day of rest in without doing anything.
Oh and for those who do P90X!! Try asylum!! love it! I do these kinds of workouts between cycles!! p90x2 will be out soon!!
i do a five day routine also.. monday chest and back, tuesday arms and shoulders, wednesday legs, thursday chest and back, friday arms and shoulders... many say 5 xs a week is overdoing it but i dont know where this comes from i used to workout 3 xs a week before using steroids and be sore inbetween days, but steroids speeds up protein synthesis and if your not lifting 5 xs a week than your wasting your juice!
I think that's true. I've been figuring out a new schedule for the same purpose. I think that it would be much to his advantage to do a bit more cardio, which helps keep blood pressure down. At least 4-5 x's a week for 20-45 min.
AnonYou would benefit a lot more though if you were doing monday back, tue chest and so on. If you work out 5 days per week on a 2 day split you are overtraining imo. Try run a 14 week cycle at that pace and you will be fried mid way.
Its all about where you train too, i dont have a great gym in my area so i dont have as much exercise equipment to single each muscle group like that. there is just not enough exercises for me to do, so i compensate and my muscle revover fast enough im really sore after working out but the next day im 100% again
If you're training to the intensity required to build muscle, the muscle you trained will not have recovered by the next day. You may feel it has but what's going on underneath is that it's repairing itself. When you train to a high intensity you're tearing down the muscle fibers and basically damaging them in order for them to rebuild themselves bigger and stronger than they were before to be able to take more stress. That is how muscles grow. Look at it this way...if you graze your arm, in the next couple of days it is still red and sore and you wouldn't want to be grazing it again. After a week it will have healed itself and can now withstand another graze better cos it has healed a bit thicker and stronger.
AnonThat has nothing to do with routine mate, after beeing in gyms for years the last 4 years i train at home! If you train one group a day you can add a lot more intensity trisets supersets etc. If you are doing 3 groups in a day like you do the intensity is bound to decrease. And it is not about the recovery only, you will grow more from short intense sessions rather than long ones.
what you are saying is 100 percent unrealistic for me... name 10 to 12 exercises that is worth doing in a day workout, half of them will probably useless exercises such as push ups and such.
AnonChest: bench + incline + flies + dips
Back: pull ups/lats + bend over rows + one arm dumbell rows + Deadlifts
Thats an example for the most basic ones. Thats 16 sets of 4 different exercises in each group. Why you need 12 exercises are you doing 36 sets a day? :s
yeah if i did only 4 different exercise i would probably not gain anything, doing my current routine i gained 20 pounds in 3 weeks, i guess my muscles recover faster idk?
AnonYeah as if it is your routine that caused that weight gain if anything your routine hindered it. I workout 40-1h a day with 16 set for large groups and 12 sets for small. I gained 22 lbs and had to cut my bulker sort cause i passed my target weight, are we gonna run a dick size competition next or something? At your age you can train for hours we all been there no1 said it is the right way to go about it though. And btw after 45mins you need to load carbs else you are waisting your muscles resources. Try the 4 set routine first and then you can say if you gained. I have tried your routine and only converted fat to muscle i had 0 size gains naturally over 3 years, it took some convincing to change my mind.
i stated what my gains where in 3 weeks, on the so called worst cycle ever you were the one that just said hey i gained 22 pounds, great for you! I bet you were running a shit load of more than just dianabol. Just because i am new to steroids doesnt mean im new to lifting, ive been lifting my entire life and just about reached doubling my body wieght on the bench, a feet many would need steroids to reach. i know how my body responds to 3 day workouts and to 5 day workouts. And what is sufficient ammount of exercises for my muscles. A kid that lifts til his body tells him to stop and starts lifting again when his body tells him to start is going to be much better off than the kid that read a forum and saw that joe shmoe lifts 4 times a week so thats how im gonna do it. The steroids recover your muscles at an accellerated rate a main reason why you should use them, your body will tell you when its ready to go.
AnonAs always you blow everything out of proportion. When did i tell you that you wont gain on the dbol? You will loose it all a month after pct that is what i said.
Your body might tell you but your joints will scream at you overtraining is no good and i am not a kid bro
You seem to like to blow your own trumpet a lot so overtraining isnt your only bad habit!
I am off btw gl!
haha what? i was using an example by saying if a "kid" sorry you didnt catch that one. Also your joints are part of your body bro, fyi
Hey what's going on? it's turned into a slanging match. This forum is to share opinions and give advice. You'll find that there are differing opinions on just about every subject on bodybuilding. I'm giving you my opinion on my experiences. I used to work my muscle groups twice a week like you and spent too long in the gym. Yes I grew, everyone grows when they lift weights but when I cut it back and did one body part a day, 5 exercises per body part, 3 sets per exercise, I grew even more. That's 15 sets per body part. It works for me. You should try it before you criticize it. We're only trying to help ;)
That's what I'm gonna do - I'll try it.
i have done this before when i played football, it was the routine of the football team, never said i never tried it. it worked well if you need to give your muscles time to rest. before i wasnt on steroids now i am and i see the difference in how fast my muscles recover, and i see that they dont need extended peroid of time to rest and you can work out two or three muscle groups at a time. All i am saying is between the two working the same muscle group twice a week as apposed to once works a hell of a lot better. Your muscles will not need an entire week to recover.
Whatever works for you man, it's all good. I think we're talking at cross purposes here anyway. you've got a lot of body weight exercises in there and you say you haven't got a proper gym or equipment to do proper hardcore heavy compound exercises so the kind of training you're doing is probably okay to do in that way....but if you ever get yourself to a decent gym and train hardcore, try it my way. I'll even give you my own exercise routine and if you don't make better gains my way, I'll eat my hat.
I have to agree with this. One body part a week is enough 2x a week lifting hard is too much and not enough time to recover. Juice you are most likely holding yourself back when you could be working on other areas or spacing up your routine, and I dont want to get into the slinging match just giving my .02.
I agree Rods. Imo each muscle group needs a week to fully recover and grow before it is ready to be put through the mill again. Yes you can do more but you won't grow any quicker and you may actually diminish your gains 'cos you're training your muscle again before it has had time to heal itself and recover.
Eric090585i've considered doing that P90X program while juicing, but with more weight than a normal person would use. since that shit focuses on one section at a time....what do u think? it's a pretty intense workout...i made it through 40 days once before (without juicing)
AnonNever heard of it mate is it for weight loss and you want to modify the weight for bulking? One section at a time is the most enjoyable always lives you with hunger for more. Also once you add the small groups like traps, forearms and wrists it actually becomes a full 5 day split routine. Hope you didn't go 40 days straight btw
Not too good imho. With a 5 day workout routine you should aim for one muscle group each day e.g. Arms, legs, shoulders, back and chest. Do 5 exercises per muscle group, 3 sets per exercise, 8 to 12 reps per set. Choose basic compound exercises and log your workouts so you can make sure you get an extra rep on each exercise every week. When you get to 13 reps on an exercise, up the weight to one you can do about 8 with, then increase by one rep per week till you reach 13 again and up the weight again.