How many days out of the week do I need to hit up the gym?

[militantmuscle]

I'd go three days to ensure proper recuperation and less chance of overtraining (stress, undereating, and other factors can contribute).

You can do either push/pull, or upper/lower and alternate.

For example:

Monday (PUSH): Chest, shoulders, triceps

Wednesday (PULL): Back, biceps

Friday (LEGS): Quads, hams, calves


OR


Monday: upper body

Wednesday: lower body

Friday: upper body


With each approach comes their own set/rep/how many exercises protocol. Good luck! And remember, the most important thing will be consistency!

[BigChris]

More doesn't always mean better! You should look at Elite's advices. You have to remember that your body needs time for regeneration so increasing intensity and decreasing frequency will be good choice. I suggest weight training 3 times a week and cardio 4 times a week.

[Tiki]

Like Elite mentioned, "there's no set routine you have to follow"

My training routine changes quite often - one week I might do Full Body Workouts M/W/F, the next I might do an upper/lower split M/T/TH/F, or I might do upper/lower in a "2 day on/2 day off rotation". With that said, I probably can't even tell you when I did a 5 day split last - I'm sure it's been yeeeaaars. I prefer having 3 or more days off to rest.


But, my preference will always be my full body workouts - I just LOVE them!

.

[IRONURSE]

I do a 5 day split. Usually it looks like this:
Fri - Bi/Tri + abs/cardio
Sat - Legs +cardio
Sun - Chest +abs/cardio
Mon - Back (More Bi/Tri) + cardio
Tues - Shoulders (More Legs) +abs/cardio

Of course I reserve the right to change it up depending on my mood!

[bigdaddyd]

Four is plenty if that is all the time you have. You have to do what you can do. There are times I will go weeks straight with no days off because my body lets me do that. There are other times I need to do one on and one off. It depends on my work schedule, home life, sleep patterns, stress, etc. As I have learned and I am still learning, you do what you can do when you can do it.

[anthony1992]

i train 5-6 days a week

[bbrules]

I train 4 days a week...

[anthony1992]

i train every muscle every 5-8 days

[partsRheavy]

Weights 3 or 4 times per week is fine.

I think that cardio works best on the days when you don't lift. With spring on its way, outdoor cardio is always a possibility.

Keep a log book so that you can monitor your progress with the weights. Write down the name of the exercise, weight, and number of reps for each set that you do.

Join a gym if you can afford to and if one is reasonably close to work or home. It's so much easier to set up a good routine with the variety of equipment that's available.

[Sledge]

I would love to train 5 times a week but due to other commitments I can only push 4 times a week. Is 4 times a week enough?

How would I squeeze training all body parts over these 4 days without compromise or spending hours at the gym once there? Should I endeavour to make it to the gym 5 days out of 7?

Thanks

Lavinia

4 days a week is heaps, you could even lower it to 3 days a week and get great results. I'd actualy say when starting out that less can be better.

Just sit down and honestly asses how many days per week you will be able to train. No point commiting to 4 days a week when in reality you know you will realy struggle to get that in. Once you have been training for a few months and you get your head around training fitting into your life then you will be able to increase your volume if you need to or stick to 3 or 4 days a week, it's plenty.

The training splits people have listed above are great. Pick one and stick with it for the next 8 weeks. Make yourself a log and stick with it.

[Gray]

I go only twice a week. Gains always came thick and fast.

[GREENMACHINE23]

I would love to train 5 times a week but due to other commitments I can only push 4 times a week. Is 4 times a week enough?

How would I squeeze training all body parts over these 4 days without compromise or spending hours at the gym once there? Should I endeavour to make it to the gym 5 days out of 7?

Thanks

Lavinia

4 days is plenty. Keep your rest periods between 30 seconds to 60 seconds.

[jjjohns_10]

Yes, 4 times is enough. 5 times per week would probably be better, but let's face it, most of us have mortgages and bills bodybuilding doesn't support.

According the Mr. Olypmpia Dexter "The Blade" Jackson, he used to only workout 3 TIMES PER WEEK!!!! He said that's all he needed because it gave him more time to rest and recover!

[Zetawill]

Yes, 4 times is enough. 5 times per week would probably be better, but let's face it, most of us have mortgages and bills bodybuilding doesn't support.

According the Mr. Olypmpia Dexter "The Blade" Jackson, he used to only workout 3 TIMES PER WEEK!!!! He said that's all he needed because it gave him more time to rest and recover!

Was this the same time he said he doesn't do cardio? This guy says some of the weirdest stuff when he guest poses, I don't think I'd trust anything he says.

[lilfitgirl]

the program i am on right now only has me working out 4 times a week
its a split so i do upper body/cardio, lower body/cardio, upper body/cardio, lower body/cardio
you could consider doing something like this