View Poll Results: How many times do you train per week

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  • 3 Days

    16 15.84%
  • 4 Days

    35 34.65%
  • 5 Days

    39 38.61%
  • 6 Days

    11 10.89%
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  1. #1
    RX MEMBER ArabMuscle's Avatar
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    Default POLL: Training Days per Week

    Hey RX Muscle,

    I'm currently researching on how many days per week people train.
    Feel free to vote above and post your routines too.

    Thanks.

  2. #2
    FREAK crashcrew56's Avatar
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    I only train 3 days a week on average, sometimes I'll go in for a 4th time if I feel like a certain bodypart wasn't getting trained enough
    High Rep is for pussies- SisterSteel
    www.jakkedhardcore.com

  3. #3
    RX MEMBER ArabMuscle's Avatar
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    Quote Originally Posted by crashcrew56 View Post
    i only train 3 days a week on average, sometimes i'll go in for a 4th time if i feel like a certain bodypart wasn't getting trained enough
    hit? Dc?

  4. #4
    FREAK crashcrew56's Avatar
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    No, I'm a powerlifter and the program I'm on is a 10-day cycle. It allow for more rest, and you can go for a long time without a deload week, unlike a 7-day westside splite where you should deload every 4th week or so.
    High Rep is for pussies- SisterSteel
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  5. #5
    RX MEMBER ArabMuscle's Avatar
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    Quote Originally Posted by crashcrew56 View Post
    No, I'm a powerlifter and the program I'm on is a 10-day cycle. It allow for more rest, and you can go for a long time without a deload week, unlike a 7-day westside splite where you should deload every 4th week or so.
    And I'm assuming your workouts last 2-3 hours long?

  6. #6
    FREAK crashcrew56's Avatar
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    Yeah, sometimes even more

    It's structured like this

    Friday- Heavy bench
    Saturday- Heavy squat
    Tuestday- Bench assistance
    Friday-squat assistance and deadlifts
    Saturday- heavy bench
    Tuesday- Heavy squat
    Friday- bench assistance
    Sat- squat assistance and DL
    Tues- Heavy bench
    Fri- heavy sqaut
    sat- bench assist
    tues- squat assist and DL
    And then it starts over
    High Rep is for pussies- SisterSteel
    www.jakkedhardcore.com

  7. #7
    RX MEMBER dublin guy's Avatar
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    i train four days a week, rest day wednesday and i take the weekend off

  8. #8
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    About 3 days. I say about because it's sporadic. I try and hit two major groups per week and hit some MMA conditioning in between. Sometimes some bag work, sometimes cross fit weight work.

  9. #9
    RX MEMBER ArabMuscle's Avatar
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    Quote Originally Posted by crashcrew56 View Post
    Yeah, sometimes even more

    It's structured like this

    Friday- Heavy bench
    Saturday- Heavy squat
    Tuestday- Bench assistance
    Friday-squat assistance and deadlifts
    Saturday- heavy bench
    Tuesday- Heavy squat
    Friday- bench assistance
    Sat- squat assistance and DL
    Tues- Heavy bench
    Fri- heavy sqaut
    sat- bench assist
    tues- squat assist and DL
    And then it starts over
    Nice. That looks pretty intense. Best of luck bro!

  10. #10
    RX MEMBER ArabMuscle's Avatar
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    Quote Originally Posted by dublin guy View Post
    i train four days a week, rest day wednesday and i take the weekend off
    I do the exact same thing, but our weekends fall on Friday & Saturday.

    Read an old article on how Dorian was experimenting with the way he felt after a workout. He found out that he needs a full day's rest after a muscle group (forgot which one) in order to perform better on another.

    That's how I prioritized my weaker muscle groups, by giving them a full day's rest before I hit them hard.

    I never train more than 2 days in a row. If I do, I'll half ass my 3rd day.

    So 4 days per week is more than optimal for me. Moreover, a lot of guys in Kuwait (and the Middle East) concentrate more on volume. By volume I mean a minimum of 5-6 days a week (sometimes 7! They'll rest once they feel overtrained), 4-5 sets per exercise, 10-15 reps per set, workouts lasting a minimum of 90 minutes.

    I personally hate that since I have a full-time 9-5 job and my own gym to run. I do my own customized High Intensity Training that goes like this:

    I warm-up only with 1 set for the first workout. I do 2 working sets, HEAVY. If I do more than 8 reps (including forced reps and partials), then I'll increase my 2nd working set with 2.5 lb, which would also include forced reps and partials. I blast through the positives and really go SLOOOWWW on the negatives, with a pause of 1-2 seconds on the bottom.

  11. #11
    RX MEMBER ArabMuscle's Avatar
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    Quote Originally Posted by Ninja Loco View Post
    About 3 days. I say about because it's sporadic. I try and hit two major groups per week and hit some MMA conditioning in between. Sometimes some bag work, sometimes cross fit weight work.
    It's working dude. You look GREAT!

  12. #12
    GYM RAT Abraxas's Avatar
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    I say training needs to reflect your current goals and be
    adapted to individual recovery.

    I dont see the point in your thread,sorry.

  13. #13
    RX MEMBER ArabMuscle's Avatar
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    Quote Originally Posted by Callavaro View Post
    I say training needs to reflect your current goals and be
    adapted to individual recovery.

    I dont see the point in your thread,sorry.
    It's all good bro. Everyone's entitled to their opinion; and you're definitely right.

  14. #14
    NOVICE Chrisco915's Avatar
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    I am actually on a 6 day a week program right now...but the variations and muscle training is adaptive to muscle recovery per BP. I double up some days.....a lunch and after work session to maximize the intensity of each session. For example....arms....I will hit Bis at lunch(40 minutes) and then tris after work with cardio after that. Back, legs and chest are once every 5-6th day and arms, calves, traps and shoulders about ever 3-4 days. I mainly go by feel..if a BP is ready I stick to that schedule....if not......I give it another day or two.

  15. #15
    RX MEMBER ArabMuscle's Avatar
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    Quote Originally Posted by Chrisco915 View Post
    I am actually on a 6 day a week program right now...but the variations and muscle training is adaptive to muscle recovery per BP. I double up some days.....a lunch and after work session to maximize the intensity of each session. For example....arms....I will hit Bis at lunch(40 minutes) and then tris after work with cardio after that. Back, legs and chest are once every 5-6th day and arms, calves, traps and shoulders about ever 3-4 days. I mainly go by feel..if a BP is ready I stick to that schedule....if not......I give it another day or two.
    I've always wanted to try that, but I'm too scared of overtraining.
    Hopefully in the future and best of luck with your plan.

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