How many days per week do you go to the gym? what do you train on those days?

[Jonjon]

I'll answer for myself...

If I try to do say 16 sets for Back all in one day, by the time I get past roughly 10 good hard sets, I'm no longer getting anything out of it. The last 6 sets I'm just going through the motions, it becomes junk volume. We all know that point where we're just done.

But if I break that workout up, and have 2 days of 8 sets each, then every set is good quality work. And the 6 junk volume sets from scenario 1 become 6 quality sets.

So even though I'm doing the same number of weekly sets, I'm getting more out of them.

This all depends upon how long you take to recover though. If you're a giant strong bastard, and a good quality session takes 5-7 days to recover from, then 2x per week probably isn't the best choice for that person.

That’s a good explanation

 

[hulksmash]

Before this tear for ~4 years:

Day 1-Flat DB Bench
Day 2-Pull-Ups, Pull-downs, 1ABO Row
Day 3-BB Front Squats
Day 4-Lying DB Extension, DB Curls, CoC Gripper

Sometimes Day 5-Olympic Snatches (I love em)

 

[TeddyBear]

(THIS IS NOT ADVISABLE)
I go 7-days a week; when my schedule permits. Generally due to being busy, 6 ends up being my limit.

While off for summer, my workouts last about 90 minutes with 10 more in the steam room: skin is extra fresh and clear.

Otherwise I cram an hour in from 4-5PM before it gets real busy, this way I can shower before dinner or evening plans.

I rotate like this:
Push (chest, shoulders, triceps
Pull (back, biceps)
Legs (quads, hamstrings, glutes, calves)

But I mix them up;
Push A: incline barbell, bench barbell, lateral dumbbell shoulder raises, rope pull downs

Push B: Dumbbell incline, Arnold presses, shoulder press, decline press, cable flies

Pull A: bent over barbell rows, dumbbell rows, lower back extensions, face pulls

Pull B: deadlift, face pulls, rear flies

Legs: squats every time, hamstring flex, leg extensions

 

[bvs]

Monday Back
Tuesday Arms
Wednesday Chest
Thursday Shoulders
Friday Legs
Saturday Legs again (yes 2 days in a row)
Sunday Random session if i feel one body part is lacking


I also train calves 4 days a week at the end of the session

 

[IsaacRobertson]

I go to the gym five times a week.

Day 1- ab work out
Day 2 - arm day
Day 3 - cardio
day 4 - chest
day 5 - leg day

My weekends are for my rest and family.

 

[MrBafner]

Currently training 6 days a week and in a surplus diet .. so limited cardio, if I feel like I need a day off training - I have day off, because I'm trying to lift heavy most of the time. I just train that days bodypart the following day.

When I'm in a defeciet diet, I increase the cardio and I don't miss any training days .. 6 days training. I will use less weight and be more consistent.

 

[Send0]

My current routine is below, but I'm changing starting next week.

Current routine
Day 1: chest, shoulders, triceps
Day 2: Back
Day 3: shoulders, biceps, forearms
Day 4: Legs
Day 5: chest, shoulders, triceps
Day 6: Back
Day 7: Legs

My new routine is as follows. I'm not set on the order yet. I may put the rest days back to back; to be determined.

New routine
Day 1: Chest, Back, shoulders, triceps
Day 2: Legs and abs
Day 3: Shoulders, biceps, and forearms
Day 4: Rest/Stretching/Mobility
Day 5: Legs and abs
Day 6: Chest, back, shoulders, triceps
Day 7: Rest/Stretching/Mobility

 

[OldeBull1]

These days, I am lifting M,W,F after work. I do cardio and abs, or walk the dog, most mornings.
I'm keeping it simple, full body workouts, 5/3/1 inspired.
1)bench, deadlift, db row
2)squat, military press, pullups
3)front squat, trap bar DL, Incline press, barbell rows.

Accessories each day, heavy work followed by pump work.

For now, this works. I'm getting back into it, been training 5 months after a 5 year lay off. Soon, I'll have to change, and break training days up; less frequent, more volume per body part.

 

[HeiseTX]

3 days
arms, back, traps
legs, calves
chest, tris, shoulders
cardio and abs off days

 

[FlyingPapaya]

4 days. Squat plus accessories for quads etc, lower back, bench plus acces, deads plus hamstring glute work lower back and a second bench day.

 

[Rot-Iron66]

Legs
Arms
Chest
Back
Shoulders

 

[OZinPHIL]

Monday- back, abs, bis
Tuesday- chest, shoulders, tris
Wednesday- legs
Thursday- back, abs, bis (pump)
Friday- chest, shoulders, tris (pump)
Saturday- legs (pump)
Sunday - off

 

[MrBafner]

My current routine is below, but I'm changing starting next week.

Current routine
Day 1: chest, shoulders, triceps
Day 2: Back
Day 3: shoulders, biceps, forearms
Day 4: Legs
Day 5: chest, shoulders, triceps
Day 6: Back
Day 7: Legs

My new routine is as follows. I'm not set on the order yet. I may put the rest days back to back; to be determined.

New routine
Day 1: Chest, Back, shoulders, triceps
Day 2: Legs and abs
Day 3: Shoulders, biceps, and forearms
Day 4: Rest/Stretching/Mobility
Day 5: Legs and abs
Day 6: Chest, back, shoulders, triceps
Day 7: Rest/Stretching/Mobility

I find it much much better training chest with biceps and triceps with back.

The secondary muscle for chest is triceps, and when you train triceps your secondary is chest. So you're fatigueing both muscles, will feel like a pump but it is fatigue.

If you train chest with biceps, you train opposite muscles and both are pumped without fatigue, which means you can go to failure. Also means you train your secondary muscle groups pump up again when you train them on the off days (triceps pump up chest) .. (biceps for back)

That's just my experience.