Apr

13

Which Training Routine Should You Use

Filed Under Training | 

There are more training routines on the market than there are people currently training. Everyone claims that they have the BEST METHOD FOR FAST MUSCLE GAIN - most of them are trying to sell you something.

For your ideal bodybuilding training routine you need to suit your lifestyle and your goals. I have gone from training 6 days a week twice a day down to training once a week - depending upon work obligations and my goals at that time.

Personally though I must say 3 to 4 times a week should be the range of 99% of weight training program for bodybuilders.

When my training routine was 6 days, twice a day, even with MASSIVE food intakes and every known supplement and amino acid powder I was overtraining. There was no time for my body to ever recover and to grow.

When I was on a once a week training routine it was a maintenance plan that supplemented my soft sand running and open ocean swimming training, it was all I needed at that stage for my fitness levels and to keep a fit looking body with 17″ arms.

For an office worker training hard twice a week is enough to make gains, and more importantly stave off the effects of sitting around in a chair 40 hours a week. An upper and a lower body workout over time will give them a ‘fit’ physique, not big but with an underlaying supporting musculature. Very important to prevent those office hunchbacks.

For anyone else 3 to 4 times a week is best for maximum muscle growth.

Training one day on one day off lets you fill your body energy reserves between weight sessions. This will make you stronger on the days you train and will ensure you get maximum pump, also your amino acid supplies will be full and ready to rebuild those torn muscle cells.

After years of experimenting this is how I train now, though I find it hard to stick to 3 days a week, I just start feeling lazy.

As an example here is my current training routine:

Day 1: Chest, Triceps then Shoulders

Day 2: Off

Day 3: Back and Biceps

Day 4: Off

Day 5: Quads, Hamstrings

Day 6: Calves and Abs

Day 7: Off

Sometimes I will vary it as such:

Day 1: Chest then Shoulders, Calves

Day 2: Off

Day 3: Back and Abs

Day 4: Off

Day 5: Biceps and Triceps, Calves

Day 6: Off

Day 7: Quads, Hamstrings

Day 8: Off

Make the days off into cardio days if you need to loose fat.

Then again often times I will train 2 or 3 days in a row then have 3 or 4 days off completely. I find this helps give maximum recovery between workouts and is useful occassionally to ensure I am not overtraining. I would do this once a month if you have a planned training routine.

My recommendation for you is to follow something similar, with 20 years of experience this is what I have finally come out with as the best all round solution.

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