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Forum » Training 3 times per week or 4
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Thread: Training 3 times per week or 4

post 1622959811 11-18-2020, 03:53 AM
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#1
  1. StoneColdMarko7
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Training 3 times per week or 4

Alright so Im working out 3 times a week

Monday - chest and biceps
Wendsday - legs and triceps
Friday - back and shoulders


The thing is I feel when I do legs I feel I should do them only without anything else but Idk when should I incorporate triceps workouts. I cant on mondays because lets face it after two bench presses and biceps I dont feel doing triceps,cant on leg days and yeah after doing back exercises and shoulder presses and deadlifts not really feeling doing the triceps. I dont know I feel I should go for 4 times a week and have only triceps day
post 1622959831 11-18-2020, 03:54 AM
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#2
  1. StoneColdMarko7
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Btw Im currently clean bulking in case that should affect training schedule and type
post 1622959871 11-18-2020, 03:56 AM
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Originally Posted By StoneColdMarko7⏩
Btw Im currently clean bulking in case that should affect training schedule and type
If you're bulking you can't be working out more than every other day or you will just burn too many calories in my experience. I'd say your programming looks about right for someone trying to gain weight.

I'd add a dedicated arms/shoulders day if you refuse to just do the bro-split.

Currently bulking and my program is this:

1 -- Arms
2 -- Rest
3 -- Legs
4 -- Rest
5 -- Chest
6 -- Rest
7 -- Back
8 -- Rest
9 -- Shoulders
10 -- Rest
11- Calisthenics
12 -- Rest

Have been making steady gains, blasted through several plateaus, and gained weight.
post 1622960031 11-18-2020, 04:08 AM
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  1. PenorBrahNoHomo
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Do PPL

Push is basically chest & tris
Pull is basically back and bis

Shoulders get worked on both upper days, legs are separate.
post 1622960281 11-18-2020, 04:18 AM
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  1. Realityy
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Hit body parts 2-3x a week so if you’re going to do 3x a week then do a full body.
post 1622960311 11-18-2020, 04:19 AM
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#6
  1. PenorBrahNoHomo
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Originally Posted By Confidant⏩
how does shoulder get worked on pull day?
Bent over rows or face pulls work rear delts, upright row works middle delts.
post 1622960531 11-18-2020, 04:30 AM
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#7
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Originally Posted By Realityy⏩
Hit body parts 2-3x a week so if you’re going to do 3x a week then do a full body.
This and it’s not even close imo.
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post 1622960871 11-18-2020, 04:41 AM
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I don't know why people feel like they have to stick to a rigid schedule anyway. Just seems like spergery.

Do 3x full body one week
Do PPLPP next week
Do ULUL the week after
Then do PPLU

Or have a 10 day schedule instead of a week. Do whatever, just go fuking lift.
post 1622961031 11-18-2020, 04:48 AM
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Ss+GOMAD
post 1622962461 11-18-2020, 05:32 AM
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This works fine for me within a week:

Chest/triceps: 4 ex. for chest, 3/4 ex. for triceps
Back/Biceps: idem
Legs/Shoulders 3 ex. legs, 4 ex. for shoulders

or

Legs seperate day + 1 ex
Shoulders seperate day + 1 ex
post 1622962561 11-18-2020, 05:34 AM
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#11
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Over the long term, it's really consistency that matters more than the number of days per week training.
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post 1622963011 11-18-2020, 05:47 AM
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#12
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#1. Muscle groups and movements, likePush(Pecs, triceps, anterior deltoids),Pull(Lats, biceps and posterior deltoids) and that of generalLower Body(quads and hamstrings).

#2.Intensity(including the speed of execution),volumeandfrequency.

#3.EccentricandConcentricDynamics of Movements.

#4. Recovery time formuscle tissues,energyandCNSreserves.

Those are the basic concepts of weight training you should be aware of, especially when you do split routines.

Good luck.
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post 1622963711 11-18-2020, 06:05 AM
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#13
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you're overthinking this

if you are only going 3x a week, do full body ensuring muscle groups are hit at least 2x in a week
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