I wanna go to the gym every day i can...5 times a week maybe 6

LegacyUser

My program at the moment is split.

One day is chest, legs and triceps.

Other day is biceps, back, abs basically.

Chest, legs and triceps:

Dumbbell Chest Press - 3 sets of 12 - 18kg each hand

Incline Dumbbell chest press - 3 sets of 12 - 18kg each hand

Dips - 3 sets of 12

Leg press - 3 sets of 12 - 250kg's(could do more but this is tough)

Leg Raises - 3 sets of 20

Also do oblique excercises with 18kg dumbbell - 3 sets of 20 each side

biceps, back, abs basically.

Wide Grip Pulldown - 3 sets of 12 - 56kg

Bicep Curls - 3 sets of 12 - 14kg dumbbells

lateral raises - 3 sets of 12 - 8kg dumbbells

front raises - 3 sets of 12 - 10kg dumbbells

Military Press on upright bench - 3 sets of 12 - 14kg dumbbells

3 sets of 20 - bicycle ab's or Roman Chair

Also do a few machines here and there, namely the biceps one, triceps one and the leg press. that's it really.

Is this a suitable program to be doing 5/6 times a week? It is originally meant for 4 times a week but i just want to go more and more. Got this done about 6 weeks ago. Should I get it changed again? Currently I go about 4 times a week and sometimes 5.

I also do cardio when i can, namely 3/4 times a week. HIIT for about 15 maybe 20 minutes if i have loads of energy. I basically exhaust myself.

So is this program any good? Maybe i am forgetting excercises but think that is everything...the goal of my program is to get toned. I am about 12 1/2 stone and 6'1 and fit and healthy. I also take no-xplode(as of last week) and ON whey protein twice daily and three times daily when i work out.

Dragan

Just out of interest, when do you rest?????

I mean this because it's while resting that muscles, when backed up by a proper diet, can grow.

kwalsh000

I dont know nearly as much off hand as most here, but there was a time when i would train that much when i wasnt fully prepared and didnt see as much growth. Your body is going to be over trained, not to mention your mind, there is a chance you will get fed up going that much if dont have much days rest.
And as Dragan said your muscle needs time to rest and grow and the more muscle that grows the more calories your body will burn when your doing nothing,thus along with your cardio will help keep you toned/lean.

fletch

Dragan wrote:

Just out of interest, when do you rest?????

I mean this because it's while resting that muscles, when backed up by a proper diet, can grow.

I never knew that....I have been going to the gym 7 days a week without fail for the last 2 or so months. Not a good idea then no?

g'em

I know its already been said, but I want to make sure you get it- rest is JUST as important as training. During training you break down muscle fibres (you're actually microtearing them) and they can't rebuild unless they're given adequate rest times to do so. you won't see any huge gains if you don't give yourself the chance to recuperate. Ok, so BBs often train 5-7 tmes a week, but they're often using uh.. 'enhancers' to help them along the way.

What, exactly, are your goals? Strength gain? Aesthetics? What style training do you want to go for- Bodybuilding/ powerlifting etc? Your goals will dictate the type of training you do tbh...

Transform

Also its okto train 5-7days per week if you rotate the type of training

For example -
Sunday - Running 1 hr
Monday for me was running for 1hr 30mins
Tuesday - weights - full body workout (now up to 35kg db's for bench press)
Wed - Weights - full body workout with different exercises (best today was a 140kg Deadlift for 3 sets of 5reps)
Thursday - Light walk for 35mins this evening
Friday will be weights and running
Saturday - another long run
Sunday weights only
Rotate the emphasis and its ok - oh diet is massively important when you are training this often and intensely

p.s. i hvae put ON over 3kg (half a stone) over the last 4 months with this kind of approach so all those that say they cant gain weight while doing cardio are not working the iron of the knife and fork enough!!!

"if at frist you don't succeed
Heavier work is what you need"

LegacyUser

I am just completely addicted to the gym.

Just out of interest, when do you rest?????

Well normally i only go about 4/5 times a week but I have been going 6 times a week the last few weeks. In the summer, no doubt i'll be going 7 days a week if i can.

What, exactly, are your goals? Strength gain? Aesthetics? What style training do you want to go for- Bodybuilding/ powerlifting etc? Your goals will dictate the type of training you do tbh...

I don't want to get big which i know won't happen because i don't eat anyway near enough. I just want to get ridiculously toned like this dude:

http://sanbra.kaywa.ch/files/images/2005/6/mob94_1119591874.jpg

I don't want to get ridiculously strong or anything. I mean, i'm not too far off. Just want to develop more muscle really which is why I am taking no-xplode as i want to lift as much as i can.

I would do longer runs which i used to do but it's too boring so i just do really really intense HIIT for 15 - 20 minutes. I don't go easy on myself at all.

So what's it looking to you?

BrianD3

I do weights everyday in the comfort of my spare room. It may not the best way for gaining size (which I'm not that interested in anyway) or strength. I train this way mainly because i enjoy it and because my training addiction means I am itching to do something every day. I'd do at most 2 compound exercises each day and do mainly very low reps with (relatively) high weight and high intensity. I'd be more "toned" than that Ronaldo guy BTW

Looking at your programme I think you're going to completely knacker yourself and overtrain with it. You are doing several exercises and high volume each day. I also see plenty of isolation exercises in there. I'd say cut it down to a much more basic programme and do less volume. Also, cut down on the upper body stuff and do more full body/leg work.

LegacyUser

I don't want to be more toned than that though. That is as far as I'd like:

Here is another picture:

http://c-ronaldo7.footblog.fr/images/mn/1122742532.jpg

Don't mean to be a loser posting pics of him all the time but that's what i am aiming for. I am not far off.

FX Meister

Are you trying out for a part in the new Menudo or something?

LegacyUser

Yes.

Smellyirishman

As others have said, damage is done to your body in the gym, it is only when you rest and your body repairs itself that you grow and adapt to the damage that was done. Constantly working out will not get you anywhere (Within reason).

Either do a better split (4-5 different workouts), working seperate muscles each day, and spacing out supporting muscles as much as you can; with eEach split taking <1hr to do, or stop going 5-7 times a day, get 3-4 great sessions a week and then with bigger gaps you will be more eager to go to the gym and less likely to tire of it after you see little to no gains.

LegacyUser

So am i doing too much then???

FX Meister

Yeah, you're not giving youself enough time to recover. Maybe if you want to continue your obsession you could look into steroids.

kwalsh000

Definatley ease off it a bit man, let yourself rest a bit then get back into it and revise your plan, after all theres no need to try and fit it all into a few weeks and good luck:)

LegacyUser

Just coming back to let you know that i reached my goal and I am as toned as Cristiano Ronaldo...

I also weigh 80KG and 10% bodyfat...

Oh by the way, if i wanted to train for the marathon, would i be "too big" for this as in that i would have to lose muscle mass in training? I'm quite happy with my physique at present...

Dragan

cheesedude wrote:

Just coming back to let you know that i reached my goal and I am as toned as Cristiano Ronaldo...

Em.....if your built like this then no, i doubt you would have to lose mass to run a marathon.....i know plenty of guys a lot bigger who have done a marathon and only had to sacrific a small amount of mass.

Besides, i wouldn't exactly call the guy built, just skinny.

LegacyUser

He does have very skinny arms on him...kinda of out of proportion to the rest of his body...

Dragan

cheesedude wrote:

He does have very skinny arms on him...kinda of out of proportion to the rest of his body...

I suppose he just doesn't need them.....he more of a leave them sitting kind of guy!!! Not like Rooney, who'll just put you off the ball!!!!

Ha ha ha, back to your question though, i would say you will be fine for the marathon dude, just up your protein etc, eat more carbs and healthy fats to make up for all that running!!!