natural bodybuilding training frequency

sloaney · 07-01-2007, 10:31 AM

hi guys i'm new to this site , just wondering how often you think a natural BB should train per week, and has anyone got an example of an ideal weekly workout, thanks.

**chrispghmuscle** · 07-01-2007, 11:01 AM

welcome to the dungeon,, nice to have you aboard.. Could you tell us what you look like, height/ weight/ stats. Do you workout at all right now,, if so what's your current routine.. There are alot of routines currently posted if you do a little searching on them in the community..

monkeybiker · 07-01-2007, 11:04 AM

For most people it's best to train 2 to 3 times a week. It varies between people some can do more some less.

Genetics and lifestyle will determine how much you can do.

sloaney · 07-01-2007, 11:09 AM

hi, im 5'7, weigh 132 lbs. i currently train 3 times per week, but every body part once every ten days as i do 4 routines.1.chest n tri's 2.back n bi's 3. shoulders n ab's 4. leg. I do 9 sets for large boy parts and 6 for smaller ones.I use a rep range between 6 and 12 and do every set to failure. im an ectomorph as if u had'nt guessed. Any ideas for improvement?

**chrispghmuscle** · 07-01-2007, 01:50 PM

I would say do 3 set of 6 to 8 reps per body part,,hit all the angles on the body part.. If your able to get more than 8 reps then up the weight to stress the muscle.. but this also depends on your skill level and if you have a workout partner or not.. Train safe avoid injury.

**YM123** · 07-01-2007, 05:58 PM

welcome! 3 times if your just starting out

sloaney · 07-02-2007, 12:30 PM

i am currently doing 9 sets for larger muscles and 6 for smaller ones, do ou think i could be overdoing it, any examples of a good routine? by the way im 24 and have been doing the weights solidly for 4 years but just think i coud be making better progress.

**YM123** · 07-02-2007, 12:36 PM

you could up it to a four day split and do something like this:

mon: chest, triceps
tues: legs, calves
wed: off(abs)
thur: shoulders, traps
fri: back, biceps
sat: off (abs)
sun: off

9 sets for larger muscle groups and 6 for smaller muscle groups should be fine

sloaney · 07-02-2007, 12:54 PM

cheers for that, would u just use compound excercise's?

**YM123** · 07-02-2007, 01:02 PM

As your trying to gain weight use a lot more compound exercises as this stimultes more muscle fibres, but also throw in some isolation movements as well

Seahound · 07-02-2007, 08:41 PM

I do mostly compound movements, except when it doesn't make sense (abs, calves, bi's). Love me some deadlifts. I also use dumbells as much as practical for the same reason.