6-day program

Badcurl · 09-30-2007, 01:03 PM

Do someone of you got a good 6 day program you want to share? My goal is to put on as much mass as possible.

CrusaderMuscle · 09-30-2007, 01:59 PM

For putting as much muscle on as possible, I would recommend a 4-day, not a 6-day split. Try this:

Monday: Chest/Tris/
Tuesday:Back/Bis/Abs
Wednesday:Off
Thursday: Shoulders
Friday: Legs/Abs

Saturday and Sunday: Off

Badcurl · 09-30-2007, 02:07 PM

Why do you recommend a 4-day in front of a 6-day?

CrusaderMuscle · 09-30-2007, 03:04 PM

Quote:

Originally Posted by Badcurl

Why do you recommend a 4-day in front of a 6-day?

I recommend a 4-day split because it will allow for more rest time. Your muscles do not grow when you are lifting. Lifting rips muscles apart. Muscles need rest in order to recover and grow. Also, lifting for each body part once per week will ensure that your muscles have fully recovered between work-outs. This will allow you to push yourself further in the gym. A 6-day split will work, but I believe that training very intensely 4 days per week will give you the best muscle gains.

Maybe some people will disagree with me, but I have found that the 4-day split is very effective.

gym_addict · 10-09-2007, 11:56 AM

or even a 5 day program
chest on one day
back on another
bi's and tri's another
Shoulders with traps another day
Legs another day
add abs every other day

titty · 10-09-2007, 04:10 PM

yh i do 5 times a week
monday=traps back
tuesday=legs
wednesday=biceps and triceps
thursday=chest
friday=off
saturday=off
sunday=shoulders forarms
abs every other day

gym_addict · 10-10-2007, 05:35 AM

Quote:

Originally Posted by titty

yh i do 5 times a week
monday=traps back
tuesday=legs
wednesday=biceps and triceps
thursday=chest
friday=off
saturday=off
sunday=shoulders forarms
abs every other day

If i were you i would possibly switch the bi's and tri's day with your chest day coz when u train your tri's on wednesday they will be bolloxed when you come to train chest and u wont be able to lift as much coz they will still be recovering, so i would do chest on wednesday and arms on thursday and you could find you will be able to lift more on your chest days

titty · 10-21-2007, 05:31 AM

kk thxs mate

Pumperh · 10-21-2007, 06:58 AM

Monday: Chest/Tris/
Tuesday:Back/Bis/Abs
Wednesday:Off
Thursday: Shoulders
Friday: Legs/Abs

this program is think ok. but how would the sæt-rep range be also how many exercies per body part ?

**Thomas_Rivera** · 10-21-2007, 05:02 PM

I agree with sticking to a 4 day split.

Only time I would say that you should move up to a 5 or 6 day split is if you can't work out for as long as you need to get a brolic workout. Or if your grip isn't up to par with the weight that your moving on a given day.

When I had started lifting my grip didn't have the strength to keep up with the weight I could move. Especially on back days with all the pulling work. I would use a 5 day split, just an avarege 4 day split but didn't work traps with anything else.

Chris Rimmer · 10-30-2007, 06:42 PM

i have been gettin great results doing 6 day week,

mon - chest
tues - tri's & abs
wed - bi's
Thurs - Shoulders/traps
Fri - back & abs
Sat - legs
Sun - off

**rIPPDUP** · 10-30-2007, 07:40 PM

6 days' is wayyyyyyyyy to much bro. your body needs to be able to recover and that alone is when you'll see gains. without proper rest and recover you'll go catabolic and not anabolic.

Chris Rimmer · 10-31-2007, 02:26 PM

how about dividing legs over 5 days... so

mon - chest & hams
Tues - Tri's & abs
Wed - Bi's & squats
Thurs - OFF
Fri - Shoulders/traps & leg extensions
Sat - Back & calfs
Sun - OFF