Thoughts on my new training schedule

[SimonGoku]

I’ve been training for 8 years and I always change up my workouts every two/three months.
So my new schedule is
Monday:Chest/Back
Tuesday:Legs/Abs
Wednesday:Arms/Shoulders. Then repeat.
I workout 7 days a week and I can’t seem to take rest days it’s like I can’t help myself from working out. Even after I’m done working out like 2/3 hours later I’ll feel like I can go again for another workout.
I got my diet on check.
Im 23 years old.

 

[NeuroRN]

You need to take days off. You need to have scheduled deload weeks. You’re losing gains and strength by not. You might can get by with it at 23, but you’re still not maximizing your potential.

 

[JLee]

I know it’s hard to stop when your making progress but just remember even Arnold took a day off.

 

[Dirtnasty]

I’m oooki h at adding more rest days hahah then again power lifting and bodybuilding programs are little different that cns needs its breaks

 

[PNWmuscle]

Should be fine depending on volume. I don’t have scheduled rest days, I just take them as needed and listen for when I need a break.

 

[Poppy]

Fellas up top all have great knowledge.

If you’re going balls out 7 days a week without rest or rehab/prehab then you’re setting yourself up for failure.

If 2nd training rotation of the week is way less volume then maybe.

Suggestion is work 2 days off work 2 days off…and so on.

Maybe 3 on 1 off repeat.

 

[herrubermensch]

I’ve tried six on, one off, and by day five, it ain’t working so well. So most of the time I will do three or four on, one off. And if I do four in a row, the fourth is a “fluff and buff” arms and abs kinda thing. At 55 yrs. young, that works for me.

 

[BBSQ5]

I average 2 days lift, 1 Cardio/Abs, 2 days lift again, 1 day per weekend light walk outside or treadmill. It looks like 6 days of training, but I don’t go balls to the wall with Cardio anymore and try to just maintain steady state fat burning heart rate.

 

[Kad1]

In my opinion the split is fine but if you’ve got that much energy left after a session the intensity level is too low. Back when I was your age and a competitive bodybuilder I’d train legs for 60-75 min and when I was done I couldn’t even chew my gum. I couldn’t talk it was all I could do to not throw up. I’d go back to my shitty apartment and lay in bed with my legs on the wall for a solid hour, then go eat. I couldn’t even think of training again. As the others have mentioned you NEED to rest. You won’t grow if you don’t rest

 

[Poppy]

@Kad1 just hit on a good point.

Why not change your routine into some sort of split WITH a rest day but turn up the intensity on your training days.

Heck even the westside boys take days off during the week. At the very most do some rehab/prehab occasionally on off days.

 

[NeuroRN]

Excellent point. I guessed I assumed intensity. Sometimes after a workout it’s all I can do to get my shirt off. Hell I’ve even crawled in the back of the excursion and taken a nap I’m so wiped out.

 

[Kad1]

Also remember, we can’t redline everyday . Not everyday is a PR day so balance the work if that makes sense? Always going hard but not to the limit every session amd as I think @NeuroRN said factor in a de load week every few weeks

 

[Dirtnasty]

This is true hell
Some days I can’t hit for three on what I just did for 5 the week before. Sleep stress and other factors can let me
Know step back and just do lighter weight for the day

 

[Poppy]

Smart man

 

[Dirtnasty]

Today is a day I feel heavy weights are moving justify 600 for thre no straps. Never done that before no slippage on grip

 

[Kad1]

Spoken like a true prodigy

 

[Dirtnasty]

Got to listen to your body. Can’t make gains if your injured but also just cause a day isn’t your best doesn’t mean it’s a waste just go lighter hit more partials. Still ways to stimulate the muscles. I’ll be honest I’m new to whole deload thing even though I grew up so bigger fast stronger. I never looked at the 3x10 week as deload. I always thought of it as the week that’s sucks cause high reps hurt hahah

 

[herrubermensch]

Had one of those off days today, everything seeming heavy, form difficult to hold, mind not in the game. Did the basics and did ok by the end, but enthralling it was not. Some days are like that…even in Australia. (Anyone get the reference? Have to have kids.)

 

[NeuroRN]

Terrible horrible no good very bad day? @herrubermensch

 

[Poppy]

I did not get it???