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I lift 3 days a week (M-W-F) and I do the same routine each of these days (each day I lift I do all the muscle groups-abs, back, chest, shoulders, arms, thighs, and calves).

Sometimes when I lift I am still sore from the last time, two days before. I have been told that lifting while I'm still sore will slow my muscle growth. Is this true?

I've been told that I should do a split routine instead (i.e. Mon-back & legs, Wed-chest & shoulders, Fri-arms & abs). Is this a good idea? Doing a split like that means that each muscle group is getting worked only once a week. I don't see how that would be enough to cause gains. I really want to get big and lifting each muscle group only once a week doesn't seem like enough.

If you can explain this to me, I would appreciate it. Any ideas for a better routine for maximum gains would also be nice.
[quote]Originally posted by justsomedude03:
[b]I lift 3 days a week (M-W-F) and I do the same routine each of these days (each day I lift I do all the muscle groups-abs, back, chest, shoulders, arms, thighs, and calves).

Sometimes when I lift I am still sore from the last time, two days before. I have been told that lifting while I'm still sore will slow my muscle growth. Is this true?[/b]

Yes, this is true. If you're still sore, the muscle is still damaged and needs more time to recover.

[b]I've been told that I should do a split routine instead (i.e. Mon-back & legs, Wed-chest & shoulders, Fri-arms & abs). Is this a good idea? Doing a split like that means that each muscle group is getting worked only once a week. I don't see how that would be enough to cause gains. I really want to get big and lifting each muscle group only once a week doesn't seem like enough.[/b]

Each muscle group once a week is plenty. I thought the same thng when I started a split. You really have to try it to see. Thisnk of it this way. You dedicate a whole session to one or two (or maybe three) muscle groups. You have an hour to fatigue the $#[email protected] out of them and a week to recover. It works. Just lift hard and heavy.

[b]If you can explain this to me, I would appreciate it. Any ideas for a better routine for maximum gains would also be nice.[/b][/quote]


I don't know what equipment or moves you like to use but this is my 3 day split:

Sun: Chest/Tri/Abs
Mon: cardio
Tue: Legs/Shoulders (hams, quads, glutes, calves)
Wed: Cardio
Thu: Cardio
Fri: Back/Bi/Shoulders
Sat: Cardio, Active Recovery or total rest if I need it.

(I only go in on Friday ecause I have no life and the gym is *empty*) :D

2-5 exercises per muscle group should be plenty.


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Keep your body lean, your blood clean and your mind sharp. -Rollins





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