well, your not training har enough if you are able to do them 3 times a week. also, if you dont give them sufficient time to recover then you will damage them perminatly and they will never get bigger. ask ANY proffessional.

MON SHOULDERS
TUE LEGS
WED BACK
THU CHEST
FRI ARMS
SAT RECOVER
SUN RECOVER

that's my typical week.

also note if you try to too many body parts in one day, the all your suppliments, diet and nutriets aren't going to all the same place and instead are spread amongst all the muscles that are worked. this is of course really bad for building.

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I GO like that

1st day - triceps, chest, shoulders
2nd day - back, biceps
3rd day -legs, abs

EDIT: since i've switched to that method (about 2months ago) i gained 6kgs, and also i put more weight less reps than before. i dont take anything besides quiznos subs

first off if you're lifting chest and arms three times a week...you're obviously neglecting something...

i guess when thinking about it...when i think about the break up i use it has either one of two days per muscle group a week...and really i don't judge it by weeks...i just focus on the number of days inbetween the rotation...which is usually four or five days

i aim to do about 5 different styles of exercise for each body part, and approximately 3 sets for each of the exercises.

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remember to exercise all your body parts. alot of people neglect their legs but there are two drawbacks to this..

1) you look stupid with tiny legs, large torso.

2) increaseing strenght in your legs will increase your strength overall.

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quote:

Originally posted by Nell i aim to do about 5 different styles of exercise for each body part, and approximately 3 sets for each of the exercises.

i did 5 sets of 45lbs bench yesterday along with 4 sets of incline bench other stuff and was pretty tired. i bet i coulda done the same thing today and for sure tommorrow. I really think i can do bench 2 or 3 times a week. When i first started working out which was a long time ago, after 1 workout i was sore for the week but now its at most 2 or 3 days, and most of the time 1 day.

quote:

Originally posted by Dmatrox i did 5 sets of 45lbs bench yesterday along with 4 sets of incline bench other stuff and was pretty tired. i bet i coulda done the same thing today and for sure tommorrow. I really think i can do bench 2 or 3 times a week. When i first started working out which was a long time ago, after 1 workout i was sore for the week but now its at most 2 or 3 days, and most of the time 1 day.

maybe you should do more weight...do forced reps...do shit to failure...do something...

quote:

Originally posted by Floorfiller maybe you should do more weight...do forced reps...do shit to failure...do something...

what do you mean? i dont want it too heavy that i cant push it off my chest and die u know

i was aiming for the same goal as you mate. i was fat, wanted to lose fat, gain muscle and strength. firstly i lost the fat...

http://www.jamesneilson.pwp.blueyonder.co.uk/before&after.jpg

then i've been building since. unfortunately, this is the best pic i have. i'll take a topless one tommorow to shwo off teh muscles ..

http://www.jamesneilson.pwp.blueyonder.co.uk/now.jpg

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quote:

Originally posted by Dmatrox what do you mean? i dont want it too heavy that i cant push it off my chest and die u know

you'd laugh at some of my stories about that haahhaah

but ask someone to spot you or something if you are at a gym or if you're at home, up the weight and do reps until you don't think you can get another one...

quote:

Originally posted by Nell i was aiming for the same goal as you mate. i was fat, wanted to lose fat, gain muscle and strength. firstly i lost the fat... http://www.jamesneilson.pwp.blueyonder.co.uk/before&after.jpg then i've been building since. unfortunately, this is the best pic i have. i'll take a topless one tommorow to shwo off teh muscles ..

damn u look awesome, how long did that take?

hot lookin chickie too mate

There is a difference between soreness and downright pain. I usually continue with a bit of discomfort, tho if I'm running and the hamstrings get very tight, I'll shut er down and walk home from where I am. I've torn 2 of them twice and 2 of them once and I rather avoid the issue. Jason, I think it depends on what injuries you have suffered in your lifetime and you obviously know your own body better than others.