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6 days weight lifting program
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Phanes Offline
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Post: #1
6 days weight lifting program
So I’ve been going 3 days per week for 1 month and after that consistently every other day for 2 months doing a beginners program consisting of two different sets of exercises. First one is squats, bench press, barbell bent over rows. Second is deadlift, lat pullups, military press. All are 3x10.

The goal is to maximize testosterone, to reduce belly fat, make the ass smaller and build muscles. I am not overweight by any means, just a couple of kilos too much. I am 6’6 feet/198 cm and weigh 218 lb/ 99 kg.

I guess I should do full body exercises since they increase testosterone the most.

How would a suitable 6 day per week weightlifting program look like for me?
05-08-2019 02:35 PM
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Kangaroo Online
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Post: #2
RE: 6 days weight lifting program
I would do a bro split something like back, shoulders, legs, chest and arms, then repeat. The rest day can be whenever you feel like you need the day off. Make sure to eat clean and sleep 8+ hours a day.
05-12-2019 03:25 PM
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flanders Offline
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RE: 6 days weight lifting program
Can't go wrong with a bro split.
05-12-2019 03:49 PM
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Beyond Borders Away
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Post: #4
RE: 6 days weight lifting program
Why do you want to change it? Have you plateaued already?

Resist the urge to complicate things if you're still progressing - better to just stick with one program until you're bored to tears with it or aren't seeing any further improvements.

I don't think a split is necessary for a beginner who's been working out for two months, and who is more concerned with T and belly fat than getting big. And I don't think you need to up it to 6 days a week at this stage either. In fact, if you try for 6 days a week before you're ready, you may increase your cortisol and impede your testosterone levels further - get your rest!

If you really want more intensity, add one more day and go on an "every other day" plan, and consider switching to 5x5 with the same workouts now that you've built some basic strength. Maybe try to work your way up to muscle ups on the pullup bar if you really want to challenge yourself. They're very hard (disclaimer: I can't do them yet), but my research shows they're actually better for increasing testosterone than squats if you do get there.

Throw in a serious wind sprint day once or twice a week - great for testosterone production and cutting the fat down. I like doing wind sprints on grass, but if that's not going to work for you, you can do interval training on whatever machine or with jumping jacks (highly underrated way to exercise, esp done in hard intervals).

Here's a beginner sprint workout for you:

Start with a light jog, a stretch, and three slow and easy "bounds" for 50 meters each to loosen up your legs.

This is bounding here (you should prolly skip the gay hot pink shorts):

https://www.youtube.com/watch?v=ty0q9rgh6wM

Then follow this warmup with the main course: five 100 meter wind sprints. Start each sprint by bounding or running medium speed the first 25 meters, then explode into a full-out sprint for the last 75 meters.

Rest between each sprint to catch your breath and let your energy return.

You don't necessarily need to do anything else on those days when you're new to sprints. Just sprint and go home (this could even just be Day 4 of your 4-day split).

If you've grown to like that little high you get from working out, you're in for a treat - there's nothing like the hormonal surge you get and that feeling of sheer elation after a session of all-out sprinting...

In the modern age, very few people tax their system like this at all anymore, even if they do work out.

Your body will thank you for it!

Beyond All Seas

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling
(This post was last modified: 05-12-2019 08:09 PM by Beyond Borders.)
05-12-2019 07:44 PM
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Phanes Offline
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Post: #5
RE: 6 days weight lifting program
(05-12-2019 03:25 PM)Kangaroo Wrote:  I would do a bro split something like back, shoulders, legs, chest and arms, then repeat. The rest day can be whenever you feel like you need the day off. Make sure to eat clean and sleep 8+ hours a day.

Thanks.

Which excercises should I do? I am comfortable spending an hour or more.

(05-12-2019 07:44 PM)Beyond Borders Wrote:  Why do you want to change it? Have you plateaued already?

Resist the urge to complicate things if you're still progressing - better to just stick with one program until you're bored to tears with it or aren't seeing any further improvements.

I don't think a split is necessary for a beginner who's been working out for two months, and who is more concerned with T and belly fat than getting big. And I don't think you need to up it to 6 days a week at this stage either. In fact, if you try for 6 days a week before you're ready, you may increase your cortisol and impede your testosterone levels further - get your rest!

If you really want more intensity, add one more day and go on an "every other day" plan, and consider switching to 5x5 with the same workouts now that you've built some basic strength. Maybe try to work your way up to muscle ups on the pullup bar if you really want to challenge yourself. They're very hard (disclaimer: I can't do them yet), but my research shows they're actually better for increasing testosterone than squats if you do get there.

Throw in a serious wind sprint day once or twice a week - great for testosterone production and cutting the fat down. I like doing wind sprints on grass, but if that's not going to work for you, you can do interval training on whatever machine or with jumping jacks (highly underrated way to exercise, esp done in hard intervals).

Here's a beginner sprint workout for you:

Start with a light jog, a stretch, and three slow and easy "bounds" for 50 meters each to loosen up your legs.

This is bounding here (you should prolly skip the gay hot pink shorts):

https://www.youtube.com/watch?v=ty0q9rgh6wM

Then follow this warmup with the main course: five 100 meter wind sprints. Start each sprint by bounding or running medium speed the first 25 meters, then explode into a full-out sprint for the last 75 meters.

Rest between each sprint to catch your breath and let your energy return.

You don't necessarily need to do anything else on those days when you're new to sprints. Just sprint and go home (this could even just be Day 4 of your 4-day split).

If you've grown to like that little high you get from working out, you're in for a treat - there's nothing like the hormonal surge you get and that feeling of sheer elation after a session of all-out sprinting...

In the modern age, very few people tax their system like this at all anymore, even if they do work out.

Your body will thank you for it!

Thanks.

Because I have depression and unless I excercise 6 days I feel bad. I also want to increase my attractiveness asap for women.
05-17-2019 10:50 AM
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Kangaroo Online
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Post: #6
RE: 6 days weight lifting program
Give us more information, how old are you, whats your diet like and how many hours do you sleep each night.

What BB said is correct but if your young you can skip to a bro split just take it slow for the first 3-6 months, dont ego lift and you will be fine.

Just pick 2 main exercises you like and will focus on as your main lifts for each day then just do other machines etc for that body part until you work out what you like, what your gym has available and what works for you.

Back: Lat pull down, seated row, then just do machines (~6 exercises, 3 sets, 8-12 reps)
Shoulders: Dumbbell shoulder press, shoulder raises, lateral raise, then machines etc
Legs: Goblet squat, squat, machines. Make sure your squatting deep, if you cant make sure to squat at home to get comfortable in the squat position.
Chest: Bench press or dumbbell chest press, incline, decline etc. Make sure to keep your shoulders back and down to prevent injury.
Arms: Pyramid bicep curls, cable machines etc

Read Strickback's threads on deadlift and squat.
Watch Athlean-x on youtube and over 1-2 years you will workout what your doing and get to ~105kg.
05-19-2019 10:15 AM
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Beest Offline
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Post: #7
RE: 6 days weight lifting program
Bro-splits are not ideal for muscle growth, as various studies show.

One study on twenty well-trained men found that even when all participants did the same training volume, those who trained each muscle three times per week gained much more muscle than those who trained each muscle group only once per week.

And another study volume-matched study on rugby players found that those who did a bro-split gained only 0.4% of muscle mass while those who full-body group each time gained twice as much muscle

In other words, don't rely on bro-splits. Instead, train each muscle two or three times per week. Good ways to do that are with full-body workouts or an upper/lower body split routine.

Here are the sources for the nerds:
Biol Sport. 2016 Jun; 33(2): 111–116.
J Strength Cond Res. 2015 Jul;29(7):1821-9.
05-20-2019 04:07 PM
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Phanes Offline
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Post: #8
RE: 6 days weight lifting program
(05-19-2019 10:15 AM)Kangaroo Wrote:  Give us more information, how old are you, whats your diet like and how many hours do you sleep each night.

What BB said is correct but if your young you can skip to a bro split just take it slow for the first 3-6 months, dont ego lift and you will be fine.

Just pick 2 main exercises you like and will focus on as your main lifts for each day then just do other machines etc for that body part until you work out what you like, what your gym has available and what works for you.

Back: Lat pull down, seated row, then just do machines (~6 exercises, 3 sets, 8-12 reps)
Shoulders: Dumbbell shoulder press, shoulder raises, lateral raise, then machines etc
Legs: Goblet squat, squat, machines. Make sure your squatting deep, if you cant make sure to squat at home to get comfortable in the squat position.
Chest: Bench press or dumbbell chest press, incline, decline etc. Make sure to keep your shoulders back and down to prevent injury.
Arms: Pyramid bicep curls, cable machines etc

Read Strickback's threads on deadlift and squat.
Watch Athlean-x on youtube and over 1-2 years you will workout what your doing and get to ~105kg.

I'm 30. I sleep 8.5 - 9 hours.

Breakfast:
2 eggs
2 bacon strips
Garlic
Gingerroot
Meadow mushroom

Lunch/dinner
Red meat (cow), Salmon, steak, meatballs with red rice. Salad, meadow mushroom, broccoli, cauliflower, tomatos, red paprika

Meal 3 hours after lunch
Proteinshake

Evening meal
Cottage cheese with blueberries
05-21-2019 02:34 PM
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Phanes Offline
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Post: #9
RE: 6 days weight lifting program
(05-20-2019 04:07 PM)Beest Wrote:  Bro-splits are not ideal for muscle growth, as various studies show.

One study on twenty well-trained men found that even when all participants did the same training volume, those who trained each muscle three times per week gained much more muscle than those who trained each muscle group only once per week.

And another study volume-matched study on rugby players found that those who did a bro-split gained only 0.4% of muscle mass while those who full-body group each time gained twice as much muscle

In other words, don't rely on bro-splits. Instead, train each muscle two or three times per week. Good ways to do that are with full-body workouts or an upper/lower body split routine.

Here are the sources for the nerds:
Biol Sport. 2016 Jun; 33(2): 111–116.
J Strength Cond Res. 2015 Jul;29(7):1821-9.

What do you guys think about this program? https://www.reddit.com/r/Fitness/comment...gram_for/?
05-23-2019 01:51 PM
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Zagor Offline
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Post: #10
RE: 6 days weight lifting program
My opinion is that anyone moving any appreciable amount of weigth will hit overtrained state in the matter of two weeks doing that routine. It can work for a novice lifter.
(This post was last modified: 05-23-2019 04:31 PM by Zagor.)
05-23-2019 04:28 PM
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Beyond Borders Away
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Post: #11
RE: 6 days weight lifting program
(05-17-2019 10:50 AM)Phanes Wrote:  
(05-12-2019 03:25 PM)Kangaroo Wrote:  I would do a bro split something like back, shoulders, legs, chest and arms, then repeat. The rest day can be whenever you feel like you need the day off. Make sure to eat clean and sleep 8+ hours a day.

Thanks.

Which excercises should I do? I am comfortable spending an hour or more.

(05-12-2019 07:44 PM)Beyond Borders Wrote:  Why do you want to change it? Have you plateaued already?

Resist the urge to complicate things if you're still progressing - better to just stick with one program until you're bored to tears with it or aren't seeing any further improvements.

I don't think a split is necessary for a beginner who's been working out for two months, and who is more concerned with T and belly fat than getting big. And I don't think you need to up it to 6 days a week at this stage either. In fact, if you try for 6 days a week before you're ready, you may increase your cortisol and impede your testosterone levels further - get your rest!

If you really want more intensity, add one more day and go on an "every other day" plan, and consider switching to 5x5 with the same workouts now that you've built some basic strength. Maybe try to work your way up to muscle ups on the pullup bar if you really want to challenge yourself. They're very hard (disclaimer: I can't do them yet), but my research shows they're actually better for increasing testosterone than squats if you do get there.

Throw in a serious wind sprint day once or twice a week - great for testosterone production and cutting the fat down. I like doing wind sprints on grass, but if that's not going to work for you, you can do interval training on whatever machine or with jumping jacks (highly underrated way to exercise, esp done in hard intervals).

Here's a beginner sprint workout for you:

Start with a light jog, a stretch, and three slow and easy "bounds" for 50 meters each to loosen up your legs.

This is bounding here (you should prolly skip the gay hot pink shorts):

https://www.youtube.com/watch?v=ty0q9rgh6wM

Then follow this warmup with the main course: five 100 meter wind sprints. Start each sprint by bounding or running medium speed the first 25 meters, then explode into a full-out sprint for the last 75 meters.

Rest between each sprint to catch your breath and let your energy return.

You don't necessarily need to do anything else on those days when you're new to sprints. Just sprint and go home (this could even just be Day 4 of your 4-day split).

If you've grown to like that little high you get from working out, you're in for a treat - there's nothing like the hormonal surge you get and that feeling of sheer elation after a session of all-out sprinting...

In the modern age, very few people tax their system like this at all anymore, even if they do work out.

Your body will thank you for it!

Thanks.

Because I have depression and unless I excercise 6 days I feel bad. I also want to increase my attractiveness asap for women.

More strength training sessions won't necessarily increase your attractiveness faster.

And you can till train 6, 7 days a week without lifting 6, 7 days a week.

What I recommend is lift every other day, and on off days go for a good swim, sprints, hike, play basketball, basketball, jujitsu, surfing...

Go really hard in your strength sessions and then let your muscles recuperate.

Beyond All Seas

"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling
Yesterday 04:16 AM
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Space Cowboy Offline
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Post: #12
RE: 6 days weight lifting program
People haven't asked OP the most important question: how big are your lifts?

Unless you're moving a certain amount, you should stay with a full body workout and just add volume for muscle hypertrophy.
Yesterday 06:52 PM
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tugofpeace Offline
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Post: #13
RE: 6 days weight lifting program
OP should stick to starting strength if he has low compound lifts.

The genius of that program is that it prioritizes growthof the major muscle groups, and its low volume + high frequency makes it easyto make gains quickly.

Typically one gets big gains on legs, shoulders, traps, chest, and back. I’ve done it many times.
Yesterday 08:03 PM
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