6 days weight lifting program

Phanes

Sparrow
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?
 

Kangaroo

Woodpecker
Gold Member
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.
 

Beyond Borders

Peacock
Gold Member
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!
 

Phanes

Sparrow
Kangaroo said:
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.

Beyond Borders said:
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.
 

Kangaroo

Woodpecker
Gold Member
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.
 

Beest

Chicken
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.
 

Phanes

Sparrow
Kangaroo said:
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
 

Phanes

Sparrow
Beest said:
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/comments/37ylk5/a_linear_progression_based_ppl_program_for/?
 

Zagor

Woodpecker
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.
 

Beyond Borders

Peacock
Gold Member
Phanes said:
Kangaroo said:
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.

Beyond Borders said:
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.
 

Space Cowboy

Woodpecker
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.
 
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.
 
Phanes said:
Beest said:
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/comments/37ylk5/a_linear_progression_based_ppl_program_for/?

Yo. I did that workout program for a few months. It's a great routine imo. Also, check out Coolcicada's PPL which is a bit similar https://forum.bodybuilding.com/showthread.php?t=149807833
 

Zagor

Woodpecker
What proof do you have of that statement? None.

Bro splits work, and if you're ok spending 5 years to achieve something that could be done in 3 years, go for it.
 
What a ridiculous statement.

No program gives quicker results.

Consistency and intensity determine how effective a program is.

I could do 531 BBB till the cows come home but if I’m dicking about the gym, and applying the intensity of a 65 year old eunuch then the gains will be non existent.

However if I take a bro split, keep a log and work with a high degree of pain tolerance then you can be rest assured that the muscle will come.

I’ve seen guys in the gym doing workouts in the gym that the Rippetoe neckbeards would scoff at however they’re getting superior results.

Usually because they don’t overthink this shit. They just turn up and work fucking hard
 

Zagor

Woodpecker
Irn Bru Protein said:
What a ridiculous statement.

No program gives quicker results.

That's false.
A program in which you train a body part more than once a week produced quicker results that a program in which you train a body part only once a week (all other things being equal).

A novice lifter is capable to train, let's say, chest (bench press) three times a week, recover between those workouts and add weigth each workout. He's obviously going to make better strength and size gains then if he trained chest only once a week.

I don't doubt that hard work and consistency equals gains, but the gains will come quicker with a more frequent training of a body part, especially while in novice and intermediate phase. For advance lifters training frequency doesn't matter that much.
 
Bollocks

For example, the cult of Schoenfeld claim that frequency means jack shit.

What matters is the volume accumulated throughout the week.

The gains will be the same regardless if that volume is spread over 1, 2 or 3 days.

I’m not a fan of this idea. Personal experience leads me to believe that intensity in the gym and pain tolerance will dictate muscle hypertrophy.

Not busting out sub par sets while keeping ‘reps in reserve’

They call it ‘junk volume’ for a reason.

To be honest mate, I’m actually on the same page as you. I think 2xweekly per bodypart is a sweet spot.

To me it comes down to this...

Workout programs are just words on paper.

It’s like a recipe for a cake. Fuck the ingredients up and you end up with a shitty cake.

Apologies for the scatty nature of my argument here. Ultimately I’m not a fan of this idea that the workout is king. It’s what you do with the workout regardless of frequency, volume etc
 
Irn Bru Protein said:
Bollocks

For example, the cult of Schoenfeld claim that frequency means jack shit.

What matters is the volume accumulated throughout the week.

The gains will be the same regardless if that volume is spread over 1, 2 or 3 days.

I’m not a fan of this idea. Personal experience leads me to believe that intensity in the gym and pain tolerance will dictate muscle hypertrophy.

Not busting out sub par sets while keeping ‘reps in reserve’

They call it ‘junk volume’ for a reason.

To be honest mate, I’m actually on the same page as you. I think 2xweekly per bodypart is a sweet spot.

To me it comes down to this...

Workout programs are just words on paper.

It’s like a recipe for a cake. Fuck the ingredients up and you end up with a shitty cake.

Apologies for the scatty nature of my argument here. Ultimately I’m not a fan of this idea that the workout is king. It’s what you do with the workout regardless of frequency, volume etc

After every workout you tear down your muscle fibers and repair for the next 24-72 hours.

How do you not understand that doing this twice a week means you're growing twice within the week?



DISCLAIMER ON THE BELOW ANALYSIS: This is a gross oversimplification, I know you don't put on all your calories as muscle, but the concept is valid. Recovery times also vary.

If you're on a 300 calorie surplus and you do 50 sets for a body part once a week, you're only going to be able to put on 300 calories a day of muscle until you're recovered (900 calories worth over a theoretical 3 day recovery period).

If you 25 sets twice a week, you'll be potentially adding 1800 calories worth of muscle (6 days of recovery).

By doing 50 sets, you're not somehow going to add an additional 900 calories worth of muscle within the 3 days it takes to recover, totaling 1800 calories of gains, just because you doubled the volume. Even if you ate a 600 calorie surplus daily, it wouldn't make a difference. There's only so much muscle you can synthesize in a given period.
 
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