It features seven traditional exercises comprised of 23 sets per day, allowing you to effectively push your muscles hard while getting out of the gym in a reasonable time. Strenuously working the muscle groups three times a week will make this an excellent 6-week program for achieving those old school gains. You will also increase your stamina and strength as you transition from one program to another.
Rest Periods Between Sets This is a full body workout and you want to keep your rest periods short to appropriately push your body.
The rest periods between sets should be between 45 and 60 seconds, with the last set of each exercise being brutally hard to finish. You should rest seconds when you switch from one exercise to the next, so be prepared to find your next weights pretty quick. Bring along your water or BCAAs so you can stay on track and keep your rest periods within the times listed. Supplement like a pro. The pre-workout combination of Vasky and Clash provides focus, energy and insane pumps.
Click here to buy now. Choosing an Appropriate Resistance You will not increase the weights from set to set on specific exercises. Choose the weights for each exercise based on the following guideline: If you can perform all the sets with the amount of reps listed on an exercise then it is time to increase the weight. So, do everything you can do reduce stress and keep your immune system strong. Lifting will lower your immune system as it is so taxing on your body, so you need to combat this with great recovery!
The best supplements you can take if you are a serious lifter who trains 6 days a week is protein powder and creatine. Protein powder is often needed to supplement your diet so that you are getting enough protein intake and creatine will help you with performance and recovery on so many levels. All other supplements are unnecessary if your diet is on point.
That said, you can take multivitamins as well if you feel the need or you are on a special diet i. Your workouts should last no longer than 60 minutes, which includes warm up and warm up sets. This is the perfect time zone for a metabolic workout, which is what you want for hypertrophy and fat loss.
You workout should consist of mainly compound exercises, with one or two main lifts per workout, followed by accessory compound lifts, and if there's time and it's needed, some isolation work.
All in all, if you have good training experience, you can lift days per week 7 days is just an overkill for most, unless it's done right and if you are more of a beginner, keep it to days per week. If you are a beginner and you really want to train 6 days per week, do cardio, HIIT or bodyweight training a couple times per week rather than lifting every day. Lifting heavy weights is more taxing on your body.
Spend a day or two doing yoga or focusing on movement skills like agility, speed, etc. Work on being well-rounded and building a solid foundation of fitness. Then, when you are truly ready, you can give a 6 day lifting split a try for weeks.
For those who are ready for a 6 day workout split, and who can do it properly, here are some of the rewards you will reap. The benefits of a 6 day split will vary based on what kind of 6 day split you are doing. If you are doing a 6 day split that has you training each muscle group two or three times per week, that would be the main benefit of that particular 6 day split - maximizing frequency. Studies show training each muscle group twice a week is best for hypertrophy. If you are doing a 6 day split that train each muscle group once a week, that means your volume is spread out across the week.
This may be a benefit for certain people who like to really hone in on one muscle group each workout to maximize intensity. As for overall benefits of training 6 days a week, you workouts will not need to be so high volume so you can get in and out of the gym mins Once the habit for exercising is built, it becomes addicting and something to look forward to, so for a lot of people, the more they can train, the better!
Finally, a 6 day split allows for multiple variations of splits. You can create a 6 day split in many different ways and for many different goals - strength, hypertrophy, powerbuilding, fat loss, etc.
So you can change up the plan every training cycle weeks and still workout 6 days a week. On that note, here are some examples of different 6 day workout splits. Note: You can move the rest day to any day. This is a 3 days on, 1 day off, so essentially a 6 day training split.
This is your typical bro split with just one rest day after all muscles have been worked. The thing is, though, if you are doing big compound lifts like squats, deadlifts, bench press and military press, your core will be getting plenty of work. Just add one or two core exercises to the end of your workouts two to three times a week. Cardio can be done at your discretion. You may choose to do cardio after your workouts on some days or in the mornings.
Cardio is optional. The best 6 day workout split is arguably the Push Pull Legs 6 Day Split, which was the first option we listed above. Overall, it is efficient and it facilitates recovery better than other body part splits. With a split like the Bro Split, you have chest and triceps on day 1 and then shoulders on day 3, that only gives you on rest day between muscle groups that are often involved in the same exercise i.
The Arnold split has the same issue. You really have to be a beast on recovery mode to get good results with these splits, whereas the Push Pull Legs split gives you the most possible rest time and frequency for your muscle groups based on 6 workouts per week. That is the workout plan we have for you today. Now, if you prefer another 6 day split, no worries, we are going to cover the most important exercises for each muscle group and discuss other things like rep schemes and volume so you can create your own 6 day split.
Keep it long when you lift heavy and short when you lift light dumbbells. If you work out only four or five days a week, you can check out some of the following programs. You can train your chest, shoulder, and triceps on day 1; Back, biceps, and wrist on day two, and legs on day three in the PPL workout program. Doing the dumbbell push, pull, legs for 6 days a week allows you to train your major muscles twice a week. You can also train your abdominal muscles on your push or pull day, depending on how much energy you have after your significant muscles group training.
The Bro split means working out only one muscle part in one training session. And it is suitable for those who want to maintain their muscle mass and strength. And it does not progress hypertrophy much in the long run. However, if you want to maintain your muscles volume, you can follow the below schedule.
You can do many mass-building exercises to increase muscle mass, such as bench press, squat, overhead press, deadlift, and dumbbell rowing. Working out for the 6 days allows you to train your muscles at least twice a week and help you beef up muscles — demonstrated in a meta-analysis researched by Sports Medicine.
The program is structured into splits for a total of four workouts, with a day of rest in between each. For example: Monday is chest and triceps, Wednesday is legs and abs, Friday is back and biceps, then Sunday is shoulders, traps, and abs.
The cycle begins again on Tuesday the following week. To focus solely on hypertrophy or muscular size vs. Complete this plan for six weeks while gradually and modestly increasing the reps or weight each week. After the six weeks, switch off the plan for another four to six weeks before returning back to it. Daniel Scali set a new Guinness World Record despite chronic pain in his left arm. Tyler Valenzia explains his approach to creating a stronger set of arms.
Jump to the routine. Read article. Want a copy on the go? Exercise 1 of Exercise 2 of
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