natty training 4 day workout rest time test

[GynoPuff]

Hi guys so I was doing a 5 day straight 2 day off workout routine which will work if your 18 or on the gear but im 28 I feel that 2 days on 1 off works well because your actually allowing your body to build its t levels up again. I hit everybody part every 5 days i feel that 3days its still sore and recovering 7days its already well past recovered.Here is what I'm doing please give input.

Day 1 am Chest Back pm arms shoulders
Day 2 off
Day 3 Legs
Day 4 abs cardio
Day 5 off
Day 6 repeat (been 5 days since c b and arms )

or would this be better?

Day 1 am chest back pm arms shoulders
Day 2 off
Day 3 legs abs
Day 4 off
Day 5 repeat chest back am pm arms shoulders

Would thisbe better? Keep in mind yoyr hitting legs every 4 days its been 4 days since i hit chest back and arms everything was still a bit sore yesterday but today it feel recovered.

Chest training:
Incline bench 135 hypertrophy 3 sets 15-20 reps (recovering from shoulder injury )
Cable incline decline flys : 100lbs 3sets 12 reps
Fly machine: 3 sets 12-15 reps

Back:
Seated cable row: 195lbs 3 sets 8-10 reps
Close grip lat pull d : 3sets 160 140 140 8-10 reps
Bent over Row: 3 sets 110 10-12 reps
Reverse FFly: 3sets 90 70 70 12reps
Shrugs: 2sets 60lbs 40reps ea

Arms:
Curle bar 50lbs 3 sets under hand 12reps
Curle bar 50lbs 3sets overhand 12reps
Hammer curls: 3sets 25lbs
Curle machine: 3sets 90lbs 10 reps dropset

Tris:
Skull crushers: 3sets 45lbs
Tri cable pull down: 3sets 50lbs

Ill update the rest later

 

[tbonexl]

So your benching 135lbs but using 100lbs for flys??? Your doing something wrong puff... Go find the biggest chic at your gym and see if she'll let you train with her...

 

[GynoPuff]

I meant fly machine. Tb dont get mad because im shredded.

 

[tbonexl]

Your not anything at all puff lol!

 

[GynoPuff]

I know so give me input on the weekly routine and days between work outs

 

[oldmusclemike]

A few years ago I was doing a five day routine and two day off. At my age 62 at the time, I found it to be hard to go five straight days. I always hit a muscle twice within one week.

I have gone back to my 3 day on and 1 day off routine and I get better workouts and enough rest between body parts. .

I suggest the 3 on 1 off

 

[tbonexl]

Puff, you don't seem to get much advice because nobody takes you seriously. You claim to have done many cycles but have nothing to show for it but gyno.

If I were you, I would stick to the basics. Squats, deadlifts, bb rows, military presses, flat bench, dips and chins. Eat food and do basic lifts. If you can't grow off that shit then your doing something wrong...

 

[GynoPuff]

Puff, you don't seem to get much advice because nobody takes you seriously. You claim to have done many cycles but have nothing to show for it but gyno.

If I were you, I would stick to the basics. Squats, deadlifts, bb rows, military presses, flat bench, dips and chins. Eat food and do basic lifts. If you can't grow off that shit then your doing something wrong...

Right on gyno for sure. I will do more compound exercises but I have injured my hip and rota-tor cuff so I have been trying to work around it but I am just getting back in to dead lifting and squatting again. I feel like without compound movements its almost as if im beating a dead horse. I have put on around 50lbs in 3 years (keep in mind started at 145lbs at 6'1) but the gear was a bad idea. I will stick to basics and eating 4k + cals a day.

 

[roughneck_jones]

I'm natty right now too, never cycled, and I'm doing 2 on 1 off, 3 on 1 off. My routine is centered around squats, deads, and bench. Example:

Mon- max effort squat and dealift. Lower body hypertrophy work to finis (clf training too)

Tues- Dynamic (speed) bench press, lighter weight, many sets of 3-4 reps quickly performed, accessory to finish.
Cardio-45 min incline fast walk

Wed-fasted cardio in am (hiit) no lifts

Thurs-dynamic squat, deads...direct core training to finish, then cardiovascular (incline fast walk 45 mins)

Friday-max effort bench, concentratedo arm and core work

Saturday- AM-hiit cardiovascular PM- total body mid weight accessory work

I'm 29 years old And I work my ass of everyday on this rig for 21 days straight. I know the feeling of being worn out. This routine seems to take me right to that liNE without crossing it, and I'm still hitting every body part 2xweek. I do think know how good of a program it is. I kind of combined several principleA I to one. But after a full week of it, I'm already feeling stronger and seeing a little more thickness in the right places.

 

[Megatron28]

Why not something simple like Push - Pull - Legs? Mix in one or two rest days in there depending on what works for you. Google it.

Or an Upper / Lower Routine?

 

[Onk]

Puff, you don't seem to get much advice because nobody takes you seriously. You claim to have done many cycles but have nothing to show for it but gyno.

If I were you, I would stick to the basics. Squats, deadlifts, bb rows, military presses, flat bench, dips and chins. Eat food and do basic lifts. If you can't grow off that shit then your doing something wrong...

don't forget those clen issues he had