Anyone has a good training program I could use?

I am starting to think my random program makes me reach a level of over training(It may not be a over training but maybe a improper program) example: I feel tired even if I sleep 9-10 hours and eat well.

I train 5-6 days a week. My goal for now is to gain some muscles and also increases my strength. Also maybe it can help I almost do 20-25 sets of different kind of training but only aiming in 2 differents parts of my body ( Biceps, Triceps) ( Chest,Shoulder)


Thank you

but you didnt list legs.....

I just gave a example haha I do deadlift , lunges ,leg press etc...

Squats squats and more squats

Do you give your each trained muscle to rest at least 24 hours befor you train them again? Do you eat enough carbs ?

This post was edited by BigBalaBoom on Aug 1 2017 01:39am

Thanks for your reply. I usually do 2 different muscles each day. As for the carbs, i am not sure how much should I eat and even for the proteins

MY full program: Monday: Chest/shoulder Tuesday: Biceps/Triceps Wednesday:legs/back Thursday: I try to do traps/back/deltoid Friday: I repeat what I did last days

There's a sticky, you can ask for a food plan.
From skc, he's great at these stuff.

This post was edited by BigBalaBoom on Aug 3 2017 02:14am

Yeah, cause 24 hours is all the rest your muscles need... Make that 72 unless you're a juice daddy

24hour is enough unless you are your weak ass

This post was edited by nilsso on Aug 3 2017 09:53am

Do you work out or did you follow me and try to talk smack? I'm aroused either way.

Growth happens after the exercise and tearing of muscle fibers. Eat healthy, get some proteins in and you're good to go 72 hours after. This rule works for me personally and is endorsed by many professionals and incorporated in many training programs for strength / bodybuilding. Ofcourse, some bodies recover faster than others and there are many factors that contribute to this: youth, juice, conditioning, intensity, etc. Even when you don't feel stress or muscle soreness (some are more prone than others) and even when you think you can do biceps again after 24 hours, just don't.

Your program:



5 Days on
2 Days off

I followed a program for this and it worked wonders for me.

Monday: Chest - Triceps
Tuesday: Legs
Wednesday: Back - Biceps
Thursday: Shoulders
Friday: Legs

In the beginning it's all about trying to feel what's best for you. It's trial and error so don't worry too much about it the first couple of months.