[kctiger]

I have a pretty naturally big body and I look like an athlete. In order to maximize my physical build I have been trying to figure out the optimal routine. I found it worked best for me to lift weights one day and do cardio the next, but I was just curious as to what others find to be best.

1. Should you lift heavy weights on consecutive days? (obviously not on the same muscle group)

2. How many reps per set should you do? (I try and aim for a failure around 6-8 reps)

Clearly it is important to get a lot of rest for your muscles to rebuild after a solid workout. I lift heavy every time I lift, I ordinarily don't lift for the "cut" look. So I have an issue. If I work on my biceps one day, the next day they are for sure going to be sore, so should I work on my chest regardless or should I take a break and do cardio that day to give all of my muscles a chance to regroup?

[AKeagle]

Are you going for bulk or tone?

[kctiger]

Bulk.

[AKeagle]

OK, this is my workout schedule that I follow.

Bench, Stacks (8, 6, 4, 2) of a heavy weight, then lower weight by 10 to 20 and do (4, 6, 8)

Butterflies, same routine.

Biceps, same routine

Triceps, same routine

Choose one of your shoulder exercises the do the same routine on.

Then there is a couple shoulder exercises and shrugs. During these exercises, look at doing a higher weight at 8 reps 3 sets. The more reps you do, the more you tone. So change up weights when you get to 10 reps 3 sets.

Then abs, I find I don't get a good burn at high weights, so I turn it down and go for reps, about 40 to 60 a set, again 3 sets.

I have followed that routine for 10 weeks, and have gained about 5 to 6 lbs in muscle.

[kctiger]

I have a routine down... I guess my question is maximizing my workout. Do you workout on consecutive days or do you do the M/W/F thing?

[AKeagle]

I work out everyday

Upper body one day
Lower the next day, including running

I do that 6 days a week, and take one day off on the weekend
On weekend I might do some push ups and what not, but nothing as intense

[none12345]

I lift weights every other day and cardio on off days for light training. I found that works best for me.

[none12345]

To answer your question, even if I am sore, I push myself, that's how you get bigger but in your case your not looking to get bigger than maybe you should get a bigger routine.

I work out chest, triceps and shoulders on one day

Legs, abs on the other day

And biceps and back on the 3rd workout day. Usually I'm not sore for the next work outs after a day of rest in between.