How Many Times a Week Should I Workout?
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- Опубликовано: 3 мар 2017
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Can you workout everyday? Or should you exercise only a few days of the week? Find out the best training frequency that works for you. You might be surprised about how often you can work out per week!
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www.ncbi.nlm.nih.gov/pubmed/2...
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Picturefit on RUclips! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Sorry bros, plz don't kill me for mis-characterizing bro splits. One luv
PictureFit What about athletic based training. I may lift weights 1 a week, but I do plyometrics and spirint 2 to 3 times a week.
PictureFit love your work man plz do a video about noob gainz
its cool..
PictureFit For push/pull split. Do you do shoulders on both days? I ask because the anterior and posterior deltoid do not do the same biomechanics at all. One pushes the other pulls. Does it really matter which day you do shoulders for push/pull and if it doesn't is it okay to split your shoulder workout in half for each day?
don't know 'bout bro splits buuuuut i work like this; day 1: chest, back & abs -> day 2: rest day -> day 3: legs, triceps & abs -> day 4: rest day -> day 5: biceps, shoulders & abs -> day 6&7: rest days -> then repeat :P LEL
listen to your body
brain: you see those cookies over there?
me: yeah
brain:eat them
Only happens when you're high weed turns the brain on
lol this made me chuckle
@@cornflakesmachine300 Mimimeow?
xDDDDD
Listen to your BODY.
Stomach is part of your body too,
and stomach don't want it, just bacteries inside the stomach "tell" your brain to eat next junk food, but when your stomach is clean, only YOU will want the cookie.
I been having rest day for 2 months after my last workout. I just wanted to make sure my muscles have enough rest....lol
ur losing gainz
Clorox Bleach WHAT REALLY I THOUGHT IT WAS THE BEST FOR ME??!😭😭😭
@@cloroxbleach3936 #missedthejoke
😂
🤣🤣🤣 Pff that's nothing..I've been doing it for more than 6 months 😎🤣🤣🤣😉😉
Rest day?
Where’s the ‘rest’ muscle and how do I train it
😂😂😂
@@roddyarma548 😅😂😂😂🙏🙏
You train it by sleeping
@@Ejaz100 I'm 3 years old and can sleep about 503lbs, is that good?
@@RandomPerson-cx2yl 503lbs? Can't even reach 600lbs? How pathetic 🙄
personally I find that working out 8 days a week works best
Same. It works better that way.
Daishinkan’s Apprentice normie, 9 days a week is best
8 days it is then.
Y’all mean 8 times a week😂😂😂 there aren’t 8-9-365 in a week!😂
Im gonna go ahead and be a party pooper.... there are only 7 days in a week 😤😤
What do you guys think about the new animations so far? Yay or nay?
PictureFit yay
yay
Looks great!
PictureFit do a video on gains for each body type
PictureFit Yay
90% of the answers to the videos on this channels "It depends..."
RealShufi That's because working out involves a person's unique physique, mental state and genes
RealShufi because there are many factors to consider. there's no one magic formula that can give everyone their desired results, esp since the results people desire can be very different. so the methods would naturally differ too.
I know, guys. I was just making a joke.
RealShufi haha sorry, sometimes it's hard to tell with the kinds of ppl on the internet these days
RealShufi oh my bad
Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: Shoulders and Legs
Day 4: Rest
Day 5: Repeat
Hunter Lux woah, this is what I do
u need abs workout
@@powerlegends4251 He can do abs at the end of leg day
power legends I do a short ab routine every day except for rest day
i do chest,legs,shoulder,forearm and abs a day i rest 2 days a week
I only workout everyday because I'm bored through out the day
Hahaha same
Same hhahaha
yeah less screen time and more gainz 💪
i aim to reach this level of dedication (to boredom) some day xoxo
True bros don't let bros skip leg day.
Daikataro Kamegawa no true bros always remind them. Then they go do arms and chest together.
Kkl Jfjsj What kind of bro skips leg day?
'Shut up and squat' - Ronnie Coleman
Daikataro Kamegawa bros shouldn't be skipping leg day in the first place.
@@mopbuckets4734 bruh
Rest days? What the hell do you think I do when I sleep?
I work out when I sleep. My body automatically sleep-lifts. I'm considering putting seat belts on my bed.
shotgun6X do you do ass claps like Patrick?
😂😂😂
Exactly!!! Some of us are Gokus' and some of us are Freizas'
'DB Return of F' fans will know what I mean by this statement. 😏
The Legendary Legend nobody seems to have undrstood it
I really like how you comprehend all sort of cases that should be taken account of to get what we actually desire in the first place. "It depends" is more reliable and comprehensive for everyone rather than just a yes or no 👌👌
I don’t know why everyone hate legs workout i like it it’s the best
Yep, only thing I sometimes skip is hands day and six pack day.
I find it an amazing confidence boost,barely movong down the stairs makes me feel like I did not waist my time at the gym
same lmao leg day is nice
9
@Slinky TV lol calm down buddy don't have to go full rage mode rofl, anyway i don't like any kind of sport like football and i like leg day so it's not 'only" those kind of people...
dammmm picture fit is making some gains did you check those triangles , lol
Radioactive Milksheik yasss he is daddy af now😘 lol
May Eighteen did he show himself on his videos?
Joshua Carrillo wow i can only bench squares
Radioactive Milksheik Ikr
Radioactive Milksheik 😂😂😂
6 Days per Week:
1.Push Day
2.Pull Day
3.Legday
4.Recovery
5.Push Day
6.Pull Day
7.Legday
8.Recovery
...
Works pretty good for me :D
Timo Gamer Wait But thats two days of recovery, that means your routine goes over a week.
@@yatosjumpsuit6837 and? this is my routine,goes well
@Ricky Rick sometimes i change ,depends what muscle is weak
@@ollMariusllo 6 days/week with 2 rest days it's literally impossible. The week after this one is 5 days of the week.
Yeah, unless you're in college or have a day job. I'm lucky to work out 3 days a week.
I usually lift 6x a week and when I have upper body I’ll do HIIT circuits after my works outs and it’s been great, I’ve seen tons of results as long as I have ONE rest day I’m golden
Cardio is important too!
Heart is the strongest muscle
-Braum
Nova Calisthenics cardio kills gains tho
jr kai Both are good. I prefer cardio tho
Lmao this dude quoted braum 😂 he is ripped tho so he s probably right
jr kai lol plz check ur fact
Wrestling is all about cardio. So if you are strong you better hope you get a good few hits to kill somebody if you are in a fight. If you are running to get somewhere or are running from something cardio is your best friend. To climb up a steep hill with heavy bags. Cardio and strength would help but I think strength would be better.
What's a leg workout?
Rest day.
PictureFit haha right
+PictureFit lol didnt know you were funny
PictureFit hahahaha
When you use your legs to walk to the dumbbell rack and pick up weights to do bicep curls
Instructions unclear ended up losing half my IQ
Patrick Macari just watch Richard and Mortimer
Luv u both
Then how u typing
So now you have 5 IQ?
Patrick Macari But you doubled your gains so who wins
Great video. Short quick and to-the-point and not long-winded like some others. I will definitely subscribe and check out your other stuff!
I love how your videos aren't about giving us an answer it's about giving us enough knowledge so we can make our own.
I walk everyday and stand everyday. Is that enough for me to skip leg day? I don't want to overtrain it.
Good call man
Marcel Marilag what are your goals? if you want bigger legs, there is no skipping the leg day. Walking and Standing changes your kcal amount, but you will not get many gains...
take alot of stairs and bicycle
It depends.
Marcel Marilag if you're soft you can skip legs
I workout six days a week. Sunday is the only day of rest 🙏✝️
Technically Saturday
@@apologeticministry technically no
Its saturday
@@mori5079 Bro killed Jesus
"When you're only walking on the treadmill for two hours watching telenovelas" damn u got me
"I'd rather overtrain then undergain"-Dom Mazzeti
Dylan Vandergriff he's the absolute brofessor
Dylan Vandergriff i
but you can get by without doing either
overtraining is worse than doing nothing since it triggers stress hormones such as cortisol which will make you lose muscle instead of gaining it
your muscles arent cornflakes..you get to overtraining once your heat pumps so fast when you just walking...until then..you´re fine
Great ideas! I've learned to split working out body parts one type a day for the whole week. Like chest one day and back the next day and that kinda thing. It works out quite nicely for me so far.
This is the single most comprehensive video I've seen on this topic, and I've seen A LOT!
stopped excercising for 3 months ate junk food mixed with healthy food then all of sudden I worked out then my muscles freakin expanded I thought I was seeing things.
Used to do regular brosplits, moved on to upper/lower and I feel like I gained much more this way. I train 4 days a week.
Nice!
I already knew all of this but your videos are so entertaining!! love the new animations :)
Awesome! Glad you enjoyed it anyway =)
I can only rest 1 or 2 days in a row without going stir crazy, but I'm just high energy. It took my forever to figure out a good rest day/work day balance, and it really depends on how you feel, I can't overstate that enough.
Thank you so much!. your videos are really helpful and easy so I can get it easily.
Hey PicFit, I usually workout 3x per week for an hour doing Chest/Triceps, Back/Biceps, Shoulders Abs and Legs. I know my routine isn't optimal but definitely enjoyable!
Nice man!
Please do a video on carb cycling! Also, thank you for providing the NIH articles supporting your claims. Your use of peer reviewed research in your description is the reason I take you more seriously than other people in RUclips.
I lifted everyday for a week when I started and gained really fast.
Now I'm doing 2 times a week for every part of my body... I feel lazy as shit but I guess it's better
SharkByte when you start you will gain faster, after you gained more and more muscles mass it takes longer
Everything I needed to know in regards to working out has been answered. For that, you earned a new sub! 🙌🏻
It's cool.. I liked the idea of getting yourself a character inside the video, and congrats for the new channel logo as well. Keep up the good work :)
Thanks!
Guys... good job as always!!
Thanks!
Bro i love your videos you help people so much keep up the good work👍👌👍👌👍👌👍
I'm a female, 18, and I went from training 5x a week to 6x a week now. I carb cycle so I work around that and my training is leg focused because of my current fitness goals. occasionally ill implement a rest and swap out the full body day.
1. shoulders & back
2. legs
3. biceps & triceps
4. full body
5. compound lifts
6. legs
7. REST
haha love the dom mevetti reference also I love the increased production value keep but the amazing comtent
I swear every upload is something I've been wondering recently :O
I'm reading your mind.
EXACTLY
dam picture fit is the best, thankyou man
good job as always!!
Monday - back, chest, arms. 1h20m
Tuesday - 35min cardio
Wednesday - abs, legs 1h10m
Thursday - 35min cardio
And from when on repeat. When 4 weeks ends, I rest couple of days and start working out again. Results are pretty good. Since January I was 104kg, now I am 95kg with some good gains also (I'm 185 tall). Just to note I started working out in Autumn 2016 but results were subpar. Before I started working out I weighted 106kg. I lost weight and gained weight and so on endlessly. So I knew that I had to change something drastic about my workout and especially with my diet. With the help of your videos and some other websites I researched a lot and came up with this routine. And it really works well for me. I'm satisfied.
35 min cardio is too much ur muscle wont even grow dude
@@kinglone9720 I don’t think that’s the point. It’s just good to have good cardiovascular, also it’s good if you’re cutting
Man nobody's going to the gym for only 35 minutes
7 days a week. One of these pure cardio ( what I consider as my rest day). One TRX. One leg day. 2 days arms and shoulders. 1 day booty. 1 day core (abs and back). Been doing this for about 3,5 months now. Lost quite some weight and have higher basal metabolism aka I can and need to eat way more, which I absolutely love XD
Thank you for the advice man your the best!!!
As said in the video, it depends on many factors. At 45 years old, I have found that training three times per week is enough and still very effective (I do cardio the other four days). I train very intensely and my muscles are always aching, so training more than three days would just translate into overtraining (at least in my case). When I was younger, I would train six times per week, but age has taken its toll :-)
Hey man, how are you doing now? I just turned 18 and I like how disciplined you are. Talking about stamina and age. I really admire that you could work out 6 times per week! Id like to know how you started, and what do you suggest at the time of being used to this fascinating discipline?
I think the best workout split is: Monday:Push
Tuesday:Pull
Wednesday:rest
Thursday:Push
Friday:Pull
Saturday:Legs
Sunday: rest
How dare you only train legs once a week
@@ShoaibKhan-bz5qm its enough mostly. You can always train more but once a week i think is enough
@@ShoaibKhan-bz5qm depends on what you want to achieve. My lower body is so large compared to my upper body that I do not train legs seriously at all
@@mahmud7645 I don’t know your situation but I’ll just say this incase it applies to you. I was the same way, had a tiny upper body (lean mass anyways), and a super stout bottom half. Huge quads, huge calves, strong glutes. First day in the gym I was able to max out the leg press sled, quad extension machines, squat 225 etc. Basically was able to hit what are considered milestones for most my first day. (I had been 100 lbs overweight for years). I lost about 70 lbs and didn’t really focus on my lower half outside of like once a month, and I didn’t put much care into it when I did because of how bad my body proportions seemed to me. To make a long story short, I have made considerable strides in my upper body lean mass and strength numbers, but months of neglecting my naturally strong lower half and being in a constant caloric deficit caused me to lose a LOT of my mass down there, to the point that I’d argue my squat is my weakest area of the 3 powerlifting exercises. You don’t have to PR every week, but I wish I just did maintenance programs for my legs!
More legs bro 🦵
love ur videos!
Thank you , Picture Fit .
screw all that bro science , 8h of arms training,16 protein shakes,that's the only way ur gonna build serious arms , but why stop at arms? 8 h of everything , if you wanna step it up , why not train the whole day?
Cute not toxic boi xD screw it, start living in the gym and bullying all the small guys so more plates for ur bench press then in the end just take out the whole gym Including the workers gotta shock the muscles RIGHT BABE
Whatever it takes
4 scoops per set
Cute not toxic boi xD Dang. You'd go through lots of protein. 1000$+ a month haha
Good fucking morning GodDammit
I was just thinking about this
Gotcha bro
Very good video thanks
Really helpful! Thank you!
its hard to count volume when you are doing sports aswell
but i have a knee injury now so well... :/
It's definitely hard. Best wishes on the recovery!
Itzak yeah I play soccer few times a week and sometimes it interferes when it's leg day or whatever
I do upper body/lower body 3 times a week and im planning on doing some cardio somewhere in between
Guys... good job as always!
Good stuff bro
Recovery is much as important as workouts.
2:53 will I achieve that triangle arms too bro? 🙄😂
Love how he talks about strength training than cardio... I wonder how cardio plays into this if you can answer that would be awesome
Based on this can you recommend a dumbell workout for gains. I've been doing a basic Full body (3 varieties A/B/C) 2-3x a week for about a year and have hit a plateau. All 3 (A/B/C) workouts have a leg+ ab exercise, A+B have bench+row+bi+Tri. C has overhead press + romanian DL.
So... just work out 20 years a week? Ok cool
I usually work out 5 years a day but 20 years a week is not bad
IRONMAN/ TONY STARK that sounds pretty manageable.
My friend works out a decade a year while working out a year a decade.
Love the profile pic!!!
@@aidangittings7810 thanks 😊
@@ironmantonystark138 how long have you been in the hyperbolic time chamber?
Mon: chest, biceps, abs
Tues: back, triceps, cavs
Wed: legs, glutes, shoulders
Thur-Sat: repeat
Sun: REST
Andrey Kashin do triceps with chest and biceps with back
Andrey Kashin you’re already using your biceps with most back exercises and using triceps with chest workouts. Makes more sense to do it that way
When you use the triceps and biceps with the compound chest and back exercises, they get tired, so when you isolate them after, you can not do as much weight and reps. But really it's a preference thing, I tried both ways and I like it this way better.
I don't get why people do leg day. Doing leg exercises the entire session is unbelievably boring
Hey PictureFit, great video! I was just curious I am hoping someone could help me out with a question of mine. About a year ago I worked out from December 2015-May 2016 with 2 friends about 4 times per week with the "bro breakdown." We made really good gains in that time frame, I went from only being able to rep about 115 to maxing 200 lbs. Going into that summer I began working full time when college let out, and so I lost a lot of what I had gained, but when I got back to college I started doing lifting for tennis. I did not really stick with a serious plan, but for my entire sophomore year of college I got into a sporatic workout routine where I would get really motivated for a couple weeks then stop for a while etc..etc.. I began to notice that when I would work out even if I hit the gym for one specific week and went hard, my arms, core, back, and chest would gain in size relatively fast compared to when I had began working out back in 2015/early 2016. I play a lot of tennis during the week so i am very lean, so I dont know if the gains I do see while I lift seem to occur quickly because of my thinner 6'0 155lb frame, or could it be because of the hard lifting my friends and I did that muscle growth will come back to me quicker because I have been there before? I have just been thinking about that in relation to building the right workout plan for myself.
wow...i love this channel
Soo it depends.. save your time
don't expect life to always hand out simple answers. gotta learn, and actually use your brain to sort things out. this tells you WHY it depends, literally tells you what criteria you should use for you to figure it out. it's all situational since different people have different goals, workout preferences, levels of dedication, time and strength starting points
Cumcrete Jungle chill tf out big man
@@emuwarlord2965 Man legit only talked about strength training and didn't really consider the other kind of exercises out there soooo....
@@jerusha4jesus Well this channel is about gaining muscle/strength...
@@emuwarlord2965 exactly
2:17 that is clearly the one and only brofessor himself
one i like about PICTUREFIT that they reply to his/her subscribers unlike other mean youtubers they just dont care about their subscribers
I use a six day training cycle with 3 days of calisthenics and weights, and 3 days of cardio split between swimming, running, and hand-to-hand combat. It's good for me!
Beginners: Full Body (3x a day)
Intermediate and Advanced: Push/Legs/Pull, Push/Pull, Upper/Lower (3-4x a day)
A day? You smokin meth coach
Did you mean 3x a week
Day 1: Arms
2: Shoulder and Back
3: Chest
4: Abs
5: Legs
6: rest
7: rest
*_Is this fine? Any suggestions??_*
If your goal is to build muscle, train each muscle 2 times a week. Maybe pair Arms and chest on day 1, back and shoulders on day 2 and then abs and legs on day 3. Repeat that and rest the weekend
@@yasnlel9617 oh okay....thanks
Dont rest 2 days at a time I reccomend 1 in the middle of the week (Wednesday) and the other in the end of the week (Sunday) by I personally train 6 times a dsy
holy shit First Video ive watched from you and just thought: holy shit so many damn good Information! instantly subbed and liked the video. First I thought this would again be a video of a fitness youtuber where a Black and White thinking-style is the main part of the video (which especially in fitness is completely wrong!). Because you cant give a General recommendation which is completely right for everyone! It depends on different things such as you said! Keep on giving that quality content.
Ive trained non stop for 80 days now with no-rest. Keep growing .
steroids = everyday
no steroids = no everyday
i train everyday and dont take steriods.....
isnt cortisol a good thing
Patriot Rick no. Cortisol makes your body burn tissue for energy, including muscle tissue.
dude..that doesnt mean anything..we are not all equal and a guy can train 2times a week a muscle group..and be all tired while ohter can train everyday..and feel..fine..Also..if you´re not a beginner at lifting...your recovery gets better...
manticora avatares no. It’s the exact opposite. Advanced lifters need more time to recover because of the heavier weights that they’re lifting. Do some research
I just workout everything for 3 hours every other day, been doing it for 3 years and I’ve definitely seen major improvements
How u doing now, 2 yrs later?
What about now?
Me too, results being great
Thank you,it helps.
Congratulations for your 1m family
In advance
😁😁
From my personal experience, you can perform a full body workout 4 days a week as long as you don't feel tired the next day. My initial weight was 55 kgs when I started (173 cms in height). After 4 months of training, I am 65 kgs now, which comes to 2.5 kgs every month. My gym routine:
Mon, Tue, Thu, Fri: Full body
Wed, Sat, Sun: Rest
I have the same routine and I have big result. For me my focus is to lose weight and muscle growth, with this routine I started to 102kgs (1.70cms) to 81kgs in 5 months
how did you gained so much weight?
@@wrzesin8209 He got fat.
People with elite genetics should expect to gain about a pound of muscle per month. Yet this dude claims he gained 5 pounds of muscle each month ,for 4 months straight. This is only possible if his starting physique was being malnourished African child.
I do 7 days and rest 1
@@travlr1552 55 kg @ 173 cm sounds malnourished indeed.
I wouldn't say he got fat, he got to his normal body weight
I do:
5 Days per Week:
1.Upper body
2.Lower body
3.Upper body
4.Lower body
5.Upper body
6.Work (lot of stairs)
7. rest
tnxx for valuable suggestion..
Good vid bro
As a teenager (Nearly 17) I find that age is a factor for recovery too. If your a teenager, with the proper eating and sleeping habits and resting on weekends I feel like I can make gains by working the same muscles every week day. As a young adult the information in the video definitely applies, and as you get older it would only make since that you need more recovery time. (I am assuming about getting older. Correct me if I'm wrong.)
Definitely. Older individuals should have more recovery in between.
Thanks:)
This was Awesome
This channel deserves more views/subscribers
Thanks!
Upper
Lower
Off/active recovery + stretching
Upper
Lower
Cardio + stretching
Off/ active recovery+ stretching
Off
UPPER BODY - LEGS - This is my cycle.
Ian Chapoy
that and fullbody are the best for naturals
Same here.
Monday, thursday - Upper body
Tuesday, friday - legs.
;P
im sure y'all look like a crossfiter too
You are the one in your pic? I am quite bigger than you LOL
+HippopatumusKing Look at this pic, he looks like a crossfiter
I train strength training 7 days a week, 1 train per day. My plan is structured for 5 sessions, A (Chest, Triceps), B (Legs and Shoulders), C (Abs), D (Back and Biceps), E (Legs and Shoulders). On the other 2 days, I repeat two of the sessions from the point the week started. I don´t feel tired or bored at the gym, my trains take less than a hour and a half even when the gym is filled. Leg day is a complete killer because I train every damn muscle (glutes and tibia, which isn´t very frequent for dudes to train).
okay question, gym newbie here. Is this a good starting point?:
Saturday: Intense full body workout at the gym
Sunday:rest day
Monday: Cardio+sport (PE at school + Rugby training)
Tuesday: Arms + Chest day at Gym
Wednesday: Rest day
Thursday: Leg + Stomach day at Gym
Friday: Rest day
first day : chest,back,bi
second day : leg , shoulder , tri
rest day
the same :)
Forgot abs forearms traps
I don't know if you've seen my request but can you do a video on EMS(Electric Muscle Stimulation)?
On the list now ;)
Keval Patel that's bs
It doesnt do much in terms of gains, at all. Its sometimes usefull for stroke patients, but for normal people its not enough stimulus/intensity to create a significant adaption.
Usually do light cardio and some ab work on rest days
PLEASE ANSWER
3:12 Is that same with bodyweight training? For example if I can do 12 pullups, should I do 4 sets of 8-9 reps?
And whats the difference between gains and strengt? Arent they basically the same when u do calisthenics?
Day 1: Chest and Biceps
Day 2: Back and Triceps
Day 3: Legs and Shoulders
Day 4: Full Body
Day 5: Rest
Rinse and Repeat - you'll get there :D
Laith Khamm I’d switch the bi and tri for more of a Pull and Push type day, just my personal preference
Bro u cant do full body after legs
Day 1: chest, bicep, legs
Day 2: back, shoulders
Day 3: chest, bicep
Day 4: back, shoulder, legs
Rest 2 days.
Do back and biceps and chest and triceps instead of the other thing
Why does this guy only has 330k subs?
It depends
@@bernhardm.3118 Damn you, you stole my comment. Was coming here to reply the same, until i saw you
Haha!!!
@@sanesanity9056 you too slow bru🤷♂️
He has 900k
Sheesh 600,000 more since this comment
I took a week off because I learned I was over training for 2 months. I've been doing more than the recommended amount and now my body is STILL recovering.. thank you so much for the info! Definitely going to try this today
When and how did you realize that you were over training? What are the signals
@@nik7bkh965 honestly man... The signals are when you stop to recover. When you overtrain, your body get used straining your muscles. So you won't get sore and you'll get stronger but if you stop, your progression will just disappear. Honestly, just do 3 exercises per muscle group and do a recommended amount of sets and reps and you'll be fine. Never exceed the recommend or you'll be overtraining. I hope this helps man
holy shit WHERE HAS THIS CHANNEL BEEN ALL MY LIFE?
I've been working out 6 days per week the last few weeks and I'm starting to feel pretty horrible. Should probably cut it down some. Definitely not someone who just walks on a treadmill.