Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: slaveboy1980 on May 28, 2008, 06:28:10 AM
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the usual 4 or 5 splits are bullshit for natural athletes. they are a very inefficient way to train. drug users can get away with such routines where you hit every bodypart directly once a week. but a natural shouldnt use those routines. a natural should NEVER bodybuild. as a natural you should only do powerbuilding routines that focus on a few key exercices and where the main focus is getting stronger in those basic exercises.
as a natural every body part should be hit directly 2 times per week (3 timer per week as a newbie or if your a HST sissy) or every fifth day.
upper/lower split 3-4 days a week is close to optimal for most people. and in reality you very rarely need more than 2 exercises for a bodypart in the same session. often one exercise per body part will do the job...except maybe for back were you need a rowing exercise combined with a chin or pulldown exercise. sets per body part should be 3-7 or so (in general). even less if you use extreme intensity techniques such as rest pause (DC training).
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Before I believe you, I want to see some credentials >:(
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Ive switched over to a "powerbuilding" routine and im seein pretty good gains. natural 2.
I was too busy chasing the burn and the pump. Never occured to me that strength increases
would result in size increases.
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Good point, Slaveboy. Tell us more!
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That's interesting.
When I first started I had the usual fast gains then if anything I plateaued.
I eventually settled on a routine where I would do 2 parts a day for 4 days then rest 2 days. No bodypart got more than 3 sets of only 6 reps, I would go as heavy as I could go. I grew like a weed, strength and size wise.
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I disagree. I have been working one major bodypart per week for years as a natural. I train three days on, one day off. I do 5 sets of ten for back, 5 sets of ten - for shoulders and traps, 7 sets of 10 - for quads + calves, and 8 sets of ten - for bi's, tris and forarms. I usually follow up every training session with 50 crunches, and some form of light oblique work. Due to an injury, I have been adding another set to my routine to make up for the missing abb work. I have always found that for me, variety is the key. I use core movements, but I make sure to switch up the supporting exercises every week. I rarely ever do the same exercise twice in a month - ( other than the core movements, bench, squat, pull up, deadlift).
Honestly, I dont try to overthink it. You could make an argument that you need to hit every bodypart twice per week, and I would counter that if you do it right the first time you will be sore until they day you hit it again.
I used to train heavy as hell and hit bodyparts multiple times per week. That style works, but it also led to a lot of injuries and nagging issues. With a very demanding job, I was not able to recoever, and I was always run down.
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Ive switched over to a "powerbuilding" routine and im seein pretty good gains. natural 2.
I was too busy chasing the burn and the pump. Never occured to me that strength increases
would result in size increases.
Thats true, but at a certain point you are going to hit a wall. Very heavy training all the time will take a toll on you. On the flipside, if you train heavy all the time, and you switch it up, and go for higher reps you will grow. To me it's all about shocking the muscles. A mix of EVERYTHING works best, IMO.
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take your bench and increase it from 225 to 315. tell me your chest/shoulders/ and tri wont grow
go to the gym and pump your chest full of blood. when you jerk off or fuck your pumping your dick full of blood. if the 'pump' caused growth 90% of getbig would have 3 foot long dicks with a 20'' girth.
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4 days a week sample routine: (some people may have to make some adjustments due to lower back fatigue)
mon: lower
squats 3x5-8 1x12-15
romanian deadlift 3x5-8 1x8-12
calf raise in legpress 3x5-8 1x12-15
cable crunches 3x8-15
go home
tue: upper
incline benchpress 3x5-8 1x10-12
chins 3x5-8
shoulder press 3x5-12
rows 3x5-12
skullcrushers 3x6-8
barbell curls 3x6-8
wed: rest
thur:
deadlifts 2-3x5
leg press 3x8-20
glute ham raise 2x5-15 (up to 15 because alot of people cant use weights on these)
split squats 2x8-12
calf raise 3x5-8 1x12-15
abs 3sets
fri:
incline db press 3x5-8 1x10-12
rows 3x5-8
shoulder press or high incline chest press 3x5-12
pulldowns 3x5-12
close grip bench press 3x5-8
db curls 3x6-8
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take your bench and increase it from 225 to 315. tell me your chest/shoulders/ and tri wont grow
go to the gym and pump your chest full of blood. when you jerk off or fuck your pumping your dick full of blood. if the 'pump' caused growth 90% of getbig would have 3 foot long dicks with a 20'' girth.
There's a point where you cant increase it anymore, if that was the case we would all bench 500 on this board. You cant grow your bones or tendons. You guys are right about the theory, but what am I supposed to just increase my bench from 325 - 400? Newbies can apply this type of training much better than a person who has been in the gym for a long period of time. It's not that simple, and at this point as I natural I know I am never going to bench 400 lbs for reps, my bones and tendons wouldent support it. Never going to happen, no matter how heavy I train.
I agree with what you are saying, but it does not apply after a certain point.
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the only good routine is the "custom made" routine you create for yourself after years of lifting weights daily.
Same goes for the nutrition.
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the only good routine is the "custom made" routine you create for yourself after years of lifting weights daily.
Same goes for the nutrition.
True, no matter how much you told haney he needed to use big weight, he stuck with what he did and did well. On the Flipside, Ronnie did the same thing - but with heavy weight, and he did well.
I think a mix of heavy and "light" weight focusing on the muscle movement is the way to go. Best of everything.
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Ive switched over to a "powerbuilding" routine and im seein pretty good gains. natural 2.
I was too busy chasing the burn and the pump. Never occured to me that strength increases
would result in size increases.
??? WTF were u thinking, appearantly NOTHING
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There's a point where you cant increase it anymore, if that was the case we would all bench 500 on this board. You cant grow your bones or tendons. You guys are right about the theory, but what am I supposed to just increase my bench from 325 - 400? Newbies can apply this type of training much better than a person who has been in the gym for a long period of time.
Shit, at this rate I will be benching 600 a few years from now.
taking your bench from 315 to 405 will take a long ass time.you'll probably be out of bodybuilding before you can even imagine what 405 feels like on a bar. when you hit 405 you wont jump up 10 pounds for the next workout. maybee just an increase in reps or a pound or two. just enough to force the muscle to grow.
in my experiance it doesnt matter what your routine is or the weights your using because its relative. only thing that matters is that your increasing in weight or reps from the previous workout.
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the only good routine is the "custom made" routine you create for yourself after years of lifting weights daily.
Same goes for the nutrition.
partly yes. but there are some fundamental guidelines that apply to everyone. people are more alike than they are different.
everyone needs progressivey heavier weight to grow (unless you use drugs..)
protein synthesis isnt elevated 24/7 (unless you use drugs)
etc.
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Hey slaveboy1980,
Why do you reccomend incline bench instead of flat? i'm doing flat only at the mo, no incline. Should i change this?
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I disagree. I have been working one major bodypart per week for years as a natural. I train three days on, one day off. I do 5 sets of ten for back, 5 sets of ten - for shoulders and traps, 7 sets of 10 - for quads + calves, and 8 sets of ten - for bi's, tris and forarms. I usually follow up every training session with 50 crunches, and some form of light oblique work. Due to an injury, I have been adding another set to my routine to make up for the missing abb work. I have always found that for me, variety is the key. I use core movements, but I make sure to switch up the supporting exercises every week. I rarely ever do the same exercise twice in a month - ( other than the core movements, bench, squat, pull up, deadlift).
Honestly, I dont try to overthink it. You could make an argument that you need to hit every bodypart twice per week, and I would counter that if you do it right the first time you will be sore until they day you hit it again.
I used to train heavy as hell and hit bodyparts multiple times per week. That style works, but it also led to a lot of injuries and nagging issues. With a very demanding job, I was not able to recoever, and I was always run down.
bullshit. your injuries doesnt invalidate what i wrote about. jeez. use your head. and trying to get stronger should be the main focus of every bodybuilder ..if you wanna grow, specially as a natural.
also you have periodize the training ,use good technique etc etc bla bla bla.(goes for every routine).
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Hey slaveboy1980,
Why do you reccomend incline bench instead of flat? i'm doing flat only at the mo, no incline. Should i change this?
no. if you like flat press, keep doing it. maybe one day flat presses other day incline.
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There's a point where you cant increase it anymore, if that was the case we would all bench 500 on this board. You cant grow your bones or tendons. You guys are right about the theory, but what am I supposed to just increase my bench from 325 - 400? Newbies can apply this type of training much better than a person who has been in the gym for a long period of time. It's not that simple, and at this point as I natural I know I am never going to bench 400 lbs for reps, my bones and tendons wouldent support it. Never going to happen, no matter how heavy I train.
I agree with what you are saying, but it does not apply after a certain point.
umm...trying to get stronger is better than endless pumping. + rate of growth will decline the closer you get to your genetic maximum (thats normal)
and it DOES apply forever. progressively heavier tension is the main thing that triggers muscle growth.
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since we're talking about drugs vs natural. it is very rare a true natural gets injured. drugs users are pushing weight that their body cannot handle. ive seen people get on a cycle, watch their bench go up 50 pounds in a week, and wonder why they have a pec tear.
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Less is more.
Logbook + patience = progress.
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hit a bodypart once per day.
lots of machines.
lots of isolation movements.
thats the way to do it.
drink on saturdays.
rest on sundays.
repeat.
hope this helps.
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That is bullshit if I've ever heard it.
Drug users can hit a bodypart 2x as hard and as
frequently as So called Naturals.
Extra testosterone means a more speedy efficient recovery.
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Getting stronger to get bigger does make the most sense and thats what I have always followed, but there comes a point of diminishing returns. Just ask my left bicep, tore it from ever increasing poundages on preacher curls. Stronger does usually equal bigger, but only to a certain degree.
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bullshit. your injuries doesnt invalidate what i wrote about. jeez. use your head. and trying to get stronger should be the main focus of every bodybuilder ..if you wanna grow, specially as a natural.
also you have periodize the training ,use good technique etc etc bla bla bla.(goes for every routine).
Sure it does, I got those injuries lifting heavy all the time. Your method works great - however, it is not feasible for a few reasons. Trust me, when I was in college I spent every second in the gym busting my ass trying to get stronger. But, there is a point when you hit a platue. You will hurt yourself at some point, and you will think differently about training. For me it was work, I work all the time, and it is tough to walk into the gym and lift heavy ALL the time. It is good to go heavy and push yourself, but it is also good to push yourself in different ways. More reps, supersets, negatives, whatever.
It's all about shocking yours muscles and forcing them to grow. Increasing weight is not the only way to do that.
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umm...trying to get stronger is better than endless pumping. + rate of growth will decline the closer you get to your genetic maximum (thats normal)
and it DOES apply forever. progressively heavier tension is the main thing that triggers muscle growth.
I never said to do endless pumping. You can accomplish exactly what you are pushing using about 70 percent of your 1rm with different methods than loading up the bar every time you work out. Supersets is one of the may ways to do it. You can grow a million different ways, and a smart trainer uses all methods.
For example, your pec muscle has no idea that it's benching 300 lbs. It knows that it needs to increase in size to move that weight for a certain amount of reps. If you can only get 4 reps with 300 lb's and you attempt to get 4 reps with 305 lbs the next week, thats when injuries occur. At an advanced stage, you are not going to put on muscle quickly. I could bench my 300 one week, and then work with dumbells for 5 sets of 12 hard reps (with great form) the next week. The week after that, I bench my 300 with a slight incline and go for a few more reps, then I follow that up the next week on a hammer strength machine doing drop sets till failure. It's all about shocking the muscles, and increasing weight is one of the MANY ways to do it. You can stress your muscles in many different ways, and they will have no idea about what kind of weight you are using, just that they needs to grow to accompany whatever stress you have put on it to make it fail.
I have seen skinny geeks with massive calves - ( better than a lot of bb's) who sit on the stair climber for two hours a day. They dont increase their weight every week, and if they did their calves would not grow and grow until they where 21 inches. Ob i'm not saying you should work with light weight all day long, but your method is far from the only way to train.
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Joints and tendons can only take so much either on a once or twice hit per wk on a body part.i find a 4 day routine best and some pros labrada and take out that he used anabolics,swore by pre and post contest offseason a 4 day as such,trained mon,wed,fri,sun,,some say 3 day is optimal.everybody's genetic strength,recuperation,duration,response,is going to be different anyway,find a routine and follow it till it gets stale then tweak it but nothing drastic,cause as most responses already said injuries can occur and burnout.
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the usual 4 or 5 splits are bullshit for natural athletes. they are a very inefficient way to train. drug users can get away with such routines where you hit every bodypart directly once a week. but a natural shouldnt use those routines. a natural should NEVER bodybuild. as a natural you should only do powerbuilding routines that focus on a few key exercices and where the main focus is getting stronger in those basic exercises.
as a natural every body part should be hit directly 2 times per week (3 timer per week as a newbie or if your a HST sissy) or every fifth day.
upper/lower split 3-4 days a week is close to optimal for most people. and in reality you very rarely need more than 2 exercises for a bodypart in the same session. often one exercise per body part will do the job...except maybe for back were you need a rowing exercise combined with a chin or pulldown exercise. sets per body part should be 3-7 or so (in general). even less if you use extreme intensity techniques such as rest pause (DC training).
You are contradicting yourself... natural bbers should work a muscle group only once a week, otherwise you will be failing in have a goog recovery. But I give you credit in the heavy movements. One heavy exercise, one moderate exercise and for the last exercise a light superset or 2 high reps sets (creating a good pump is very good to stimulate growth). Do not workout for more than 60 min.
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taking your bench from 315 to 405 will take a long ass time.you'll probably be out of bodybuilding before you can even imagine what 405 feels like on a bar. when you hit 405 you wont jump up 10 pounds for the next workout. maybee just an increase in reps or a pound or two. just enough to force the muscle to grow.
in my experiance it doesnt matter what your routine is or the weights your using because its relative. only thing that matters is that your increasing in weight or reps from the previous workout.
I know what you are saying, but you can shock your muscle while not increasing your weight all the time. Of course you are going to increase your weight, but not in the way slave is talking about.
For me, it has always been about shocking the muscle. I am at a point right, now where the gains are slow to come. I have been training for well over ten years, and if I want to take it to the next level, I would need to use drugs. Thats not my thing, so I am happy where I'm at. That said, I am all about shocking my muscles. If you constantly change your exercises, and rep ranges, you can shock your muscles into growth using about 70% of your 1rm.
I go for the variety with moderate weight, over the same thing over and over while increasing weight. I lifted heavy (pushing myself) for a long time. FOr me working 60 hours a week, and training that way led to injuries and fatigue.
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You are contradicting yourself... natural bbers should work a muscle group only once a week, otherwise you will be failing in have a goog recovery.
It doesn't take a week to recover. After 72 hours the increase in protein synthesis of a worked muscle has already dropped to baseline. More frequent = better - within reason.
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the usual 4 or 5 splits are bullshit for natural athletes. they are a very inefficient way to train. drug users can get away with such routines where you hit every bodypart directly once a week. but a natural shouldnt use those routines. a natural should NEVER bodybuild. as a natural you should only do powerbuilding routines that focus on a few key exercices and where the main focus is getting stronger in those basic exercises.
as a natural every body part should be hit directly 2 times per week (3 timer per week as a newbie or if your a HST sissy) or every fifth day.
upper/lower split 3-4 days a week is close to optimal for most people. and in reality you very rarely need more than 2 exercises for a bodypart in the same session. often one exercise per body part will do the job...except maybe for back were you need a rowing exercise combined with a chin or pulldown exercise. sets per body part should be 3-7 or so (in general). even less if you use extreme intensity techniques such as rest pause (DC training).
This type pf advice will lead to IMMEDIATE OVERTRAINING, TENDONITIS, INJURIES and more importantly NO GROWTH. Even as a NEWBIE a persons body has to have time to rest and grow and recover from the last workout. Working a muscle group twice to three times per week is MORONIC at the very least. A new person and even a seasoned person will end up OVERTRAINED and once that occurs INJURIES are right around the corner. I remember when I started working out I followed a similar protocol and within six months had cases of tendonitis in both elbows and shoulders and was constantly injuring myself due to a lack of recovery.
A nice routine is working every muscle once per week with a good solid routine that covers the major muscles and initiates the minor ones. And as experience and training develops mixing in some power movements and routines to build the large muscle groups: Quads, Hams, Back, Chest and then focusing on the smaller muscle groups to make sure balance is retained : Biceps, Triceps, shoulders, Traps, Calfs etc etc.
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This type pf advice will lead to IMMEDIATE OVERTRAINING, TENDONITIS, INJURIES and more importantly NO GROWTH. Even as a NEWBIE a persons body has to have time to rest and grow and recover from the last workout. Working a muscle group twice to three times per week is MORONIC at the very least. A new person and even a seasoned person will end up OVERTRAINED and once that occurs INJURIES are right around the corner. I remember when I started working out I followed a similar protocol and within six months had cases of tendonitis in both elbows and shoulders and was constantly injuring myself due to a lack of recovery.
A nice routine is working every muscle once per week with a good solid routine that covers the major muscles and initiates the minor ones. And as experience and training develops mixing in some power movements and routines to build the large muscle groups: Quads, Hams, Back, Chest and then focusing on the smaller muscle groups to make sure balance is retained : Biceps, Triceps, shoulders, Traps, Calfs etc etc.
I guess this is why Steve Reeves was so puny. He was overtrained on his whole body, three times a week routines.
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I've always used freeweights, very little machines or cables. I joined a gym with a lot of machines, and I've noticed muscles popping in new places like shoulders. They only had one cable rack in my old gym and it was always busy.
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As time goes by, your body adapts to the weight you lift. Sooner or later your poundages and results will become stagnant. Hence the invention of supersets to shock any bodypart. Used wisely, supersets will get you past any plateaus. Just my .02 cents. Now cue in all the experts...........
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take your bench and increase it from 225 to 315. tell me your chest/shoulders/ and tri wont grow
go to the gym and pump your chest full of blood. when you jerk off or fuck your pumping your dick full of blood. if the 'pump' caused growth 90% of getbig would have 3 foot long dicks with a 20'' girth.
are you saying your dick is muscle?
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are you saying your dick is muscle?
ok bad example. i can run 5 miles. my legs will be so full of blood i cant walk. does that mean my legs will grow?
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I guess this is why Steve Reeves was so puny. He was overtrained on his whole body, three times a week routines.
Steves was not natural... so out of reason...
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Steves was not natural... so out of reason...
did you read vans earlier post ? you only grow the first 72 hours after lifting. (as a natural). so giving your body anymore time than 3 days in between workouts is pointless... your not growing after day 3..
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did you read vans earlier post ? you only grow the first 72 hours after lifting. (as a natural). so giving your body anymore time than 3 days in between workouts is pointless... your not growing after day 3..
Unless you train like a girl, your muscle soreness doesn't allow you to hit it 2x a week let alone 3x a week. I train hard and I can say that I need 5 days to recover... In my powerlifting/bbing routines I separate the muscle groups to a minimum of 4 days, to hit them once again!
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Unless you train like a girl, your muscle soreness doesn't allow you to hit it 2x a week let alone 3x a week. I train hard and I can say that I need 5 days to recover... In my powerlifting/bbing routines I separate the muscle groups to a minimum of 4 days, to hit them once again!
take some advil pussy ;D
lol no i know what your saying though
probably an h.i.t style of workout would be best for the natural body builder..... h.i.t. full body every three days... high fat ciet (ckd ala pasquale).... probably best way to go for the quote unquote natural..
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Unless you train like a girl, your muscle soreness doesn't allow you to hit it 2x a week let alone 3x a week. I train hard and I can say that I need 5 days to recover... In my powerlifting/bbing routines I separate the muscle groups to a minimum of 4 days, to hit them once again!
Are you familiar with Sheiko powerlifting routines?
If you train say squats 3 days per week your body is going to adapt and you're not going to get sore anymore. Besides, soreness doesn't mean you can't hit a bodypart again.
Personally I've recently hit PRs in the deadlift by doing squats and deadlifts, or another lower back exercise like good mornings, 3 days per week. I'm not natural but I've seen high frequency routines work very well for natural elite powerlifters.
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Before I believe you, I want to see some credentials >:(
he is 6'6"
280lbs
6% BF
24inch biceps...
his pictures in the picture area just another typical getbigger like all of us.
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the usual 4 or 5 splits are bullshit for natural athletes. they are a very inefficient way to train. drug users can get away with such routines where you hit every bodypart directly once a week. but a natural shouldnt use those routines. a natural should NEVER bodybuild. as a natural you should only do powerbuilding routines that focus on a few key exercices and where the main focus is getting stronger in those basic exercises.
as a natural every body part should be hit directly 2 times per week (3 timer per week as a newbie or if your a HST sissy) or every fifth day.
upper/lower split 3-4 days a week is close to optimal for most people. and in reality you very rarely need more than 2 exercises for a bodypart in the same session. often one exercise per body part will do the job...except maybe for back were you need a rowing exercise combined with a chin or pulldown exercise. sets per body part should be 3-7 or so (in general). even less if you use extreme intensity techniques such as rest pause (DC training).
I agree to a point. Naturals can hit a bodypart 2x a week provided they train smart. I done the full body twice in a week and made the best gains of my life last summer.
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Are you familiar with Sheiko powerlifting routines?
YOU MEAN THE ROUTINE THAT HAS YOU JERKING OFF ALL DAY....
If you train say squats 3 days per week your body is going to adapt and you're not going to get sore anymore. Besides, soreness doesn't mean you can't hit a bodypart again.
ADAPT???? HERE IS HOW A PERSON'S BODY ADAPTS TO EXCESSIVE TRAINING...YOU TEAR THE MUSCLE AND YOU ARE NO LONGER ABLE TO TRAIN THEREBY GIVING YOU BODY THE REST IT NEEDS...
Personally I've recently hit PRs in the deadlift by doing squats and deadlifts, or another lower back exercise like good mornings, 3 days per week. I'm not natural but I've seen high frequency routines work very well for natural elite powerlifters.
KEY WORDS HERE ARE...I AM NOT NATURAL!!!!...HELLO STUPID ARE YOU FRIENDS WITH CANDYASS CANDIZZLE? YOU ARE JUICING AND TELLING NON-JUICERS THEY CAN WORK OUT EXCESSIVELY AND IT IS OK. KEEP IN MIND JUICERS HAVE THEIR DAY...THEY SHRIVEL UP AND DIE SKINNY...
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take your bench and increase it from 225 to 315. tell me your chest/shoulders/ and tri wont grow
Nah, if that theory about obsessing on heavy compounds was true guys like Columbu would've had great arms.
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It doesn't take a week to recover. After 72 hours the increase in protein synthesis of a worked muscle has already dropped to baseline. More frequent = better - within reason.
Agreed, the less is more theory that's in vogue now sounds cute but the truth is most top BBs used twice a week, or more. The whole idea that the body can't take more is unproven, is a convenient way of avoiding more work.
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Joints and tendons can only take so much either on a once or twice hit per wk on a body part.
Entirely depends on the exercises, amount of weight used, the type of training.
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Steves was not natural... so out of reason...
Spoken out of ass, since there's no confirmation either way.
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pure bullshit right there...
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the usual 4 or 5 splits are bullshit for natural athletes. they are a very inefficient way to train. drug users can get away with such routines where you hit every bodypart directly once a week. but a natural shouldnt use those routines. a natural should NEVER bodybuild. as a natural you should only do powerbuilding routines that focus on a few key exercices and where the main focus is getting stronger in those basic exercises.
as a natural every body part should be hit directly 2 times per week (3 timer per week as a newbie or if your a HST sissy) or every fifth day.
upper/lower split 3-4 days a week is close to optimal for most people. and in reality you very rarely need more than 2 exercises for a bodypart in the same session. often one exercise per body part will do the job...except maybe for back were you need a rowing exercise combined with a chin or pulldown exercise. sets per body part should be 3-7 or so (in general). even less if you use extreme intensity techniques such as rest pause (DC training).
i would tend to agree!
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YOU MEAN THE ROUTINE THAT HAS YOU JERKING OFF ALL DAY....
ADAPT?Huh HERE IS HOW A PERSON'S BODY ADAPTS TO EXCESSIVE TRAINING...YOU TEAR THE MUSCLE AND YOU ARE NO LONGER ABLE TO TRAIN THEREBY GIVING YOU BODY THE REST IT NEEDS...
KEY WORDS HERE ARE...I AM NOT NATURAL!!!!...HELLO STUPID ARE YOU FRIENDS WITH CANDYASS CANDIZZLE? YOU ARE JUICING AND TELLING NON-JUICERS THEY CAN WORK OUT EXCESSIVELY AND IT IS OK. KEEP IN MIND JUICERS HAVE THEIR DAY...THEY SHRIVEL UP AND DIE SKINNY...
If you knew anything about powerlifting you'd know that many elite natural/clean athletes train high frequency. You obviously weren't familiar with Sheiko. I personally know some powerlifters who do very well with high frequency, lifetime natural lifters. Juicers do better with less frequency because protein synthesis is artificially elevated for longer periods of time. When I was a beginner I was sometimes sore for 10-14 days (believe it or not) after a hard leg workout. Does that mean every 14 days is the minimum I need to rest between workouts? No, the body adapts and you get less and less sore over time.
Soreness doesn't mean "tearing muscle". And even if it did, the fact that you stop getting sore after increasing frequency means the body adapts to the demands placed on it.
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I agree to a point. Naturals can hit a bodypart 2x a week provided they train smart. I done the full body twice in a week and made the best gains of my life last summer.
i go by the 3 days on one day off............you hit the muscle group twice in a 7 day priod...........chest arms ....legs.........back shouldrers.......upperbo dy rests between leg days......every couple of weeks i'll take 2 days off in a row
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Are you familiar with Sheiko powerlifting routines?
If you train say squats 3 days per week your body is going to adapt and you're not going to get sore anymore. Besides, soreness doesn't mean you can't hit a bodypart again.
Personally I've recently hit PRs in the deadlift by doing squats and deadlifts, or another lower back exercise like good mornings, 3 days per week. I'm not natural but I've seen high frequency routines work very well for natural elite powerlifters.
Yes I am familiar with Sheiko's routine and believe me that a natural athlete following that kind of routine will develop very good injuries... like the fucking injury that I developed in my abductor :-\
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Yes I am familiar with Sheiko's routine and believe me that a natural athlete following that kind of routine will develop very good injuries... like the fucking injury that I developed in my abductor :-\
I will admit that high level powerlifters deal with a lot of injuries. Don't know if the frequency is that much higher than athletes who train less frequently though. They all have issues. All I know is that high frequency routines have worked well for natural athletes.
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lol. body88 and samson are complete morons. :D
working a muscle twice a week doesnt automatically mean that you will overtrain or get injured.
and you should periodize your training and avoid failure training most of the time.
and yes aas users can get away with training a muscle once a week due to systematically upgraded protein synthesis. a natural will grow using the once a week setup...but protein synthesis is only upgraded for 24-48 hours (or so) after a workout for a natural, which means that your only growing for a day or two after a workout. very inefficient. train the muscle twice a week and you will be growing more days per week.
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I train everything 2 times a weak and I'm natural.
Works perfectly for me.
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I never said to do endless pumping. You can accomplish exactly what you are pushing using about 70 percent of your 1rm with different methods than loading up the bar every time you work out. Supersets is one of the may ways to do it. You can grow a million different ways, and a smart trainer uses all methods.
For example, your pec muscle has no idea that it's benching 300 lbs. It knows that it needs to increase in size to move that weight for a certain amount of reps. If you can only get 4 reps with 300 lb's and you attempt to get 4 reps with 305 lbs the next week, thats when injuries occur. At an advanced stage, you are not going to put on muscle quickly. I could bench my 300 one week, and then work with dumbells for 5 sets of 12 hard reps (with great form) the next week. The week after that, I bench my 300 with a slight incline and go for a few more reps, then I follow that up the next week on a hammer strength machine doing drop sets till failure. It's all about shocking the muscles, and increasing weight is one of the MANY ways to do it. You can stress your muscles in many different ways, and they will have no idea about what kind of weight you are using, just that they needs to grow to accompany whatever stress you have put on it to make it fail.
I have seen skinny geeks with massive calves - ( better than a lot of bb's) who sit on the stair climber for two hours a day. They dont increase their weight every week, and if they did their calves would not grow and grow until they where 21 inches. Ob i'm not saying you should work with light weight all day long, but your method is far from the only way to train.
bullshit.
1. stop putting words in my mouth. i never claimed that strength increases is the only avenue for growth. BUT its by far the most important.
2. second paragraph is bullshit. the muscle knows tension. and increased tension is the main trigger for growth. shocking the muscles is pure bullshit. also, changing too many factors from workout to workout makes charting progress very difficult. and alot of people get lost with that kind of set up. they vary their workouts so much that they are never adding weights to the bar. = ONE OF THE MOST FREQUENT MISTAKES THAT LIFTERS MAKE.
3. third paragraph: if skinny guy with big calves wants his calves to grow he gotta use heavier and heavier weights. dont compare person A to B. its about strength increases, not relative strength.
finally ;yes, there are other ways to grow: you can increase volume to some degree to get some growth, you can lift more lbs per time unit (supersets, dropsets...less resting time between sets etc) but all these methods are secondary to strength increases as means for growth.
and obviously no one will be able to add weights every workout (unless your a complete newbie). dont know why you think im trying to say that. you have to use common sense.
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lol. body88 and samson are complete morons. :D
working a muscle twice a week doesnt automatically mean that you will overtrain or get injured.
and you should periodize your training and avoid failure training most of the time.
and yes aas users can get away with training a muscle once a week due to systematically upgraded protein synthesis. a natural will grow using the once a week setup...but protein synthesis is only upgraded for 24-48 hours (or so) after a workout for a natural, which means that your only growing for a day or two after a workout. very inefficient. train the muscle twice a week and you will be growing more days per week.
I bet your huge.
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bullshit.
1. stop putting words in my mouth. i never claimed that strength increases is the only avenue for growth. BUT its by far the most important.
2. second paragraph is bullshit. the muscle knows tension. and increased tension is the main trigger for growth. shocking the muscles is pure bullshit. also, changing too many factors from workout to workout makes charting progress very difficult. and alot of people get lost with that kind of set up. they vary their workouts so much that they are never adding weights to the bar. = ONE OF THE MOST FREQUENT MISTAKES THAT LIFTERS MAKE.
3. third paragraph: if skinny guy with big calves wants his calves to grow he gotta use heavier and heavier weights. dont compare person A to B. its about strength increases, not relative strength.
finally ;yes, there are other ways to grow: you can increase volume to some degree to get some growth, you can lift more lbs per time unit (supersets, dropsets...less resting time between sets etc) but all these methods are secondary to strength increases as means for growth.
and obviously no one will be able to add weights every workout (unless your a complete newbie). dont know why you think im trying to say that. you have to use common sense.
Shit, you got me there. I am going to start training this way today! This whole five days on, two days of thing is all wrong for me. I know that when I blast my legs on Sunday, I should train them again a few days later - (when they are still sore)!
I am glad you have told me the ONLY way to train, and I look forward to you winning the Olympia a few years down the road.
Thanks boss.
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bullshit.
1. stop putting words in my mouth. i never claimed that strength increases is the only avenue for growth. BUT its by far the most important.
2. second paragraph is bullshit. the muscle knows tension. and increased tension is the main trigger for growth. shocking the muscles is pure bullshit. also, changing too many factors from workout to workout makes charting progress very difficult. and alot of people get lost with that kind of set up. they vary their workouts so much that they are never adding weights to the bar. = ONE OF THE MOST FREQUENT MISTAKES THAT LIFTERS MAKE.
3. third paragraph: if skinny guy with big calves wants his calves to grow he gotta use heavier and heavier weights. dont compare person A to B. its about strength increases, not relative strength.
finally ;yes, there are other ways to grow: you can increase volume to some degree to get some growth, you can lift more lbs per time unit (supersets, dropsets...less resting time between sets etc) but all these methods are secondary to strength increases as means for growth.
and obviously no one will be able to add weights every workout (unless your a complete newbie). dont know why you think im trying to say that. you have to use common sense.
Agree with all but regarding the bolded part: many pros say weight doesn't matter, that you can grow huge gunz with 20lb dumbells, by sqeezing and peak contracting the muscle. :D Then you watch their training tape and they use TOO MUCH WEIGHT, cheating on most movements. So what gives? No one really believes load doesn't matter.
Increase in tension is the primary stimulus for growth. Doesn't mean increasing load is always smart or the only parameter that causes hypertrophy.
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Shit, you got me there. I am going to start training this way today! This whole five days on, two days of thing is all wrong for me. I know that when I blast my legs on Sunday, I should train them again a few days later - (when they are still sore)!
I am glad you have told me the ONLY way to train, and I look forward to you winning the Olympia a few years down the road.
Thanks boss.
;D
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Shit, you got me there. I am going to start training this way today! This whole five days on, two days of thing is all wrong for me. I know that when I blast my legs on Sunday, I should train them again a few days later - (when they are still sore)!
I am glad you have told me the ONLY way to train, and I look forward to you winning the Olympia a few years down the road.
Thanks boss.
What do you think of the doggcrapp training system?
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slaveboy is one boring fuck. sounds like that idiot stuart mcrobert. maybe he got hold of his 20+ year old book.
take calves for example, of course there's a number of things you can do differently to make them grow but increase weight - for example add more reps, sets, be more explosive on the positive, holding back on the negative, shorten rest between sets etc etc etc etc
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slaveboy is one boring fuck. sounds like that idiot stuart mcrobert. maybe he got hold of his 20+ year old book.
take calves for example, of course there's a number of things you can do differently to make them grow but increase weight - for example add more reps, sets, be more explosive on the positive, holding back on the negative, shorten rest between sets etc etc etc etc
Where did he say otherwise?
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Shit, you got me there. I am going to start training this way today! This whole five days on, two days of thing is all wrong for me. I know that when I blast my legs on Sunday, I should train them again a few days later - (when they are still sore)!
I am glad you have told me the ONLY way to train, and I look forward to you winning the Olympia a few years down the road.
Thanks boss.
im not talking about the ONLY way. im just stating the fundamental rules for building muscle.
in this thread 99% of what you have written is wrong body88. :D
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Where did he say otherwise?
i admit i skip 99 outta 100 of his posts because he's one repeative boring fuck, but from what i can remember all he ever talks about is progessively add weight to the bar, in other words the same boring bullshit boring fucks like stuart mcrobert talked about for 20 years.
why someone would go on a msg board and repeat that same boring bullshit for years and years on end is beyond me.
and he's wrong. and so is stuart mcrobert.
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i admit i skip 99 outta 100 of his posts because he's one repeative boring fuck, but from what i can remember all he ever talks about is progessively add weight to the bar, in other words the same boring bullshit boring fucks like stuart mcrobert talked about for 20 years.
why someone would go on a msg board and repeat that same boring bullshit for years and years on end is beyond me.
and he's wrong. and so is stuart mcrobert.
True, there's nothing new under the sun when it comes to training. Some seem interested in training theory though.
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Agree with all but regarding the bolded part: many pros say weight doesn't matter, that you can grow huge gunz with 20lb dumbells, by sqeezing and peak contracting the muscle. :D Then you watch their training tape and they use TOO MUCH WEIGHT, cheating on most movements. So what gives? No one really believes load doesn't matter.
Increase in tension is the primary stimulus for growth. Doesn't mean increasing load is always smart or the only parameter that causes hypertrophy.
never claimed its the only parameter. its the MAIN parameter tho. (which isnt anything new...but obviously some people have to be reminded :) )
increased tension+enough metabolic work = muscle growth. (+enough food bla bla bla etc..)
strength increases with "standardized" technique.
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slaveboy is one boring fuck. sounds like that idiot stuart mcrobert. maybe he got hold of his 20+ year old book.
take calves for example, of course there's a number of things you can do differently to make them grow but increase weight - for example add more reps, sets, be more explosive on the positive, holding back on the negative, shorten rest between sets etc etc etc etc
which i already stated
dont click on the thread then. :D
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True, there's nothing new under the sun when it comes to training. Some seem interested in training theory though.
im interested in training theory but slaveboy isnt interested in it, he basically says it's just one way to train and thats his way which is about keeping it simple, add weights to the bar etc.
where as in reality there's a shitload of theories and quite a few people also can show great results from those theories that are different to what he preach.
so to just subscribe to one theory is to be closed minded.
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True, there's nothing new under the sun when it comes to training. Some seem interested in training theory though.
actually im interested in results. some people dont seem to tho.. they prefer getting a pump and shocking the muscle.
and its obvious bluto dont read the posts. he is afraid to because i destroyed him time after time, back when i was consistantly posting on here.
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im interested in training theory but slaveboy isnt interested in it, he basically says it's just one way to train and thats his way which is about keeping it simple, add weights to the bar etc.
where as in reality there's a shitload of theories and quite a few people also can show great results from those theories that are different to what he preach.
so to just subscribe to one theory is to be closed minded.
only problem its not a theory. its reality. (that you need to lift heavier weights to grow in the LONG run...drugs can change alot tho....and same goes for protein synthesis being elevated approx 24-48 hours after an workout...its not a theory..)
and there are certainly many ways to train. but any good training routine should focus on weight progression.
Im talking about training fundamentals. these fundamentals can be used in many ways. so in actuality im saying there are MANY ways to train. so its you who is narrowminded.
working a muscle once a week will work. but its not the most efficient way to train.
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im interested in training theory but slaveboy isnt interested in it, he basically says it's just one way to train and thats his way which is about keeping it simple, add weights to the bar etc.
where as in reality there's a shitload of theories and quite a few people also can show great results from those theories that are different to what he preach.
so to just subscribe to one theory is to be closed minded.
There's a red thread to every successful training system.
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actually im interested in results. some people dont seem to tho.. they prefer getting a pump and shocking the muscle.
and its obvious bluto dont read the posts. he is afraid to because i destroyed him time after time, back when i was consistantly posting on here.
evidence shows that people get results that dont subscribe to your old boring keep it simple strategy. maybe you too would get better results if you changed your ways. but then you would have to have an opened mind, and risk being wrong for all those years and you probably couldnt live with that.
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only problem its not a theory. its reality.
and there are certainly many ways to train. but any good training routine should focus on weight progression.
thats what you say. log on to t-nation and you'll have a shitload of people (with ten times your experience and expertise) that disagree.
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thats what you say. log on to t-nation and you'll have a shitload of people (with ten times your experience and expertise) that disagree.
A lot of the writers say the same things. I've read Poliquin saying similar stuff (e.g. bigger squat = bigger legs), Thibadeau, etc etc. They mostly differ in the finer details.
HST is about strength progression, doggcrapp is about strength progression. Different systems, same red thread.
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thats what you say. log on to t-nation and you'll have a shitload of people (with ten times your experience and expertise) that disagree.
find anyone* who disagrees with progressive tension being the main factor that causes muscle growth. (*among t-nation article writers...)
why dont you email thiboudeaux? and let me know what he says ;D
your misreading what im saying. im not arguing there is one way to train. there are million ways to train. many of them inefficient, because people dont understand the training fundamentals. most of which has been proven since the 70s!
the theories you are discussing is actually the 5% about muscle building we dont know. what is needed for muscle growth has actually been known for 30 years or more!
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A lot of the writers say the same things. I've read Poliquin saying similar stuff (e.g. bigger squat = bigger legs), Thibadeau, etc etc. They mostly differ in the finer details.
HST is about strength progression, doggcrapp is about strength progression. Different systems, same red thread.
strenght progression for what, strength progression? how about hypertrophy. then there's a lot of talk about all the stuff that slaveboy dislikes - other variables, angles, constant chance of exercises, pump, training each bodypart twice a week or maybe more etc
a whole other ballgame.
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strenght progression for what, strength progression? how about hypertrophy. then there's a lot of talk about all the stuff that slaveboy dislikes - other variables, angles, constant chance of exercises, pump, training each bodypart twice a week or maybe more etc
a whole other ballgame.
your expanding the argument to include things i havent argued for/against. so your arguing with yourself.
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If you knew anything about powerlifting you'd know that many elite natural/clean athletes train high frequency. You obviously weren't familiar with Sheiko. I personally know some powerlifters who do very well with high frequency, lifetime natural lifters. Juicers do better with less frequency because protein synthesis is artificially elevated for longer periods of time. When I was a beginner I was sometimes sore for 10-14 days (believe it or not) after a hard leg workout. Does that mean every 14 days is the minimum I need to rest between workouts? No, the body adapts and you get less and less sore over time.
Soreness doesn't mean "tearing muscle". And even if it did, the fact that you stop getting sore after increasing frequency means the body adapts to the demands placed on it.
I know plenty about powerlifting as I incorporate a lot of it into my workouts. Being a Mesomorph body type, I can NOT follow the routine of an ectomorph whose body is slender and muscular like a track and field runner and allows them to engage in long endurance type workouts or frequent workouts hitting the same muscle groups. My workouts must be short, hard, intense and allow for adequate rest. NO POWERLIFTER WORKS OUT FREQUENTLY OR HITS ANY PART MORE THAN ONCE PER WEEK.
All of this nonsense being spoken in this link about the body growing in 3 days and adaptation is being spoken by obvious idiots. If a person was to work one body part then the body may be able to adequately heal that one part in three days. However working out is never a one body part ordeal. Monday maybe legs, Tuesday shoulders, Wednesday back, Thursday Chest, Friday arms...While the body may be healing the damage done to the legs from Mondays workout, a person has already begun damaging the tissue of the shoulder with Tuesday's work out; while the body is working on healing the shoulders while it is still repairing legs, the person is damaging that back muscles on Wednesday etc etc. So it is impossible to do one body part multiple times per week without taxing the body too much, because the body is in a constant state of repair and doing too much will overwhelm it.
The mentality that your body adapts to training no matter how much you do is like saying a person adapts to drinking over time no matter how much they drink....NO...WHAT HAPPENS IS THEY DEVELOP PERPETUAL DRUNKEDNESS AND THEN CIRROSIS OF THE LIVER AND DIE. With over training you develop tendinitis, injuries, tissue damage and sadly eventually end up in SURGERY...now who wants that?
I hope those who are reading this have enough brains to NOT follow such advice as is given in regards to OVERTRAINING. For those who are JUICING maybe your "CHEMICALS" make you feel invincible, but I guarantee you they will catch up to you. Every pro athlete regardless of the sport always ends up like an OLD MAN by the time they are in their thirties and forties because of pushing themselves and their bodies too much and juicing too much and not allowing proper recovery from injuries and training.
Some people just have to learn the HARDWAY...
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A lot of the writers say the same things. I've read Poliquin saying similar stuff (e.g. bigger squat = bigger legs), Thibadeau, etc etc. They mostly differ in the finer details.
HST is about strength progression, doggcrapp is about strength progression. Different systems, same red thread.
finer details= the last 5%.....
95% they agree about.
most good routines are much alike if you look at the fundamentals behind the routines.
IF YOU KNOW THE FUNDAMENTALS YOU CAN PICK APART ANY TRAINING ROUTINE AND TELL WHAT WORKS AND WHAT DOESNT.
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NO POWERLIFTER WORKS OUT FREQUENTLY OR HITS ANY PART MORE THAN ONCE PER WEEK.
Tell that to Louie Simmons and all the guys he trains. Some exercises they do EVERY FUCKING DAY! Like heavy ab work, reverse hypers, etc etc. I remember Louie being quoted saying he did 13 sessions a week himself. This was a few years ago.
Have you missed the Westside template? It's not once a week for every movement/muscle group. Some are lighter, some max effort but it's pretty frequent work.
Tell that to Brian Siders. He trains 7 days a week!
I am not saying increase frequency indiscriminately but you can train certain movements and certain bodyparts very frequently periodically with fantastic results.
You are right about elite athletes ending up near crippled. But it can happen on fairly low frequency too. Coan blew out his leg and he was a less frequent trainer.
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I know plenty about powerlifting as I incorporate a lot of it into my workouts. Being a Mesomorph body type, I can NOT follow the routine of an ectomorph whose body is slender and muscular like a track and field runner and allows them to engage in long endurance type workouts or frequent workouts hitting the same muscle groups. My workouts must be short, hard, intense and allow for adequate rest. NO POWERLIFTER WORKS OUT FREQUENTLY OR HITS ANY PART MORE THAN ONCE PER WEEK.
All of this nonsense being spoken in this link about the body growing in 3 days and adaptation is being spoken by obvious idiots. If a person was to work one body part then the body may be able to adequately heal that one part in three days. However working out is never a one body part ordeal. Monday maybe legs, Tuesday shoulders, Wednesday back, Thursday Chest, Friday arms...While the body may be healing the damage done to the legs from Mondays workout, a person has already begun damaging the tissue of the shoulder with Tuesday's work out; while the body is working on healing the shoulders while it is still repairing legs, the person is damaging that back muscles on Wednesday etc etc. So it is impossible to do one body part multiple times per week without taxing the body too much, because the body is in a constant state of repair and doing too much will overwhelm it.
The mentality that your body adapts to training no matter how much you do is like saying a person adapts to drinking over time no matter how much they drink....NO...WHAT HAPPENS IS THEY DEVELOP PERPETUAL DRUNKEDNESS AND THEN CIRROSIS OF THE LIVER AND DIE. With over training you develop tendinitis, injuries, tissue damage and sadly eventually end up in SURGERY...now who wants that?
I hope those who are reading this have enough brains to NOT follow such advice as is given in regards to OVERTRAINING. For those who are JUICING maybe your "CHEMICALS" make you feel invincible, but I guarantee you they will catch up to you. Every pro athlete regardless of the sport always ends up like an OLD MAN by the time they are in their thirties and forties because of pushing themselves and their bodies too much and juicing too much and not allowing proper recovery from injuries and training.
Some people just have to learn the HARDWAY...
totally clueless. there are so many things wrong with this post, that i dont even know where to start.
no powerlifters train a muscle more than once a week? hello?? anyone there?
as for the rest. pure bs.
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bluto still there ?
emailing thiboudeaux? lemme know what he says. ;)
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If you knew anything about powerlifting you'd know that many elite natural/clean athletes train high frequency. You obviously weren't familiar with Sheiko. I personally know some powerlifters who do very well with high frequency, lifetime natural lifters. Juicers do better with less frequency because protein synthesis is artificially elevated for longer periods of time. When I was a beginner I was sometimes sore for 10-14 days (believe it or not) after a hard leg workout. Does that mean every 14 days is the minimum I need to rest between workouts? No, the body adapts and you get less and less sore over time.
Soreness doesn't mean "tearing muscle". And even if it did, the fact that you stop getting sore after increasing frequency means the body adapts to the demands placed on it.
I am natural dont even take creatine.
I once bench pressed 5x a week for 4-5 weeks and added 20-30lbs to it
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I am natural dont even take creatine.
I once bench pressed 5x a week for 4-5 weeks and added 20-30lbs to it
grease the groove!
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grease the groove!
not quite.
My friend done that before and added 30reps to b/w dips in a week for one all out set
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not quite.
My friend done that before and added 30reps to b/w dips in a week for one all out set
grease the groove= using very high frequency for a short period inorder to bring up a lift. neural magic.
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I know plenty about powerlifting
NO POWERLIFTER WORKS OUT FREQUENTLY OR HITS ANY PART MORE THAN ONCE PER WEEK.
LOL I still can't believe this comment.
Sheiko is used by many or even most top European powerlifters. It can look like this each week:
http://www.sostrength.com/profile.html
Day 1
Bench Repetition Sequence typically working up to 5-7 working sets of 3-2 between 80-90%
Squat same as above
Bench Secondary movement this movement serves the overload purpose usually working up to 4-5 sets of 3-4 reps between 70-75%
Day 2
Deadlift Movement Either preparatory sets and reps in the 70-75% for 4 sets of 2-4 reps or Repetition Sequence
Bench Press Pyramid marathon this is brutal without the GPP, can be up to 30 sets of 90 reps total at times working from 50-85%
Deadlift Movement Same as #1, just depends on order of percentages for that working day
*the order of preparatory work and sequence work varies from week to week, when the prep work begins the day this forces you to work your Sequence volume work in a tired state, creating a higher work capacity and forcing the CNS to compensate or be recruited further, hopefully.
Day 3
Squat Repetition Sequence
Bench Press Repetition sequence
Squat Secondary movement
Day 4
Deadlift preparatory work
Bench Accessory work i.e. overhead press, incline press, floor press, dips or weighted pushups
Deadlift typically off blocks or standing on blocks
Thats the typical breakdown of a CMS/MS template.
That's squats, benches and deads done 4 times a week!
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LOL I still can't believe this comment.
samson is a complete idiot. he managed to get 99% wrong...same as body88.
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i do a 5 part split chest, shoulders, back, arms, legs.
5-6 exercises per bodypart, 1 warmup light 15-20 reps to get form and mentally ready for it and then 2-3 working sets depending on what im doing, trying heavy enough to fail at 4-6 reps. Some people call this Max OT. Arms I generally do 8-10 exercises since i include supersets for forearms. I have good strength gains that seem to me to be more measurable since once i can do more than 6 reps with good form I add more weight to force failure between 4-6 reps.
I've only been training like this for about 6 weeks now and I have seen exceptional gains and everyone I know thinks I'm on steroids now. Just hard work and mostly clean eating/cutting down on alcohol. Before I was doing the standard 10-12 reps for 3-4 sets, 3 exercises per bodypart, not training to failure and hitting 2-3 groups a day. Not nearly as good results or feeling from that way of training.
for the exercises i like to change it up every week or 2 i will drop one exercise per bodypart and add another. Just rotate different things in and out to keep it fresh, hit new angles, etc...
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totally clueless. there are so many things wrong with this post, that i dont even know where to start.
no powerlifters train a muscle more than once a week? hello?? anyone there?
as for the rest. pure bs.
YOU HAVE NOTHING TO SAY BECAUSE I AM ABSOLUTELY RIGHT....
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LOL I still can't believe this comment.
Sheiko is used by many or even most top European powerlifters. It can look like this each week:
http://www.sostrength.com/profile.html
That's squats, benches and deads done 4 times a week!
YOU ARE ONE DUMB ASS
Maybe you should try reading the information on the site you posted...These routines are TEMPORARILY done to increase strength for a competition...THEY ARE NOT DAILY ROUTINES DONE YEAR ROUND. There is a difference between BODYBUILDING AND POWERLIFTING, and you will NOT find a powerlifter working out like a bodybuilder who has a consistent routine that he does continuously throughout the year. WOW...you guys don't know shit. Do you think PL always work at their MAX? And frequently do ONE REP MAXES in every routine...DAILY???!!! HELL NO!!! Their workouts are more BB oriented until competition time rolls around where the sequencing and loads handled change. Again you can not tax your body like that all the time without causing serious damage. And even with all of the care and juicing in PL within a few years the guys are nearly crippled and can't do much of anything else. Few are the Strong Man contestants that stay in that sport any length of time...WHY???? because they are damn near CRIPPLED after a few years. Too much stress, too many injuries too much taxing on the body. This is what I m trying to get across to you all, but it is NOT WORKING..
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if the 'pump' caused growth 90% of getbig would have 3 foot long dicks with a 20'' girth.
Are you saying there are alot of fuckers on getbig?
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YOU ARE ONE DUMB ASS
Maybe you should try reading the information on the site you posted...These routines are TEMPORARILY done to increase strength for a competition...THEY ARE NOT DAILY ROUTINES DONE YEAR ROUND. There is a difference between BODYBUILDING AND POWERLIFTING, and you will NOT find a powerlifter working out like a bodybuilder who has a consistent routine that he does continuously throughout the year. WOW...you guys don't know shit. Do you think PL always work at their MAX? And frequently do ONE REP MAXES in every routine...DAILY???!!! HELL NO!!! Their workouts are more BB oriented until competition time rolls around where the sequencing and loads handled change. Again you can not tax your body like that all the time without causing serious damage. And even with all of the care and juicing in PL within a few years the guys are nearly crippled and can't do much of anything else. Few are the Strong Man contestants that stay in that sport any length of time...WHY???? because they are damn near CRIPPLED after a few years. Too much stress, too many injuries too much taxing on the body. This is what I m trying to get across to you all, but it is NOT WORKING..
You didn't qualify your statement by saying they did it but it was periodized. Sheiko programs are done in the off-season too BTW. You made a point blank statement that no powerlifter works a muscle more than once weekly.
And yes, powerlifters frequently do maxes, again take a look at the Westside program. It's called max effort training and it's done most of the time, just changing movements to avoid stagnation.
This has nothing to do with how harmful it can be, that's a different discussion. Yes many of them are beat up. Many powerlifters do high frequency training, on-season and off-season and it works for getting stronger.