Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Painlayer69 on March 23, 2012, 10:14:07 AM
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So im back hard into my training and im wondering how good it is to just train all the way through every bodypart and then just take one day off per week.....anyone do this? could i expect decent/good results from this? thx for the feedback.
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I usually go 3 on 1 off.....
although...sometimes I train every other day.
I would definitely train no more than 3 days in a row.
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Ok...im just working alot and have to squeeze in workouts when i can get them and honestly have been doing pretty good at the schedule ive been keeping, But so is 3 on 1 off 3 on 1 off etc. etc. ok then?
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3 on 1 off is good.....but every other day might even be better.....it is imperative to get plenty of rest and recovery.
If you are pressed for time.....you might give whole body workouts a try.....just a suggestion.
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Remember reading about Vic Downs training (around the 60's & 70's) who would base his workouts on a single muscle group each week day. It included selecting 3 exercise per muscle group (to be worked that day). Each exercise was done for 5 sets of 8-12 reps. That would be 15 sets total for that individual muscle area. No other exercises were done on that day. Pretty much straight sets, no SS's, force reps, drop sets,etc. Usually 6 days a week training, but can be adjusted to ones needs.
Monday might be chest day. BP, inclines and fly's might be done in that workout day.All depends on the guy working out and what he prefers. Just get in the 3 movements of 5 sets for that day.
Example: just an example, do whatever.
Mon- chest
Tues- delts
Wed- legs
Thurs- bicep
Fri- back
Sat- triceps
Met 3 guy's, a couple years ago, who were doing this style workout. Liked it because if allowed less time in the gym (actually home garage gym for them..with about 600lbs of plates). These guy's were all in their mid-thirty's, married, family..the whole domestic gig. Bottom line, they were still making some impressive gains in size and strength. Good Luck.
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Some good advice here. I'd think over how many days you can get to the gym per week. Once that is established set up a routine around it and be consistent. Personally I never liked lifting weights more than five times per week. Have stuck with four day program for the last 7 years. If possible separate cardio workouts from weights. That way you can focus one modality at a time.
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Remember reading about Vic Downs training (around the 60's & 70's) who would base his workouts on a single muscle group each week day. It included selecting 3 exercise per muscle group (to be worked that day). Each exercise was done for 5 sets of 8-12 reps. That would be 15 sets total for that individual muscle area. No other exercises were done on that day. Pretty much straight sets, no SS's, force reps, drop sets,etc. Usually 6 days a week training, but can be adjusted to ones needs.
Monday might be chest day. BP, inclines and fly's might be done in that workout day.All depends on the guy working out and what he prefers. Just get in the 3 movements of 5 sets for that day.
Example: just an example, do whatever.
Mon- chest
Tues- delts
Wed- legs
Thurs- bicep
Fri- back
Sat- triceps
Met 3 guy's, a couple years ago, who were doing this style workout. Liked it because if allowed less time in the gym (actually home garage gym for them..with about 600lbs of plates). These guy's were all in their mid-thirty's, married, family..the whole domestic gig. Bottom line, they were still making some impressive gains in size and strength. Good Luck.
another great post. yes Bill Pearl gave me the this idea to do this from his book Getting stronger from 1986. I spoke to Bill on the phone 3 times and he was a great guy. i did mention the programme in his book and he said that muscles overlap. so training such a split does work and is not from bodybuilders NOW.
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there's nothing wrong with doing that at all!
jpm101 has a very common routine. You will get results no doubt, but the best? Watch your body and monitor your strength. track your progress!
Some people like to include some of those together, such as back and biceps or chest and triceps. Still work them hard and not spend forever in the gym.
For me, I like to have a day off in between. But 6 in a row and 1 off is fine. If your gonna do just 1 body part work it hard!
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The only drawback that I see in jpm101`s example is doing biceps before back....I think that they should be staggered on another day as they will be torn down and to train back the following day would just lead to overtraining them,but I do get the gist of the routine and it`s a good time tested basic approach.
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The only drawback that I see in jpm101`s example is doing biceps before back....I think that they should be staggered on another day as they will be torn down and to train back the following day would just lead to overtraining them,but I do get the gist of the routine and it`s a good time tested basic approach.
hmmmm... you actually have some knowledge when it comes to bodybuilding! You are not just a total jerk off!
I will agree with user wes.
As I said people include back and biceps on a day together because many exercises focusing on the back will also hit the bicep in some way or another. for example underhand rows, deadlifts, pullups, etc.
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Wes: Great good news for you, jake-you doesn't think your a total jerkoff after all. Can sleep well these nights, knowing all is well. Guessing here that any one who does not share the same training beliefs of j-y is a jerkoff. Hope I'm wrong.
As noted the training protocol was just an loose example, showing how each day is setup for different body part. Not that the example is set in stone, and one must follow that order. But based on the bicep/back thing, that could be possible.
Men have worked the same body part two days in a row before, that's not a new concept, but a rare one today. The special adapting to a true work overload twice in a row, as calves, forearms, legs, calves & back mostly come to mind. As a shock value, working the biceps twice in a row (as the calves, etc), may prove to have value for very stubborn arms. This special focus (2 days in a row) are designed for short range goals and not regular training protocols.
The biceps do get worked to a certain degree with the back. But a far better factor would be direct bicep work with curls, an another example. Just have to follow the almost daily training of gymnast or short event track men, who repeat the same functions in almost daily workouts. Arms, delts and back (plus abs) for gymnast and quads, hams & calves (plus abs) for short distance track men.
Any of the above may not work for most but some have gained from this somewhat radical approach to training. Any new avenue to size and power can most always be worth a look. Good Luck.
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I'm not big on biceps before back either. For quite awhile now I've been doing.....
Legs
Chest/Tris
off
Back/Bis
Shoulders
off
off
Seems to be very good for recover and gains for me and it allows me to keep things simple and consistent.
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Wes: Great good news for you, jake-you doesn't think your a total jerkoff after all. Can sleep well these nights, knowing all is well. Guessing here that any one who does not share the same training beliefs of j-y is a jerkoff. Hope I'm wrong.
As noted the training protocol was just an loose example, showing how each day is setup for different body part. Not that the example is set in stone, and one must follow that order. But based on the bicep/back thing, that could be possible.
Men have worked the same body part two days in a row before, that's not a new concept, but a rare one today. The special adapting to a true work overload twice in a row, as calves, forearms, legs, calves & back mostly come to mind. As a shock value, working the biceps twice in a row (as the calves, etc), may prove to have value for very stubborn arms. This special focus (2 days in a row) are designed for short range goals and not regular training protocols.
The biceps do get worked to a certain degree with the back. But a far better factor would be direct bicep work with curls, an another example. Just have to follow the almost daily training of gymnast or short event track men, who repeat the same functions in almost daily workouts. Arms, delts and back (plus abs) for gymnast and quads, hams & calves (plus abs) for short distance track men.
Any of the above may not work for most but some have gained from this somewhat radical approach to training. Any new avenue to size and power can most always be worth a look. Good Luck.
I hear you my friend,that` why I mentioned that it was just an example.
I vastly respect your knowledge on this board as I`m sure we all do.........and that is an understatement!
As far as Jake goes,he`s a gimmick account so he doesn`t phase me as he just parrots info and I`m sure I forgot more about training than he will ever garner in his lifetime.
If he was legit,I would never put him down,but alas,he`s just a gimmick internet troll.
I sleep just fine! :D
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Wes: Great good news for you, jake-you doesn't think your a total jerkoff after all. Can sleep well these nights, knowing all is well. Guessing here that any one who does not share the same training beliefs of j-y is a jerkoff. Hope I'm wrong.
As noted the training protocol was just an loose example, showing how each day is setup for different body part. Not that the example is set in stone, and one must follow that order. But based on the bicep/back thing, that could be possible.
Men have worked the same body part two days in a row before, that's not a new concept, but a rare one today. The special adapting to a true work overload twice in a row, as calves, forearms, legs, calves & back mostly come to mind. As a shock value, working the biceps twice in a row (as the calves, etc), may prove to have value for very stubborn arms. This special focus (2 days in a row) are designed for short range goals and not regular training protocols.
The biceps do get worked to a certain degree with the back. But a far better factor would be direct bicep work with curls, an another example. Just have to follow the almost daily training of gymnast or short event track men, who repeat the same functions in almost daily workouts. Arms, delts and back (plus abs) for gymnast and quads, hams & calves (plus abs) for short distance track men.
Any of the above may not work for most but some have gained from this somewhat radical approach to training. Any new avenue to size and power can most always be worth a look. Good Luck.
I know what you posted was an example. I just wanted to expand on what wes posted.
secondly wes is a jerk off because he treats me like garbage in the threads I make to help people. I don't know him and have never done anything bad to him. I usually just ignore his posts but when it comes to training, I give credit where it's due.
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I don't know that I've read any jakes posts off of the training board but if he comes legit here and stays away from flaming the rest of us should too.
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He`s YAGR but he keeps himself more civil.
Check out his posting history.....it`s him.
Chaos is right though,I won`t bother the guy anymore......sorry to disrupt the thread.
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Yes...have to agree,, Biceps a day before back is not very good. I always do the Big muscles before the small ones. talking of jerking off guys..great forearm ex..just got to remember to swap arms now and again... ;D
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These days I am focused on cutting weight and training for an upcoming 5k race (trying to build a different physique for my 40s)... I have been training Push-Pull again for a month and love it. Not a lot of sets/reps but everything strict and no sets under 10 reps.
Push
Bench Press (25,25,15,12,10)
Close Grip Bench Press (15,15,15)
Incline Flies (12,12,12)
Triceps Kickbacks (12,12,12)
Lateral Delt Raises (15,12,12)
Anterior Delt Barbell Raises (15,12,12)
Pull
Lat Pulldowns Rear (15,12,12)
Lat Pulldowns Front (10,10,10)
Seated Rows (10,10,10)
Dumbbell Deadlifts & Shrugs (25,15,12,12)
Dumbbell Curls (12,12,12)
Barbell Curls (10,15,25)
I train 1 day, then off the next and so on...
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Remember reading about Vic Downs training (around the 60's & 70's) who would base his workouts on a single muscle group each week day. It included selecting 3 exercise per muscle group (to be worked that day). Each exercise was done for 5 sets of 8-12 reps. That would be 15 sets total for that individual muscle area. No other exercises were done on that day. Pretty much straight sets, no SS's, force reps, drop sets,etc. Usually 6 days a week training, but can be adjusted to ones needs.
Monday might be chest day. BP, inclines and fly's might be done in that workout day.All depends on the guy working out and what he prefers. Just get in the 3 movements of 5 sets for that day.
Example: just an example, do whatever.
Mon- chest
Tues- delts
Wed- legs
Thurs- bicep
Fri- back
Sat- triceps
Met 3 guy's, a couple years ago, who were doing this style workout. Liked it because if allowed less time in the gym (actually home garage gym for them..with about 600lbs of plates). These guy's were all in their mid-thirty's, married, family..the whole domestic gig. Bottom line, they were still making some impressive gains in size and strength. Good Luck.
So....then it would be ok to train 6 on 1 off like i currently am? I mean im doing ok with it but just want to make sure that im getting enough rest so my i can grow. I am a natty btw just to throw that in there lol, Another reason i like this style of training is because its all high intensity and im sweating my ass off for atleast 45mins straight and making some decent fat loss on this without having to subject my bad back to treadmils or anything
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Pain-69: It's not a question of being OK, I can't answer that for anyone. If anyone wants to experiment with any form of "out of the box" training ideas, than it might be worth the effort. Never know what you may be passing up or the gains you might have been making. BB'ers have to be some of the most inventive and creative people around.
I've explored some of these training systems. As have others I know. Some protocols ...just alright, some very, very good. With any new training protocol, give it a fair shot. The first one or two weeks, being more of a breaking in period. Allowing a good 6 to 8 weeks to see the quality of results. If after 6 weeks, nothing much is shown from the program, than drop it and advance to something else. We tend to get into a habit of doing the same old thing, workout after workout, with very little change in progress. BB'ing is really hit or miss , truth be told. Not any one thing works for everyone. As far as the 6 times a week training idea, it has been successful for quite a few. May or may not be worth a shot, up to you. Good Luck.
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Pain-69: It's not a question of being OK, I can't answer that for anyone. If anyone wants to experiment with any form of "out of the box" training ideas, than it might be worth the effort. Never know what you may be passing up or the gains you might have been making. BB'ers have to be some of the most inventive and creative people around.
I've explored some of these training systems. As have others I know. Some protocols ...just alright, some very, very good. With any new training protocol, give it a fair shot. The first one or two weeks, being more of a breaking in period. Allowing a good 6 to 8 weeks to see the quality of results. If after 6 weeks, nothing much is shown from the program, than drop it and advance to something else. We tend to get into a habit of doing the same old thing, workout after workout, with very little change in progress. BB'ing is really hit or miss , truth be told. Not any one thing works for everyone. As far as the 6 times a week training idea, it has been successful for quite a few. May or may not be worth a shot, up to you. Good Luck.
I hear ya jpm it basically comes down to how your body responds to any certin type of training, I guess ill stick to the 6 on 1 off and see how i respond to it over the next couple of months. thx everyone
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These days I am focused on cutting weight and training for an upcoming 5k race (trying to build a different physique for my 40s)... I have been training Push-Pull again for a month and love it. Not a lot of sets/reps but everything strict and no sets under 10 reps.
Push
Bench Press (25,25,15,12,10)
Close Grip Bench Press (15,15,15)
Incline Flies (12,12,12)
Triceps Kickbacks (12,12,12)
Lateral Delt Raises (15,12,12)
Anterior Delt Barbell Raises (15,12,12)
Pull
Lat Pulldowns Rear (15,12,12)
Lat Pulldowns Front (10,10,10)
Seated Rows (10,10,10)
Dumbbell Deadlifts & Shrugs (25,15,12,12)
Dumbbell Curls (12,12,12)
Barbell Curls (10,15,25)
I train 1 day, then off the next and so on...
so you do both Push and Pull on the same day and then take the next day off?
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so you do both Push and Pull on the same day and then take the next day off?
Nah..
Day 1 - Push
Day 2 - Off
Day 3 - Pull
Day 4 - Off
etc...
never more than 1 day off
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so this is what im doing now
chest
back
arms
off
shoulders
legs
off
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Also how does this shoulder routine look to you guys?
30 sec rest between sets
Incline shoulder presses 5x10-12
front lateral raises 4x10
upright rows 4x10
side laterals 4x10
rear flyes 4x10
face pulls 4x12-15
Im doing so much here because it seems that my shoulders really lag behind the rest of my body so im really trying to bring them up, Started this today and i can really feel it in my shoulders unlike my other more standard routines that i have done before.
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Wooo, what type of running program do you do in general. How many days a week, daily and weekly miles? Do you do running intervals on some days? Do you run on a lifting day?
I also try to run and lift. It's a really tough combo.
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i agree that it's tough... i'm also focusing on cardio to shed weight so it's even harder (although as i get lighter the running is a bit easier).
i am using the push-pull routine i posted earlier on, training is 1 day on, 1 day off... i run on the off days
currently training for a 5km race, so i run 3 different sets of intervals, run 1 is 5mph & 6mph alternating, run 2 is 5&7 and last is pace at 6...
interval difficulty is increased weekly... so far so good... the reason i am only focusing on the 5km run is 'sprint' nature of the event... my goal is to be under 22 minutes by October of this year, at the same time I am focusing on maintaining peak strength in key movements... while i am not doing low reps, i am focused on things like doing 3 sets of 20 with 225 on bench press...
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i agree that it's tough... i'm also focusing on cardio to shed weight so it's even harder (although as i get lighter the running is a bit easier).
i am using the push-pull routine i posted earlier on, training is 1 day on, 1 day off... i run on the off days
currently training for a 5km race, so i run 3 different sets of intervals, run 1 is 5mph & 6mph alternating, run 2 is 5&7 and last is pace at 6...
interval difficulty is increased weekly... so far so good... the reason i am only focusing on the 5km run is 'sprint' nature of the event... my goal is to be under 22 minutes by October of this year, at the same time I am focusing on maintaining peak strength in key movements... while i am not doing low reps, i am focused on things like doing 3 sets of 20 with 225 on bench press...
You can do 3 sets of 20 reps with 225lbs in the bench??? If you're going all the way down to touch your chest and not doing half reps that's amazing. 60 reps total reps with 225lbs is incredible. Most strong benchers couldn't do one set of 20 reps with that weight.
I'm thinking about doing a small town 5K in June. My goal is to break 22 minutes. I could win my age group with that time. When I was young I could have run an 18 minute 5 K any day of the week even though I was a sprinter.
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Im taking it that you guys think its a bad routine......i hope not but if so could anyone give me some tips on how to gain some shoulder size? My shoulders have always been a weak point when compared to the rest of my body. As an example during the most muscular pose my shoulders tend to flatten out in front and my rear delts ALWAYS look flat or non existing from the sides no matter what i do to bring that up.
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Im taking it that you guys think its a bad routine......i hope not but if so could anyone give me some tips on how to gain some shoulder size? My shoulders have always been a weak point when compared to the rest of my body. As an example during the most muscular pose my shoulders tend to flatten out in front and my rear delts ALWAYS look flat or non existing from the sides no matter what i do to bring that up.
don't compare shoulders to steroid users or growth hormone abusers! There is no way to get the 3 dimensional deltoid without using growth hormone. Steroids by themselves will get the delt some dimension and roundness, but not until you use hormones will they be bulging and noticeable!
As a natural you need to work all parts of the shoulder. Many people just work the front delts. You need to work the side and rear delts too! Dumbbell lateral raises made my shoulders great! Do one side at a time. Slow and do it until you can't do anymore! Cable laterals are also very good.
Rear delts I like reverse pec. Face pulls are another great one.
I don't do much on the front delts anymore. Standing strict military press and shoulder press are my norm.
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Im taking it that you guys think its a bad routine......i hope not but if so could anyone give me some tips on how to gain some shoulder size? My shoulders have always been a weak point when compared to the rest of my body. As an example during the most muscular pose my shoulders tend to flatten out in front and my rear delts ALWAYS look flat or non existing from the sides no matter what i do to bring that up.
My humble opinion is you are over working your front delts. your first 3 ex hit the front delts. Do Chest and shoulders together. after Incline presses your front Delts are hit big time, Concentrate on side raises and rear delt raises. I do not see the need to do front raises in your routine after front presses..and upright rows...better shrugs.
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Ok so i have cut out the front raises after last weeks workout since my front delts were hurting very badly for about 3 days straight. so now i only do front presses,upright rows rear delt flyes side raises and face pulls along with shrugs
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Try this on for size:
Chest and hams day one
Back and calves day two
rest day three
delts day four
quads day five
arms day six
rest day seven
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So many ways to train. So many splits and then there's whole body routines. I think an over simplification of training protocols is this. Training with really heavy weights and low sets like HIT you should train a body part once a week. There is no real definition of HIT but I would call it doing one to two work sets per exercise. If you train with volume holding back in the early sets it seems to work better hitting the body parts twice to three times a week.
Also the body is never truly isolated even when training body parts. Fatigue is systemic and multiple body parts are needed to accomplish any athletic goal. An example of this is that you cannot do a pulling movement without the bicep and any pushing movement involves the triceps.
Look at all the various splits many have used with success. You can split the body in two like this example. Legs, chest and tricep. Next training session back, delts and biceps. The many three way splits like chest and back; legs and then delts/arms. Also there's the popular chest and arms; legs and back/delts. Some split a four way like one day chest. The next back. The next legs and last day delt and arms. Some do to this extreme of a five day split. Monday-chest; Tuesday-back;Wednesday-delts; Thursday-legs, and Friday-arms.
I have some health issues and I hope to be well soon but this is what I am doing. Monday-Chest and back. Tuesday-legs and Wednesday is delt and arms. Then two days off then I will do chest and back on Saturday. Monday I begin again but I pick up where I left off so I will start with legs and so on. So every week each body part gets one day or two days that are rotated. I also do a lot of cardio that anymore lifting than this would interfere with.