Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: First Blood on January 19, 2010, 04:48:54 PM
-
seems like most bodybuilders do it once a week? some say theory says 2 times per week is best?
what do you do?
-
seems like most bodybuilders do it once a week? some say theory says 2 times per week is best?
what do you do?
Directly once a week , but you get alot of overlap in parts when you train other areas to.
-
Once a week,abs and calves twice.
You only progress if recovery is sufficient.
-
Directly once a week , but you get alot of overlap in parts when you train other areas to.
thanks for the answer . have you tried working every body part twice a week?
-
I am on a 4 day routine and I repeat it
Depending on my days off I might work the same muscle twice
-
Once a week,abs and calves twice.
You only progress if recovery is sufficient.
thanks to you too wes! just doing my own study lol
-
thanks for the answer . have you tried working every body part twice a week?
Yes when I first started training , I didnt start to make progress till I dropped to more time between hitting each Body part directly once a week..everyones different though.
Abs and calfs ill do twice a week though :)
-
Nasser usually trained a bodypart once every 5-6 days, sometimes more often if it was a lagging bodypart or if he felt his previous workout was not as good or intense as it could have been.
-
thanks for the answer . have you tried working every body part twice a week?
why does it have to be once or twice a week? Why not something in between, like every 4, 5, or 6 days?
-
Fuck Nasser! :)
-
Annother thing Nasser failed at..getting a mass following in how to train :D
Hitting each bodypart once a week has been around since the 50s maybe longer but it wasnt till Dorian came along that everyone followed.Until then pros and all the articles were saying to train each bodypart twice and in some cases three times a week..
Dorian is the true leader , and why because it works if you train hard enough.
-
Yes when I first started training , I didnt start to make progress till I dropped to more time between hitting each Body part directly once a week..everyones different though.
Abs and calfs ill do twice a week though :)
thanks will, seems like science is behind pratical bodybuilding knowledge in this case. maybe the studies are based on newbies who dont train so hard thus making it possible for them to train a muscle group twice a week.
-
Nasser usually trained a bodypart once every 5-6 days, sometimes more often if it was a lagging bodypart or if he felt his previous workout was not as good or intense as it could have been.
yeah, when i trained a bodypart it feels recovered after like 4-5 days...so maybe possible to train it every 5 or 6 days.
-
why does it have to be once or twice a week? Why not something in between, like every 4, 5, or 6 days?
thats true..it doesnt have to be once a week...just been doing that usually...to be honest i dont know which is best lol...i just lift haha.
every 5-6 days sounds smart as i feel recovered after like 5 days...hmmmm
-
why does it have to be once or twice a week? Why not something in between, like every 4, 5, or 6 days?
every 5 or 6 for me personally. it's optimal.
-
every 5 or 6 for me personally. it's optimal.
thanks to you too...i seen your pics man. you definately know what your talking about.
more i think about it..5-6 days sounds good..and itsa compromise between twice per week and once per week...havent been able to mentally relax last couple of days as i tried to come up with a good routine ;D....but if i compromise it cant be too bad..maybe best of both worlds and puts my mind to ease lol.
question is how to split it up...
-
groink..could you tell me abit about your training theories? if you have time that is...
-
What is this "train" you speak of?
-
Every four days usually.
-
Every four days usually.
how do you split it up..?
-
Annother thing Nasser failed at..getting a mass following in how to train :D
Hitting each bodypart once a week has been around since the 50s maybe longer but it wasnt till Dorian came along that everyone followed.Until then pros and all the articles were saying to train each bodypart twice and in some cases three times a week..
Dorian is the true leader , and why because it works if you train hard enough.
No idea what you're trying to say? Nasser and Yates both followed pretty similar principles. Yates did a bit less volume and more forced reps, that's about it.
-
No idea what you're trying to say? Nasser and Yates both followed pretty similar principles. Yates did a bit less volume and more forced reps, that's about it.
BS , until Dorian came on the scene everyone was training each body part twice a week nasser included ..Nasser followed the master ;)
-
BS , until Dorian came on the scene everyone was training each body part twice a week nasser included ..Nasser followed the master ;)
haha, jokes aside though, lots of people think Dorian's training was far from the norm but I don't think so. Yeah he did one very intense set per exercise, usually with some forced reps after, but he would still pyramid his way up and his second last set per exercise wasn't exactly a light warm-up either. And when most other pros say they do 4 sets or so per exercise it's usually just the last 1-2 that are done to failure. Not that much difference really.
-
haha, jokes aside though, lots of people think Dorian's training was far from the norm but I don't think so. Yeah he did one very intense set per exercise, usually with some forced reps after, but he would still pyramid his way up and his second last set per exercise wasn't exactly a light warm-up either. And when most other pros say they do 4 sets or so per exercise it's usually just the last 1-2 that are done to failure. Not that much difference really.
Agree , Mentzer used to "claim" he only did 1 set to total failure and that was it, but was seen many times using the pyrimid system for 4-5 sets per exercise , when quizzed he would say..no no its only the last set that counts :D
-
Agree , Mentzer used to "claim" he only did 1 set to total failure and that was it, but was seen many times using the pyrimid system for 4-5 sets per exercise , when quizzed he would say..no no its only the last set that counts :D
But Mentzer could take credibility for breaking the mould of high volume training you think? Or were others also hitting everything once a week before him?
-
But Mentzer could take credibility for breaking the mould of high volume training you think? Or were others also hitting everything once a week before him?
It was around before Mike came along , noone seemed to listen to him though..he just diddnt have that flamboyence of say an Arnold.
Dorian doesnt either but I think people saw the results he made and from there it turned the tide.
Maybe if Mentzer had became Mr O things could of changed alot sooner.
Andreas Chaling used to train with the once a week system also.
-
groink..could you tell me abit about your training theories? if you have time that is...
sure... here's my split.
1 chest, front delts
2 Back, side+rear delts, traps
3 rest
4 arms
5 legs
6 rest
it breaks down like this : TORSO......REST.....LIMB S.....REST.......
whole body every six days, occasionally I'll drop the last rest day or add another one in the middle depending on how I feel
my rep range is 8 to 10, with 1 warmup, 1 heavy warmup as i call it, and then two heavy sets for example incline bench 135 x 20, 225 x 15 315 x 8-10 for two sets.
I'm not going to waste my strength and energy on sets of 245, 265 , 275, 285.....I just go right to the money set after you have got yourself ready to handle some weight and bang out more heavy reps.
-
how do you split it up..?
Not sure what you mean exactly. My current split is like:
-Legs
-Push
-Pull
-Off
Then repeat
-
sure... here's my split.
1 chest, front delts
2 Back, side+rear delts, traps
3 rest
4 arms
5 legs
6 rest
it breaks down like this : TORSO......REST.....LIMB S.....REST.......
whole body every six days, occasionally I'll drop the last rest day or add another one in the middle depending on how I feel
my rep range is 8 to 10, with 1 warmup, 1 heavy warmup as i call it, and then two heavy sets for example incline bench 135 x 20, 225 x 15 315 x 8-10 for two sets.
I'm not going to waste my strength and energy on sets of 245, 265 , 275, 285.....I just go right to the money set after you have got yourself ready to handle some weight and bang out more heavy reps.
thanks man! not on here so much but like reading your posts....straight shooter for sure
i really like this split...and allows you to blast everything and not having to do half of the body in the same day...only think i worry about is that more than 4 days per week tends to make me tired but maybe it will work as you get a rest day after every 2 workout days
-
Not sure what you mean exactly. My current split is like:
-Legs
-Push
-Pull
-Off
Then repeat
thanks, yes i read about that split..problem is i get tired if i train too many times per week. but yeah it gives you good frequency per body part
-
Every four days usually.
same. abs 3 x a week.
-
I don't train on a skegual. I train what ever bodypart that feels the most fresh. Sometimes I need 5 days rest, sometimes 6 or 7. Instingtive training.
-
groink what do you think about this split:
mon :chest/shoulders/triceps
tue: back/rear delts/biceps
wed: rest
thur: legs
fri: chest/shoulders/triceps
sat-sun: rest
mon: back/rear delts/biceps
tue:legs
wed:rest
thur:chest/shoulders/triceps etc etc
-
groink what do you think about this split:
mon :chest/shoulders/triceps
tue: back/rear delts/biceps
wed: rest
thur: legs
fri: chest/shoulders/triceps
sat-sun: rest
mon: back/rear delts/biceps
tue:legs
wed:rest
thur:chest/shoulders/triceps etc etc
no direct arm training.
Not Groink Approved
-
no direct arm training.
Not Groink Approved
damn ;D.....tried limiting sessions to 4 times per week lol
-
here is arm pic from last year
-
Monday:Chest
Tuesday:Back
Wednesday:Off
Thursday:Legs
Friday:Delts/Arms
Weekend:Off Or start again sunday if you feel recovered.
Works for me.
-
here is arm pic from last year
So you are taking the piss then?
-
here is arm pic from last year
that's a big fucking arm dude....if it's you, sorry to be a doubter but it's rampant in these parts
-
So you are taking the piss then?
not at all... i been going phsycho last couple of days trying to decide what routine to use...never really had a routine for any period of time before mostly doing haphazard stuff
-
Monday:Chest
Tuesday:Back
Wednesday:Off
Thursday:Legs
Friday:Delts/Arms
Weekend:Off Or start again sunday if you feel recovered.
Works for me.
thanks...i think im gonna try some kind of routine where i hit everyhing every 5 days or so...like a combination between once a week and twice a week. need to make up my freaking mind lol
-
Pretty sure someone has tried to pass these same photos off as his own before. Maybe it was slacker?
-
no direct arm training.
Not Groink Approved
i do triceps after shoulders and chest..not good?
and biceps after back..
-
Pretty sure someone has tried to pass these same photos off as his own before. Maybe it was slacker?
i posted em last year...
-
i posted em last year...
All bullshit aside then you don't need any advices from me if that's you....you are right up there dude
-
All bullshit aside then you don't need any advices from me if that's you....you are right up there dude
thanks man but thing is been stuck for a while and i was dumb and started to read alot last few days (should never done it haha)...and decided enough is enough im gonna write a routine and stick with it for atleast 6months no matter what..
-
What does Dr Fist do? he's got some guns there
-
take the weekends off and do very little on sunday then hit your weakpoint on monday.
then try to get the rest of the body done between tues and fri but if you skip your strongest point don't sweat it.
-
every other day...
so 4 times in an 8 day week...
if I need more rest, every 3 days,,, give it one more to be sure.
-
Dude,you`re a friggin` monster and you`re asking people for advice? :)
-
Toes
Ass
Fingers
cock
ankles
wrists (cock day)
bunghole (no jelly)
-
not at all... i been going phsycho last couple of days trying to decide what routine to use...never really had a routine for any period of time before mostly doing haphazard stuff
That's some impressive results. Kudos. Any tips on bringing up forearms (or did you always have big forearms?)
Like most, I train arms, back, pecs and legs once a week.
I'll train abs a little every session.
Only thing I'll train twice a week if i feel recovery has been enough is my shitty delts.
-
3 times every 9 days.
-
That's some impressive results. Kudos. Any tips on bringing up forearms (or did you always have big forearms?)
Like most, I train arms, back, pecs and legs once a week.
I'll train abs a little every session.
Only thing I'll train twice a week if i feel recovery has been enough is my shitty delts.
thank you, always had big forearms, maybe because been working on a farm since i was a kid. as for tips for forearms, don't really train them although i do some hammer curls sometimes.
-
3 times every 9 days.
so you train like half the body each time or how do you split it up?
-
these last pics are of a different person... are you guys retarded, the guy posted pics of two differents persons saying it's him. please. This is kind of funny to be that obnoxious.
-
everything once a week. more than enough
-
these last pics are of a different person... are you guys retarded, the guy posted pics of two differents persons saying it's him. please. This is kind of funny to be that obnoxious.
lol..no its the same person, me.
-
3,798 time a week.
-
Once a week.
-
these last pics are of a different person... are you guys retarded, the guy posted pics of two differents persons saying it's him. please. This is kind of funny to be that obnoxious.
referring to yourself, feces?
-
once a week although i only do it out of convenience because its easier to keep track if i do it weekly. twice a week is a bit much for me since i like to train for a while and do quite a bit of sets... so 4-5 days in between would work great for me... but that would be kind of tedious to keep track of....
-
once a week although i only do it out of convenience because its easier to keep track if i do it weekly. twice a week is a bit much for me since i like to train for a while and do quite a bit of sets... so 4-5 days in between would work great for me... but that would be kind of tedious to keep track of....
that's why you shouldn't keep track of it and just train a bodypart when it feels like it's ready to go :)
-
these last pics are of a different person... are you guys retarded, the guy posted pics of two differents persons saying it's him. please. This is kind of funny to be that obnoxious.
First Blood could alleviate this concern by just posting a new pic.
-
seems like most bodybuilders do it once a week? some say theory says 2 times per week is best?
what do you do?
yes for newbie and early intermediate i definately think 2 times per week is way to go but,, it becomes more difficult to hit everyhing twice per week when you trained some time then it becomes better to go to evry 5th day or pick 1-2 muscle group and train them 2 times pwer week and rest once per week with limited volume,,,
-
Once every 30.5 days
-
Once every 30.5 days
related to mentzer ;D ??
-
related to mentzer ;D ??
Mentzer was a cool dude had alot of intelligence and wasnt afraid to challenge the establishment.
-
Mentzer was a cool dude had alot of intelligence and wasnt afraid to challenge the establishment.
mentzer very good physique but always cocoo too,, after he come back from loony period his training recommendations were not good, not good at all,,,
-
I agree First Blood, nice arms, I think what your doing is working
-
I never workout, for maximum recovery
-
sure... here's my split.
1 chest, front delts
2 Back, side+rear delts, traps
3 rest
4 arms
5 legs
6 rest
it breaks down like this : TORSO......REST.....LIMB S.....REST.......
whole body every six days
thats a good split.. I'll start doing that.
-
Once a week generally but I think there's something to specializing on a bodypart or two and hitting it higher frequency from time to time.
e.g. Recently I did a bit of back specialization...did my normal heavy back workout once a week and added 50 pullups every morning the other six days of the week (5 sets of 10 reps using various grips for each set) none of the sets were to failure, and the negs weren't too slow...so I didn't burn out
Used one of those pullup gagets that fit in a doorway.
I was the same weight (76kg) in both pics, and they were taken 6 months apart...
-
Once a week generally but I think there's something to specializing on a bodypart or two and hitting it higher frequency from time to time.
e.g. Recently I did a bit of back specialization...did my normal heavy back workout once a week and added 50 pullups every morning the other six days of the week (5 sets of 10 reps using various grips for each set) none of the sets were to failure, and the negs weren't too slow...so I didn't burn out
Used one of those pullup gagets that fit in a doorway.
I was the same weight (76kg) in both pics, and they were taken 6 months apart...
Good progress there mate. looking good
-
Sly Stallone for Rambo II:
An Example Of His Program
3 sets of 12 reps to be performed on every exercise
Monday/Wednesday/Friday:
Morning
Chest
Back
Abs
Cardio
Afternoon
Shoulders
Arms
Abs
Cardio
Tuesday/Thursday/Saturday:
Morning
Calves
Thighs
Cardio
Afternoon
Rear Delts
Traps
Abs
Cardio
Using anywhere from 8-12 reps and 3-4 sets, resting minimally between sets and exercises in order to keep his heart rate up would be the best program to rip up on short notice for a movie such as this with maximal weight for the rep-range.
Remember, Sly is a machine; there's no such thing as a "light day" with him. With someone of his age, it's a difficult task to try to burn fat AND build muscle simultaneously, which is why he would have to work at maximum effort all the time.
Cardio would be done 5 days a week on an empty stomach for 30 minutes in the morning, with a heart rate approximately 65-85% of his max, and again in the evening for the same amount of time with the same heart rate.
-
Once a week generally but I think there's something to specializing on a bodypart or two and hitting it higher frequency from time to time.
e.g. Recently I did a bit of back specialization...did my normal heavy back workout once a week and added 50 pullups every morning the other six days of the week (5 sets of 10 reps using various grips for each set) none of the sets were to failure, and the negs weren't too slow...so I didn't burn out
Used one of those pullup gagets that fit in a doorway.
I was the same weight (76kg) in both pics, and they were taken 6 months apart...
ok "Super Natural". ::)
-
Sly Stallone for Rambo II:
An Example Of His Program
3 sets of 12 reps to be performed on every exercise
Monday/Wednesday/Friday:
Morning
Chest
Back
Abs
Cardio
Afternoon
Shoulders
Arms
Abs
Cardio
Tuesday/Thursday/Saturday:
Morning
Calves
Thighs
Cardio
Afternoon
Rear Delts
Traps
Abs
Cardio
Using anywhere from 8-12 reps and 3-4 sets, resting minimally between sets and exercises in order to keep his heart rate up would be the best program to rip up on short notice for a movie such as this with maximal weight for the rep-range.
Remember, Sly is a machine; there's no such thing as a "light day" with him. With someone of his age, it's a difficult task to try to burn fat AND build muscle simultaneously, which is why he would have to work at maximum effort all the time.
Cardio would be done 5 days a week on an empty stomach for 30 minutes in the morning, with a heart rate approximately 65-85% of his max, and again in the evening for the same amount of time with the same heart rate.
looking at his split you could tell sly based his routine off arnold's split. franco trained him so,,, his roots are from the old scholl venice beach theory. mon/wed/fri split routine chest back the shoulders arms. even sly knew which training method to go with. :) no sign of hit there. lol
-
twice a week each bodypart I try to do. I am doing chest right now though 3 times a week with one day very light for reps and two days heavy
-
Once every 2 weeks, except legs, which I train every week.
-
Once every 2 weeks, except legs, which I train every week.
???
and don't tell me you only do one workset per workout as well
-
It's paradoxical how many bodybuilders and trainers when they advance train less frequently, when it should be the opposite.
-
???
and don't tell me you only do one workset per workout as well
No, I do high volume. Roughly 3 hours a workout with lots of rest in between sets, most of which are triple drops and compounds. And I also split everything down - biceps, triceps, chest etc.
One week, I won't train chest, but I'll do triceps, for which I do heavy close grip benches, weighted dips and so on, which will hit the chest too. Been on this routine for over 6 years now and never stopped growing.
-
No, I do high volume. Roughly 3 hours a workout with lots of rest in between sets, most of which are triple drops and compounds. And I also split everything down - biceps, triceps, chest etc.
One week, I won't train chest, but I'll do triceps, for which I do heavy close grip benches, weighted dips and so on, which will hit the chest too. Been on this routine for over 6 years now and never stopped growing.
interesting way to train. 3 hour workouts?! dang dude, do you get super sore after hitting the shit out of a bodypart like that?
-
twice a week each bodypart I try to do. I am doing chest right now though 3 times a week with one day very light for reps and two days heavy
hows your chest progress with more frequency per week noworries?
-
interesting way to train. 3 hour workouts?! dang dude, do you get super sore after hitting the shit out of a bodypart like that?
Well, I'm a very popular guy in the gym, so at least 20 mins of that time is spent catching up with everyone else who insist on saying hello and having a bit of a chat ;D
And yes, I do get sore. I can't train back to back for 2 days, cause I also blast my arms for a few sets every workout. A guy can never have big enough arms IMO, lol.
To give you an example, if I'm doing shoulders, I'll start warming up on seated barbell front press (inside a power rack). I'll pyramid up to my main weight (2 plates) and do 6 - 8 reps, drop the weight to 180 lb, do another 10 - 12 reps and then do standing barbell press with a second barbell set at 135 for about 10 - 12 reps. That's one set, done without any break. I do 2 sets of those and take about 5 mins off in between those sets.
Then I'll do 3 sets of front dumbell raises and 3 sets of lateral dumbell raises and 3 sets of 1 arm lateral cable raises, all of which are again triple drops. Then 3 sets of shrugs on a plate loaded machine and some barbell upright rows, followed by a couple of sets for the rotator cuff on the cables. I'll also do a couple of sets of calves at the end of the workout. And some curls and pushdowns in between most of those sets. Every single set I do is to failure, even if it's the 3rd one in a triple drop.
So I take a whole day off after this. Train 3 times one week and 4 times the next.
-
Well, I'm a very popular guy in the gym, so at least 20 mins of that time is spent catching up with everyone else who insist on saying hello and having a bit of a chat ;D
And yes, I do get sore. I can't train back to back for 2 days, cause I also blast my arms for a few sets every workout. A guy can never have big enough arms IMO, lol.
To give you an example, if I'm doing shoulders, I'll start warming up on seated barbell front press (inside a power rack). I'll pyramid up to my main weight (2 plates) and do 6 - 8 reps, drop the weight to 180 lb, do another 10 - 12 reps and then do standing barbell press with a second barbell set at 135 for about 10 - 12 reps. That's one set, done without any break. I do 2 sets of those and take about 5 mins off in between those sets.
Then I'll do 3 sets of front dumbell raises and 3 sets of lateral dumbell raises and 3 sets of 1 arm lateral cable raises, all of which are again triple drops. Then 3 sets of shrugs on a plate loaded machine and some barbell upright rows, followed by a couple of sets for the rotator cuff on the cables. I'll also do a couple of sets of calves at the end of the workout. And some curls and pushdowns in between most of those sets. Every single set I do is to failure, even if it's the 3rd one in a triple drop.
So I take a whole day off after this. Train 3 times one week and 4 times the next.
thanks for sharing. spending 3 hrs in the gym without talking to anyone would be quite boring. I don't see any problem with making it a social activity as long as you're having fun and getting results.
-
thanks for sharing. spending 3 hrs in the gym without talking to anyone would be quite boring. I don't see any problem with making it a social activity as long as you're having fun and getting results.
Yep. I don't have long conversations or anything, but there's always some guy or chick who stops by for a chat in between sets or when we're sharing the same equipment. I train at a university gym which is full of students, so a lot of them are beginners and will ask for some tip or advice on dieting or lifting or whatever. Nearly all of them are very pleasant, respectful and easy going.
Don't see any harm in chatting for a min or 2 in between sets as long as I still lift intensely enough when I'm doing the exercise. I'm definitely not one of those warriors who is always mean mugging or walks around with a stone face, lol.
-
When I was at my strongest point, I did train 3 times/week. Monday Wednesday and Friday, weekend rest. I always felt strong and recovered. I might start doing that again. The only problem is that I have 3 days, Leg one, chest one, Back one...where should I place shoulders, the other small musclegroups are easy to spread out over those days.
-
hows your chest progress with more frequency per week noworries?
I just took 4 months off cause I got sick so when I come back I usually do my chest 3 times a week cause i want to get my strength back. My muscle memory is still unreal. I have a good 7 days of soreness and then I am good to go. I usually do my heaviest chest on Monday cause I have a 2 day rest. I do a semi heavy on Wednesday with inclines before flat and light on Friday. I have an old friend now from Hawaii who was a very good bodybuilder and who I have trained with before. He along with Stuntmovie makes sure I go to the gym at least 6 days a week. I am physically (other than the weight) feel great right now. No more leg problems or anything. I even started to train legs which I never do. They are really sore. I make sure I never train the same muscle group two days in a row. My triceps have always been my strongest so they seem not to wear out from the frequency I train push exercises. I do calves at least 3 to 4 times a week now. I was always taught that you can train forearms and calves everyday if you want. They are used to working more than the other muscle groups cause they are used in every motion just about from walking to grabbing.
-
I just took 4 months off cause I got sick so when I come back I usually do my chest 3 times a week cause i want to get my strength back. My muscle memory is still unreal. I have a good 7 days of soreness and then I am good to go. I usually do my heaviest chest on Monday cause I have a 2 day rest. I do a semi heavy on Wednesday with inclines before flat and light on Friday. I have an old friend now from Hawaii who was a very good bodybuilder and who I have trained with before. He along with Stuntmovie makes sure I go to the gym at least 6 days a week. I am physically (other than the weight) feel great right now. No more leg problems or anything. I even started to train legs which I never do. They are really sore. I make sure I never train the same muscle group two days in a row. My triceps have always been my strongest so they seem not to wear out from the frequency I train push exercises. I do calves at least 3 to 4 times a week now. I was always taught that you can train forearms and calves everyday if you want. They are used to working more than the other muscle groups cause they are used in every motion just about from walking to grabbing.
Any pics keith?
last time i saw you you were an obese 600 lbs blob.
-
Once every 2 weeks, except legs, which I train every week.
Now why is this kiwiol?
-
Now why is this kiwiol?
Been lifting on and off since I was 12 and have tried a lot of different stuff. I am a huge fan of Dorian and tried his way of training, but found that I like and respond better to lifting heavy, high volume, compounds and triple drops / supersets. Being natural means you have to work your butt off in the gym as far as lifting goes. As long as you eat and rest enough between workouts though, you'll be fine.
That's how I trained even when I was studying full time in the day time, working 5 nights full time on a help desk job and doing 2 shifts of fitness instructing / personal training in a corporate gym in the weekends. I've had a few people tell me over the years that I'm overtraining, but none of them looked impressive, so I just kept doing what I know works for me.
-
Been lifting on and off since I was 12 and have tried a lot of different stuff. I am a huge fan of Dorian and tried his way of training, but found that I like and respond better to lifting heavy, high volume, compounds and triple drops / supersets. Being natural means you have to work your butt off in the gym as far as lifting goes. As long as you eat and rest enough between workouts though, you'll be fine.
That's how I trained even when I was studying full time in the day time, working 5 nights full time on a help desk job and doing 2 shifts of fitness instructing / personal training in a corporate gym in the weekends. I've had a few people tell me over the years that I'm overtraining, but none of them looked impressive, so I just kept doing what I know works for me.
I am Dorian fan as well. Curiosity is why upper body ever 2 weeks and legs once a week?
-
I am Dorian fan as well. Curiosity is why upper body ever 2 weeks and legs once a week?
I dabbled in a bit of Tae Kwon Do back when I was living in Brisbane and nearly broke an ankle during a class. Couldn't squat or put a lot of weight on it for years, so my legs lag behind my upper body. But the ankle healed over time and so I train legs more frequently now to let them catch up.
Front squats one week and normal squats the next, for about 8 sets, followed by leg presses and other stuff if I still have something left after the squats.
-
I dabbled in a bit of Tae Kwon Do back when I was living in Brisbane and nearly broke an ankle during a class. Couldn't squat or put a lot of weight on it for years, so my legs lag behind my upper body. But the ankle healed over time and so I train legs more frequently now to let them catch up.
Front squats one week and normal squats the next, for about 8 sets, followed by leg presses and other stuff if I still have something left after the squats.
Ok now I have a better understanding. Legs normally take longer to recover from due to inroads to recovery for your whole system. So in effect you are specializing on legs but more rest between upper body allows for more recovery to your overall system correct? Thats what I hearing anyway.
-
Ok now I have a better understanding. Legs normally take longer to recover from due to inroads to recovery for your whole system. So in effect you are specializing on legs but more rest between upper body allows for more recovery to your overall system correct? Thats what I hearing anyway.
That's true, although my split has more to do with me wanting to do a higher workload than to do it that way just so I'd get more rest in between. Rest and recovery are important, but not so much if you don't provide enough stimulus for muscle growth from lifting hard and heavy in the first place.
Doing 20 or so working sets for each body part with most of them being triple drops (which means, around 25 - 30 reps / set) makes me bigger and stronger a lot more than say trying to squeeze chest and biceps within a 45 minute workout. I don't worry about the time - just keep going till I have absolutely nothing left.
-
That's true, although my split has more to do with me wanting to do a higher workload than to do it that way so I'd get more rest in between. Rest and recovery are important, but not so much if you don't provide enough stimulus for muscle growth from lifting hard and heavy in the first place.
Doing 20 or so working sets for each body part with most of them being triple drops (which means, around 25 - 30 reps / set) makes me bigger and stronger a lot more than say trying to squeeze chest and biceps within a 45 minute workout. I don't worry about the time - just keep going till I have absolutely nothing left.
Seems a bit high in volume if you are going to failure. Are you back training now seems I remember you posted awhile back you were not training for awhile. We have had similar situations reason I'm asking I work in IT and part time train people and have also broke my ankle twice in the past.
-
Seems a bit high in volume if you are going to failure. Are you back training now seems I remember you posted awhile back you were not training for awhile. We have had similar situations reason I'm asking I work in IT and part time train people and have also broke my ankle twice in the past.
It is high if you compare it to the average workout, but I keep improving and don't get injured or have a problem recovering, so it's fine. And I'm still on a break, but will get back into it very soon.
-
When I was at my strongest point, I did train 3 times/week. Monday Wednesday and Friday, weekend rest. I always felt strong and recovered. I might start doing that again. The only problem is that I have 3 days, Leg one, chest one, Back one...where should I place shoulders, the other small musclegroups are easy to spread out over those days.
That's what I do. 3 days a week. Monday, Wednesday, Friday. Monday (back & chest). Wednesday (legs). Friday (shoulders & arms.)
"Back & chest" is a monster day but i'm well rested for it. Yeah, my split gives chest a lower priority but really how long does it take (how much energy is required) to do flat presses, incline presses, flyes and maybe a few dips?
-
It is high if you compare it to the average workout, but I keep improving and don't get injured or have a problem recovering, so it's fine. And I'm still on a break, but will get back into it very soon.
Sounds like it works get back to it mate. And dont tell Hulkster we are Dorian fans or he'll be over here throwing up Ronnie pics then ND will arrive oh brother.
-
Sounds like it works get back to it mate. And let me remind you that Ronnie >>> Dorian, ha ha ha I hope hulkster enters this thread and owns you.
stick to the topic damn it! >:(
-
ok "Super Natural". ::)
Do I scare you child? :D
-
Once every 2 weeks, except legs, which I train every week.
if anything it should be the opposite. smaller muscles can be trained more frequently and with higher volume.
-
if anything it should be the opposite. smaller muscles can be trained more frequently and with higher volume.
I asked the same question kiwiol explained the reason in earlier posts