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Getbig Bodybuilding Boards => Training Q&A => Topic started by: dj181 on August 28, 2012, 06:36:16 AM
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i'm thinking that optimum is most likely 3 or 4 days per week
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I'm not sure what you mean by train.
I lift weights 2-3 times per week.
I run 6-7 days per week.
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I'm not sure what you mean by train.
I lift weights 2-3 times per week.
I run 6-7 days per week.
sorry man, i meant weight training
i used to be a cross-country runner so i know a bit about running, although i haven't run in awhile... too scared to lose mass i guess ;D
so how far do you run? how many miles are you putting in per week? also, do you do intervals, fartlek, LSD, AT runs?
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sorry man, i meant weight training
i used to be a cross-country runner so i know a bit about running, although i haven't run in awhile... too scared to lose mass i guess ;D
so how far do you run? how many miles are you putting in per week? also, do you do intervals, fartlek, LSD, AT runs?
I run about twenty miles a week.
I'm 36 years old. Not too worried about being massive.
More interested in staying lean and maintaining muscle.
I just run about 8 minute miles. If I lift, I run a shorter distance.
I don't enjoy running a whole lot, but it's the most effective cardio for me. I'm pretty busy during the day and don't want to spend a lot of time on a bike.
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I run about twenty miles a week.
I'm 36 years old. Not too worried about being massive.
More interested in staying lean and maintaining muscle.
I just run about 8 minute miles. If I lift, I run a shorter distance.
I don't enjoy running a whole lot, but it's the most effective cardio for me. I'm pretty busy during the day and don't want to spend a lot of time on a bike.
good stuff man
20 miles per week, and maybe even up to 25 miles per week, is about right IMO
i remember reading somewhere that after about 30-35 miles per week test levels start to drop
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i'm thinking that optimum is most likely 3 or 4 days per week
i think it depends on your "intensity". Train hard and rest. Now if you train each muscle 2x a week then you have to cut down on sets and "intensity" which i think is bad. You have to remember when you train muscle groups there is always overlap..so muscles are trained more often than you think...direct and indirect.
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i think it depends on your "intensity". Train hard and rest. Now if you train each muscle 2x a week then you have to cut down on sets and "intensity" which i think is bad. You have to remember when you train muscle groups there is always overlap..so muscles are trained more often than you think...direct and indirect.
agreed
plus this idea/concept of "systemic recovery" comes into play...
i'm not a fan of this idea/concept >:( >:( >:( and i try to deny that it's real, but it is real and it does exist
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i'm thinking that optimum is most likely 3 or 4 days per week
3 to 4 days is all any regular trainer needs or can tolerate with decent intensity.
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3 to 4 days is all any regular trainer needs or can tolerate with decent intensity.
YES ;)
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3 to 4 days is all any regular trainer needs or can tolerate with decent intensity.
that seems to be true, but my problem is that i've got some addictive issues, so i either train nearly every goddamn day or not at all
it seems that i've gotta learn how to "harness" my drive/desire :-\
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3 with weights, but i train every day for cardio
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I train 4-5 days a week.
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I train 4-5 days a week.
yes that is spot on
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3 or 4 days
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Twice a week. Monday & Thursday, usually.
Monday: Hi pulls, one arm DB Hi-pulls, DB one are rows & chins
Thurs. Squats % front squats
Following Monday: Press & dips
Thursday: Hi Pulls,. DB Hi-pulls, DB rows & chins
Following Monday: Squats & front squats
Thursday: Press & dips
etc, etc, etc,,
Good Luck.
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there's tons of ways to do this train everyday but one bodypart per day try to not train a connected part two days in a row say chest and shoulder throw a thigh day in between. use the eight days a week training that many guys used years back simply think of a week as containg 8 days instead of 7 train every other day and after 8 days repeat the cycle hopefully adding weight depending on what stage of training your at beginner, intermediate or advanced.
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I always change up how I train. I had some health issues but I seem to be on the mend. Now I'm really in poor shape but I'm going to get into decent shape for a vacation in 4 weeks.
I'm doing a whole body routine twice a week. Running the other 5 days.
1. Power cleans 2 sets of 6 reps
2. Dumbbell squats 2 of 12. Holding the dumbbells at my sides. Upright back. Squatting till bells brush the floor.
3. Stiff leg barbell deads off a block. Getting a nice deep stretch.
4. Dumbbell flat bench 2 of 6. Going as deep as possible.
5. Chins 2 sets. Dead hang trying to touch the top of my clavicles to the bar. No kips or minimal kips.
6. Low v bar cable row 2 of 12
7. Military presses 2 of 6 reps. Going all the way down.
8. Dumbbell laterals 2 of 10
9. cable bar curls 2 of 10
10. weighted dips 2 of 8
11. hanging leg raise super set with machine crunches.
12. standing calf raise 2 x 15
13. gripper work 2 sets. I use Ironmind grippers
14 neck work.
This takes me about 1.5 hours. I back track 6 workouts to a start weight. I see what my goal weight is going to be at the end of 6 work outs and I go back 5 to 10 pounds for workout one. Two workouts a week for three weeks. At the start the weights are light but I don't exceed my reps. It will get hard soon enough. If your goal is 225 in the bench for 2 sets at workout 6 a progression could look like this. Workout day one 200lbs. Workout day two 205lbs, workout day three 210 and so on to workout 6. I have made great and quick gains using this old fashion workout that many bodybuilders in the 50's used. I take two days off between workouts because of the drain of running.
Running is varied. 10 x 400 repeat intervals. 6 x 800 meter intervals. Tempo runs from 2 to 5 miles. I find my lifting goes so much better when I'm not running. It's a tough combo. It compromises both adaptations to training.
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there's tons of ways to do this train everyday but one bodypart per day try to not train a connected part two days in a row say chest and shoulder throw a thigh day in between. use the eight days a week training that many guys used years back simply think of a week as containg 8 days instead of 7 train every other day and after 8 days repeat the cycle hopefully adding weight depending on what stage of training your at beginner, intermediate or advanced.
yeah, but what about this idea/concept of "systemic recovery"?
like i said before, i was trying to deny that it's real, but recently i stopped training every goddman day, and guess what? i've made some decent progress, and now my muscles have a much better "pop" and seperation to them 8)
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4 days
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yeah, but what about this idea/concept of "systemic recovery"?
like i said before, i was trying to deny that it's real, but recently i stopped training every goddman day, and guess what? i've made some decent progress, and now my muscles have a much better "pop" and seperation to them 8)
the 8 days a week or beatle traing bet you don't see that connection is based on a one day on one day off training cycle one day rest in between. at the end of the 8 day cycle you see how you feel or progressed rest one or two days{or more} depending and start cycle again with the needed adjustments.
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I lift at least 3 days a week
usually 5
most likely
Upper Body M - W - F
Lower Body Tuesday and Thursday or Tuesday and Saturday
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I jerk off 3 times per day 7 days a week
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I jerk off 3 times per day 7 days a week
Glory Hole business is treating you good huh?
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Glory Hole business is treating you good huh?
As long as you keep coming three times a day I'll be fine
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As long as you keep coming three times a day I'll be fine
As long as you don't lose your touch, I'll keep coming. ;D
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I think it really comes down to how you train. Thinking about the track world a 800 meter guy trains hard and so does a 10k guy. The training is comparing apples to oranges though.
To extrapolate that thought to lifting it comes down to volume and intensity. If you are lifting moderate weights for a lot of sets with short rest between them you can train more frequently because it's an endurance based workout. If you are lifting heavy with say 4 to 6 sets per body part you will need time to recover.
So to condense my thoughts; training a body part once a week is a valid way to train if you are training to failure with heavy weights and low sets. If you are pushing the endurance factor with fast high sets twice a week is valid.
All of this doesn't apply if you are putting rocket fuel in your body. (steroids)
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5-7.
not getting stronger, and dont care to do so.i do it so i can get away with more eating.
I like the way this man thinks. ;D lift 6 days / cardio 7 and then yep... I can eat more. :D
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4x per wk,,,
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4.. cant go lower. ;D
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4.. cant go lower. ;D
welcome back brother
vive la france 8)
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My newest training split is 2 on 1 off with the body split in the following sequence:
Chest & Back
Delts, Bis ,Tris, Forearms
Quads, Hams, Calves, lower Back
So with 2 on and 1 off the amount of rest that each bp is getting is changing slightly each time
I've also been experimenting with the intensity and volume a bit
I wanted to give my joints a bit of a break so I've been taking a weight that I can do about 12 reps to failure and doing 5 sets of 8 reps and just focusing on form, contraction and moving kind of fast between sets.
An example of chest would be incline dumbbell press with a couple of warm up sets then 5x8, then slightl decline dumbell for 4x8 and then either dips or incline db flys for 3x10-12
For arms I'm taking a weight that I can do for about 15 reps and doing 5 sets of 10
It''s not something I will do all the time but it's a nice change of pace when I feel in a rut from trying to always do a max weight to failure on every set. I've also been getting sore so I think it's good from a stimulus point of view just for variation
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My newest training split is 2 on 1 off with the body split in the following sequence:
Chest & Back
Delts, Bis ,Tris, Forearms
Quads, Hams, Calves, lower Back
So with 2 on and 1 off the amount of rest that each bp is getting is changing slightly each time
I've also been experimenting with the intensity and volume a bit
I wanted to give my joints a bit of a break so I've been taking a weight that I can do about 12 reps to failure and doing 5 sets of 8 reps and just focusing on form, contraction and moving kind of fast between sets.
An example of chest would be incline dumbbell press with a couple of warm up sets then 5x8, then slightl decline dumbell for 4x8 and then either dips or incline db flys for 3x10-12
For arms I'm taking a weight that I can do for about 15 reps and doing 5 sets of 10
It''s not something I will do all the time but it's a nice change of pace when I feel in a rut from trying to always do a max weight to failure on every set. I've also been getting sore so I think it's good from a stimulus point of view just for variation
Lee Labrada trained following a similar split ie. a 2on/1off split with the body split up 3-ways
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I like training chest+back together too. Sure most train them seperate with a small muscle group or on their own but i like the pump.. supersets Benches then rowing...
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I like training chest+back together too. Sure most train them seperate with a small muscle group or on their own but i like the pump.. supersets Benches then rowing...
yep, I always alternate chest exercise with a back exercise - my favorite if probably incline barbell press and front chins
I also like doing the same thing with presses with favorite being dumbell press alternated with shoulder width parallel grip pulldowns