Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: HERACLES on June 26, 2006, 06:44:58 PM
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So I hit the gym at 4:30pm for weight training, usually till 6pm. GO home, eat my final meal, go back at 8 for 40 min cardio and abs..come home, have designer, ZMA, a multi and chill till I go to bed. Today was tough as we trained legs earlier..
down to almost 220. Was 240 in april. looking to drop 10lb a month..hoping i will see abs at 200.
But im so tired...i feel great, just lethargic.
Any advice to get some energy would be appreciated.
Im looking to do a show in 2007. Obviously im really serious about it as Im looking to get in great shape early and cruise to the show in 2007. Its been 7 years since I competed (4 times all together)..harder now being older i think (32)...
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I think you can compete at any age; you just have to have the body to back it up. I see fifty year olds compete and make me think and hope I can do the same thing. Besides all that though, I train six days a week and do cardio two times a week. I have an overnight job, where I lift alot. The job I have is very physically demanding, so I only resort to the six days. I had one of those retail hell jobs. Let just say it's harder working out with a physically demanding job, then a job where you hang cloths. I think it's determined what you doing during the time period, but I still give it my all in the gym. I would train twice a day five days a week. Retail will do that to you, picture Arnold Schwarzenegger in retail. If Arnold did retail, he'd be nine time Olympia. That's only also if Weirder was sponsoring him. Over all what I'm trying to say, it depends on the situation. Keep on pumping.
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I trained twice a day, 6x a week a few years ago.
Trained HST style, and split the daily workout into two workouts, training 5 or 6 excersises and 1 set per excersise each workout. Each workout would take approx 15-17 minutes.
Sometimes shorter, especially during the 15's.
It worked pretty good. I see lots of possibilities in it.
YIP
Zack
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I trained twice a day, 6x a week a few years ago.
Trained HST style, and split the daily workout into two workouts, training 5 or 6 excersises and 1 set per excersise each workout. Each workout would take approx 15-17 minutes.
Sometimes shorter, especially during the 15's.
It worked pretty good. I see lots of possibilities in it.
YIP
Zack
Only thing is you need to be either a bum, or a sponsored bodybuilder
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Only thing is you need to be either a bum, or a sponsored bodybuilder
It cuts down the social life at least... ;D
YIP
Zack
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I trained twice a day, 6x a week a few years ago.
Trained HST style, and split the daily workout into two workouts, training 5 or 6 excersises and 1 set per excersise each workout. Each workout would take approx 15-17 minutes.
Sometimes shorter, especially during the 15's.
It worked pretty good. I see lots of possibilities in it.
YIP
Zack
how did you pair up bodyparts when training twice a day for 6 days? What exerecise?
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m am - bi
m pm - chest
tue - abs, calves, forearms, traps
tue - delts
WEDNESDAY OFF
th - Tris
th - Back
Fri - Hams
Fri - Quads
Sat - Chest
Sun - Back ????????/
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m am - bi
m pm - chest
tue - abs, calves, forearms, traps
tue - delts
WEDNESDAY OFF
th - Tris
th - Back
Fri - Hams
Fri - Quads
Sat - Chest
Sun - Back ????????/
something about that set up seems off to me. I like that you're doing opposing bodyparts on each day like bi's and chest...I don't like that you're doing someof the major ones in the evening. Seems to me you should be doing chest in the morning and bi's at night, back in the morning and tri's at night and hamstrings then quads.
I don't know your experience level, I only glanced at the thread but unless you've got a few years of serious training under your belt I don't see the point of doing multiple daily sessions. I think you're going to burn out pretty quickly...this is going strictly by what you just posted.
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Lathargy happens to me when i over train! Like when i first started i never weight lifted in my life, and started doing arnies old school work out. I got a little size after 3wks i felt great but lethargic after 6 wks i was a snappy bastard and every one started hating my guts, and i couldent sleep. Then i found out about wat over training was, im like oh thats wat's going on with me! In short id go less sets but more intense and unless ur on gear ur work load is WAY over training! one day rest after a split??? u need at least 2 days! I do 5 days per week 1 large or 2 small mucle groups per day 30-45min with 2-3 VERY intense sets per exsercise, 2-4 exsercises per group. I found that i build faster and dont burn out at all. If ur on gear ur probly still over doing it and u should cut back on the amout of sets on a givin day and go for more intesity! at least thats my 2 cents
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how old are ya brO?
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Twice a day training can drain someone's CNS at any age. It might be good for 1-2 months to lose weight but that can be done other ways than twice a day training.
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in order for me to do twice a day training i would not be able to hit the body parts as hard as they should be hit so i stay away from it.
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So I hit the gym at 4:30pm for weight training, usually till 6pm. GO home, eat my final meal, go back at 8 for 40 min cardio and abs..come home, have designer, ZMA, a multi and chill till I go to bed. Today was tough as we trained legs earlier..
down to almost 220. Was 240 in april. looking to drop 10lb a month..hoping i will see abs at 200.
But im so tired...i feel great, just lethargic.
Any advice to get some energy would be appreciated.
Im looking to do a show in 2007. Obviously im really serious about it as Im looking to get in great shape early and cruise to the show in 2007. Its been 7 years since I competed (4 times all together)..harder now being older i think (32)...
you may need a chemical boost... an EC stack would make all the difference
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Twice, or even three times, a day workouts have their merit, though not every day. . Each workout should be brief and to the point, rather than those 45 minute or more things. They usually spread out to one in the morning and the other in the late afternoon or evening. I think Herk's workouts are too close together, just my view. Though cardio can give good results with these split types of training, but further apart on workout day.
Some BB'ing friends of mine would find a way to get layed off or even fired from their job's and collect unemployment insurance for 6 months or more. A couple of guy's were living with their girl friends or some women, so rent was not that much of a problem . Example: Some would work the chest in the morning and their back at night. A few would work the same muscle group twice a day. Example: Morning, Chest...BB bench & pec deck. Evening, dips & inclines. Some would try full body work, legs in the morning and upper body at night. Every one of these guy's (and others I've heard about) made pretty good gains in a short time. A close friend of mine would do one set of squats& calves 5 or 6 times a day for maybe 3 or 4 times a week and wound up with massive quads. These two or three time a day programs also can give good results when applies to the arms, delts, abs, etc.
These short (3 to 5 sets a muscle group usually,..there are exceptions ...never to complete failure) programs allowed better recovery time between sessions. The CNS was tweaked, but not overly abused, where recovery time was not a big issue. Good Luck.
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For me, it's been working out fantastic. I go in the am, first thing, BLAST a small bodypart in 30-40 minutes and then get out and eat all day. Then go back in the early eve, blast a biger bp for 40minutes, and go home and eat all night all the way up till the lights go off....
So instead of doing chest and bis for example at 5pm for 1.5 hours and barely msutering through a bi session after chest, I go in the am blast bis, recover and then go blast chest....in and out baby!
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Im 25, but i was 18 when this happend. If u feel drained all the time u will want to cut back cause u will be losing size, if u dont! If u train 2x a day and can handle it and dont feel drained every day then go for it!
I see tons of peeps doing 4 sets per exsersise 4 exsersise per or full body workouts wich is ok, but with the energy i put into 1 set i feel like i did a set of squats even if i just did bicep curls! so from my point of view its imposable for me to do more than 1 big or 2 small! I noticed all the civillians in my gym doing tons of sets yet there still just adverage with a bit of muscle. i walk out 1/3 the way throught their work outs and they wonder how i get big so fast? one word INTESITY!
I love Arnie and all pros and have nothing but respect for wat they do, but they are on gear so it's diff for them, Also a lot of pros get missrepresented in mags. The mags can say watever they want and attach who evers picture to the articule so dont trust the mags, they are there to make u insecure not to make u bigger! I hate it but they want $$$ not to help anyone so keep that in mind!
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NATHAN - I had respect for opinion until u told me a certain food group will cause fat and that 9 sets for bis is overtraining...IMHO, the way I have my split will result in overtraining in far more time than the typical approach....40 minutes all intensity balls out then eat 5 good ass meals....train again all out intensity for 40 minutes, eat all night.
As long as you feed the machine, train and then rest, I think i'll be ok......its 4 days a week.........I rest just as hard as I train...look inside your gym, many dudes are in there for 1.5 - 2 hrs....after 40 minutes, it's all wasted effort.
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NATHAN - I had respect for opinion until u told me a certain food group will cause fat and that 9 sets for bis is overtraining...IMHO, the way I have my split will result in overtraining in far more time than the typical approach....40 minutes all intensity balls out then eat 5 good ass meals....train again all out intensity for 40 minutes, eat all night.
As long as you feed the machine, train and then rest, I think i'll be ok......its 4 days a week.........I rest just as hard as I train...look inside your gym, many dudes are in there for 1.5 - 2 hrs....after 40 minutes, it's all wasted effort.
Agreed, if it takes you more than an hour, youre not intense enough and probably fucking around too much
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i agree with the wasted time. i have alot of friends that stay in the gym for at least 2 hours, usualy longer on chest day. i get in and out in 50 minutes usualy. i do 4-6 exercises a day 4-5 sets and try to take very short rest, except on bench and squats when im trying to max out i take about 2 minute rest. these guys lift 6 day a week and see no gains. there a bit stronger than me in bench but thats it, i kill them in everything else and am also alot bigger. they seem to think you have to hit arms and chest 3 times a week to see any growth.
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Scale back on training your body is not only tired but so is your mental state!!!!!!!!! 2 adays wreck havoc believe me I used to to 2 adays for a year straight, after the year I was burnt, but once I took a quick layoff it was 1 day training, until contest time.
Add some fruit, take a day off doing nothing but watching tv and reading, and having your meals pre made, may want to do this coming up sunday, then try to get out of the gym in under 30 mins for the next week hit it hard and fast.
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I was thinking of letting lose this weekend and maybe everyweekend...just amking sure to get in all my protein, do whatever fri night- sunday. Eat whatever, drink whatever, do some light training and come Monday be ready to go again. Diet is 100% clean and spot on m-f, weekend to do whatever? thoughts?
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No! Know your setting yourself for one step forward 2 steps back, that wont help other than let you do whatever that is not good for your body, 1 day of the weekend increase good carbs, bit more meat....next day of the weekend have 1 full cheat meal then that is it, during that meal you can have 1 beer. Then back on diet regimen and today you relax and not in gym. Make if spot on m=Sunday with the exception of one really good meal.
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add in the test for 10 weeks, low dose and prpoer pct?
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Why take that? You complicate things, "keep it simple stupid"
What is 10 weeks of testosterone going to do for you? Once you jump ship getting back on is harder than you think. Getting into that kind of thing is harder to get off than you think, it becomes a never ending cycle. Just workout eat right live healthy and enjoy life.
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just am afraid that having low test, will not allow me to gain the mass I want to, no matter what my caloric intake is....I still believe I am shut down from last years use of androderm....could this be?
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Last year? Very doubtful. If the adroderm actually even penetrated the skin. Just take a growth hormone releasing supplement with arginine in it once you feel like you have gained some water weight than you are at a good dose. If anything get something that stays as far away from messing with your gonads and hypo as possible, it will do more harm than good usually...low doses.
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Forgot to add this:
Heard this from Bengt Saltin, a professor in sports science:
Training twice a day, and every other day, is better than training once every day.
So if your schedule permits, you could try it out.
I'm currently on an every other day schedule, although I only have one workout each day.
If time permits, I'm gonna split some of the workouts into two workouts, AM and PM.
Thing is, I have very few sets on the current powerlifting routine I'm on right now, never more than 9 sets, and sometimes as few as 3 working sets for one workout (only once or twice every third week though).
So my workouts are already fairly short, around 35-45 minutes. Splitting that in half wouldn't hurt though, I'd imagine.
Will get back later on in the fall with some kind of conclusions.
YIP
Zack
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I like it...I feel recouped and ready to go again by 5pm after my 5am training....only can do some light cardio and a small bodypart at 530am, as it's just too damn early and all I have in my stomach is some bcaas and ripped fuell.....how would you run your split bro?
Mon - am - bis, pm - chest
tues - tri - pm back
wed off
thurs - hams, forearms, calves pm - delts
fri - traps, abs pm - quads
sat - big movements 5x5 squat, deads, oh press, and bench
sunday cardio only
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I like it...I feel recouped and ready to go again by 5pm after my 5am training....only can do some light cardio and a small bodypart at 530am, as it's just too damn early and all I have in my stomach is some bcaas and ripped fuell.....how would you run your split bro?
Mon - am - bis, pm - chest
tues - tri - pm back
wed off
thurs - hams, forearms, calves pm - delts
fri - traps, abs pm - quads
sat - big movements 5x5 squat, deads, oh press, and bench
sunday cardio only
Today I'm doing
deadlifts, 3 working sets,
lat pulldowns 3 sets
board benchpresses 5 sets
I would split this workout up into doing the deadlifts and lat pulldowns in the morning and the board benchpresses in the afternoon/evening.
next workout is squats
3-4 sets regular squats
2 sets hack squats
I would do the regular squats in the morning and the hack squats in the evening.
YIP
Zack
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u like my split??
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u like my split??
If there was only ONE change I could do:
I would put your rest day and the cardio (do light cardio) around the big movement day.
YIP
Zack
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boy..I hope you have a home gym, cause you'd be in and out in 10 minutes....
I WENT BIS YESTERDAY AM 40 MINS
CHEST PM - 1HR
TODAY
TRIS LIGHT CARDIO - 1HR AM
BACK - PM
LAT PULLS
DBELL ROWS
TBAR ROWS
REVERSE PULLDOWN
HYPERS
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NATHAN - I had respect for opinion until u told me a certain food group will cause fat and that 9 sets for bis is overtraining...IMHO, the way I have my split will result in overtraining in far more time than the typical approach....40 minutes all intensity balls out then eat 5 good ass meals....train again all out intensity for 40 minutes, eat all night.
As long as you feed the machine, train and then rest, I think I'll be ok......its 4 days a week.........I rest just as hard as I train...look inside your gym, many dudes are in there for 1.5 - 2 hrs....after 40 minutes, it's all wasted effort.
Which food group ??? Meat and Dairy are the most fattening food groups there are if thats what u mean? (if u don't believe that look up fat % on foods) I said I work out 30-45min! so we agree there. I said 2-3 sets per exercises 2-4 exercises per group ??? 3 x 4 = 12 sets, the first set being a warm up, when did i say 9 way too many? 2 sets and 2 exercises would be for an intermediate, I mostly do 3 working sets 3 exercises. Also I like to change the sets and reps from work out to work out. ie: I have lighter days with more sets and heavey days with less sets.
Over training IMHO is doing that 2x per day! wasn't this thread started with I feel tired and lethargic all the time?
Just trying to help u out bro ??? If u sleep all day when ur not training maybe u'd be ok I donno but I doubt it would work long term. But when can u push more wieght when ur tierd or when ur not? I can lift way more when I'm full of energie and ready to go to town! But hey maybe thats just me. Anyways good luck!
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interesting....gimme a sample of say....a back routine...3045 minutes seems quite short!@