After years and years of training-no benefit of twice a week per muscle group.

[SF1900]

So then why the fuck do you always cast judgement about how much time someone posts here, reads this forum, etc?  Same rules should apply, no?

 

[MAXX]

it's not like your muscles are evolutionary adapted to a once a week/every 7 day training schedule

nor every 3 days. That is way overtraining

every 5-6 day per muscle works better for me. some people can probably tolerate every 4 days but not many.

[The Ugly]

I never really hope anything helps. Nor do I "pity" or "feel bad for" clueless dummies, just dislike them is all.

I'm shitty that way.

[Mr Anabolic]

You will look exactly the same either way... Do whatever turns you on, if you want to spend hrs in the gym for less results go for it...

  yeah, okay.

For a natty, the volume and frequency have to be balanced or you'll over train.  More volume/less frequency... more frequency/less volume.  The older someone is, the potential for over training increases (again, I'm talking natty's here).  I get the best gains when I do med reps, high volume sets, and rest every other day.  Eating 5x a day (smaller meals) and making sure to get 7-8 hours sleep every night definitely helps. 

[Hulkotron]

Sometime in the last 1980s I was working out like a madman. Following the Arnold overturning methods and going nowhere yet getting a good pump. A older man around fifty came up to me one day and said unless I was o. The juice it was a waste. He instead said one body pArt per week all out till you where crippled Nd I never turned back. Made great natural gains in size and strength.

What did you do to compensate the old man for his assistance with your physique?

[The True Adonis]

If you keep fats low to moderate (no more that 25%) its virtually impossible to overeat on a zero carb diet, the body self regulates and you just don't want to eat any more

Daddy Waddy used to drink Olive Oil.  It did not work well.

Your theory is shit.

[oldtimer1]

I love hearing bros talk about bro science.

[oldtimer1]

I think very high frequency can work. look for eg. at gymnasts arms, mechanics forearms, speed cyclist legs these guys use or train pretty much the same muscles every day ~ sometimes multiple times a day - obviously food intake, genetics, drugs play a role too..

One thing is you have to drop back on other bodyparts when trying to bring a specific bodypart up.
I did this for back/lats as an experiment and it definitly works.

*Bought one of those pullup bars that fits in a normal door way.

Pull Up Lat Specialization Cycle


Week 1: 5 sets of 6 every day, at any time, spread out or together clustered, Total weekly volume: 210 reps Total daily volume: 30 reps

Week 2: 6 sets of 6 every day, at any time, spread out or together clustered, Total weekly volume: 252 reps Total daily volume: 36 reps

Week 3: 7 sets of 6 every day, at any time, spread out or together clustered, Total weekly volume: 294 reps Total daily volume: 42 reps

Week 4: 8 sets of 6 every day, at any time, spread out or together clustered, Total weekly volume: 336 reps Total daily volume: 48 reps

Week 5: 5 sets of 7 every day, at any time, spread out or together clustered, Total weekly volume: 245 reps Total daily volume: 35 reps

Week 6: 6 sets of 7 every day, at any time, spread out or together clustered, Total weekly volume: 294 reps Total daily volume: 42 reps

Week 7: 7 sets of 7 every day, at any time, spread out or together clustered, Total weekly volume: 343 reps Total daily volume: 49 reps

Week 8: 8 sets of 7 every day, at any time, spread out or together clustered, Total weekly volume: 392 reps Total daily volume: 56 reps

Week 9: 5 sets of 8 every day, at any time, spread out or together clustered, Total weekly volume: 280 reps Total daily volume: 40 reps

Week 10 : 6 sets of 8 every day, at any time, spread out or together clustered, Total weekly volume: 336 reps Total daily volume: 48 reps

Week 11: 7 sets of 8 every day, at any time, spread out or together clustered, Total weekly volume: 392 reps Total daily volume: 56 reps

Week 12 : 8 sets of 8 every day, at any time, spread out or together clustered, Total weekly volume: 448 reps Total daily volume: 64 reps

Week 13: 5 sets of 9 (On upper body days only) - 45

Week 14 : 6 sets of 9 (On upper body days only) - 54

Week 15: 7 sets of 9 (On upper body days only) - 63

Week 16 : 8 sets of 9 (On upper body days only) - 72

Week 17 : 9 sets of 9 (On upper body days only) - 81

Week 18: 5 sets of 10 (On upper body days only) - 50

Week 19 : 6 sets of 10 (On upper body days only) - 60

Week 20: 7 sets of 10   (On upper body days only) - 70

Week 21 : 8 sets of 10 (On upper body days only) - 80

Week 22 : 9 sets of 10 (On upper body days only) - 90

Week 23 : 10 sets of 10 (On upper body days only) - 100

I nearly went blind reading this. Did it work? How many pull ups could you do for one set to failure and how many after this specialized program?