Same Muscle 2x a week?

[william]

I have when i hit a body part it is soar and tight for at least 3 days after.  when i go 6 days a week every body part twice a week I seem to do more harm than good.

[Hedgehog]

Anyone ever train the same muscle or group of muscles twice a week, with one heavy (90% of max) and one light (60-70%) i.e. chest on Monday and Thursday......did you find there was enough recovery?

If you're natural, I think twice a week is very doable, but do the heavy workout perhaps once every two weeks.

Eg:

week 1
workout1: 90% (Heavy)

workout 2 :60-70% (Light)


week 2
workout1: 80-85% (Heavy)

workout 2: 60-70% (Light)

Keep the same rep range for all workouts, just adjust the workload. Obviously, you need to keep an eye on the total amount of sets done in a week, or two week period.


-Hedge

[Lugar]

THIS WAS MONDAYS..........how would you adjust chest for today???   thnx buddy

INCLINE BARBELL                          
135x11      12   6      135x10      12   
145x7*8      8   6      145x6      8   
145x7-8      8         145x6      8   
160x4   DROP   4         160x3-4   DROP   4   
145x5      3         145X4      3   
135x6      4         135x5      4   
                        
FLAT BARBELL (startHERE)                        
0X15                        
150x10      10                  
150x10      10                  
160x9      9                        
165x5   DROP   4                        
200x1+1      6                        
160x6      4                        
160x6                              
                              
PECK DECKS                              
120+x12      12                        
120+x10      10                        
120+x10      10                        
135x9   DROP   9                        
120+x5      4                        
105+x5      4                        
                              
FLAT FLY                              
30X10      10                        
35X10      10                     
40X10      10                     
45X10      10                     
                             
                           
PULLOVERS                           
55x10      10                     
65x10      8                     
75x5+1      6                     
                              
                             
Seated Angled Calf-raise:                           
45+10x10                           
45x20x10                           
45x20+25x5                           
45+10x10, 45x5                           
Standing Calf-raise:                           
180x10                           
280x10                            
360x5                           
280x5                           
180x10                           

[Lugar]

I saw that new rotuine for bench where it's 5x5...the first day (Monday) is 60%, 70, 80, 90, 100% of your 5x5 max......

the second day (thursday) it's 60%, 70, 80, 90, 102% etc....


then you hit incline dumbelss x 3 8-10
flys x 3
dips x 3
and decline..........


so it's got both of the reps ranges (or all encompassing!)   thoughts....?

[slaveboy1980]

I saw that new rotuine for bench where it's 5x5...the first day (Monday) is 60%, 70, 80, 90, 100% of your 5x5 max......

the second day (thursday) it's 60%, 70, 80, 90, 102% etc....


then you hit incline dumbelss x 3 8-10
flys x 3
dips x 3
and decline..........


so it's got both of the reps ranges (or all encompassing!)   thoughts....?

yeah stick with a routine for more than one week and eat more food.

[Lugar]

I've been on the same routine for the most part for months and the weights are increasing each session even by going 6x a week..........just read on that yesterday and it'salways good to change things up as long as the core exercises remain consistent so you have a guage to monitor progress....correct?  So is the above pretty good?  I'm slamming 3,500 cals....clean, but none the less.......so it's gotta work...