training split and "interfering" with the recovery cycle

[Alex23]

Doing biceps on day one and back on day two, triceps day one and chest day two etc...

Theory goes using a "secondary" muscle the following days it's been trained directly will interfere with its recovery...

Logically not "ideal" but is it really going to "slow down" muscle recovery? I used to adhere to that shit...

The more I think of it, sounds like 90's "Selling training book" kinda shit...

Discuss.

[tbombz]

nothing wrong with working out the same muscle consecutive days. so long as its not to failure on both days.

[Alex23]

nothing wrong with working out the same muscle consecutive days. so long as its not to failure on both days.

What's your take on bringing up a lagging bodypart? Which is better? training frequency or higher volume + intensity?

prioritizing seems to work pretty good for me... wonder if I should bring up the frequency or up the volume.. 

 

[benchmstr]

nothing wrong with it.....

i did that for awhile actually...currently i do this though

this workout was actually created by me after a training board conversation between me and Alex23 a long ass time ago about the benefits of pumping sets...

Monday= chest, shoulders, and tri's very heavy, and mostly compound movements..as many sets as it takes to get the perfect one...i have 8oz of orange juice, and gummy bears....and do back and bi's.....but only bodyweight stuff, 1 set per per movement, but to failure...

tues-run 3-5 miles

wed=legs

Thurs=run 3-5 miles

Friday=reverse of Monday....i go all out and very heavy on back and bi's....the do light weight to failure on chest shoulders and tri's...

sat=run 3-5 miles

i am the biggest, strongest, and leanest that i have been since i was a walking pharmacy....

bench

[Alex23]

nothing wrong with it.....

i did that for awhile actually...currently i do this though

this workout was actually created by me after a training board conversation between me and Alex23 a long ass time ago about the benefits of pumping sets...

Monday= chest, shoulders, and tri's very heavy, and mostly compound movements..as many sets as it takes to get the perfect one...i have 8oz of orange juice, and gummy bears....and do back and bi's.....but only bodyweight stuff, 1 set per per movement, but to failure...

tues-run 3-5 miles

wed=legs

Thurs=run 3-5 miles

Friday=reverse of Monday....i go all out and very heavy on back and bi's....the do light weight to failure on chest shoulders and tri's...

sat=run 3-5 miles

i am the biggest, strongest, and leanest that i have been since i was a walking pharmacy....

bench

Interesting routine bench... except for the epic slacking off on sunday...

Is the Thursday 5 miles run kinda rough after leg day?

[benchmstr]

Interesting routine bench... except for the epic slacking off on sunday...

Is the Thursday 5 miles run kinda rough after leg day?

once you start running, the leg workout doesnt effect you.....the run after leg day is usually suprisingly easier for me than any other running day...i wish i would have started running a long time ago....cause the results are awesome...i am not even talking about fat loss.....the increased circulation allows the blood to be shuttled like crazy, and the extra cardio lets me lift harder than ever...i feel stupid for not doing it a lot sooner..

i also thought my legs would shrink.....they have actually gotten bigger, my calves have changed shape though......and sundays are strictly reservered for drinking corona extra all day!!!

bench

[benchmstr]

Hey musclefreaks, what about some advice for a twink? I've been doing this, is it any good? I just thought that this way the supporting arm muscles would be rested for back/chest days.
day 1 bis/tris/shoulders
day 2 legs (including calves)
day 3 chest
day 4 back

don't get caught up in your split to much...just the exercises you do and your intensity....

but intensity is key.....before every lift i go through the "check list"

my mental check list..

1)tell yourself it's ok to pass out.....you got a spotter or two anyways...
2)grab the weight, and get tight
3)close your eyes, grit you teeth, and go
4)STOP COUNTING YOU DAMN REPS!!!!!

bench

[Silverback Gorilla]

don't get caught up in your split to much...just the exercises you do and your intensity....

but intensity is key.....before every lift i go through the "check list"

my mental check list..

1)tell yourself it's ok to pass out.....you got a spotter or two anyways...
2)grab the weight, and get tight
3)close your eyes, grit you teeth, and go
4)STOP COUNTING YOU DAMN REPS!!!!!

bench

NICE!

[Mr Nobody]

Doing biceps on day one and back on day two, triceps day one and chest day two etc...
Theory goes using a "secondary" muscle the following days it's been trained directly will interfere with its recovery...


Logically not "ideal" but is it really going to "slow down" muscle recovery? I used to adhere to that shit...

The more I think of it, sounds like 90's "Selling training book" kinda shit...

Discuss.

Yes on the money, training biceps one day and back the next will eventually lead to overtraining and progress will stop.

[PJim]

Overlapping bodyparts is a critical factor in overtraining. I wont even train chest or back if my arms are even remotely sore. I've made phenomenal gains adhering to this.

[Mr Nobody]

Overlapping bodyparts is a critical factor in overtraining. I wont even train chest or back if my arms are even remotely sore. I've made phenomenal gains adhering to this.

X2

[PJim]

X2

Good to see some people agree. A lot of people overtrain out of fear and uncertainty, worrying that theyre neglecting bodyparts. Nature sets the boundaries, not shear will.

[SF1900]

My workout is currently:

Sunday - chest
Monday - back
Tuesday - rest
Wednesday - arms
Thursday - shoulders
Friday - legs
Sunday - rest

I always do chest first because its my weakest body part. I try to prioritize.

[lesaucer]

monday: chest-triceps-abs
tuesday:legs-calves
thursday: shoulders-traps
friday: back-biceps-forearms

[Alex23]

Good to see some people agree. A lot of people overtrain out of fear and uncertainty, worrying that theyre neglecting bodyparts. Nature sets the boundaries, not shear will.

Good stuff guys... and it makes sense... Couple of years back I remember noticing the same; arms were still sore on chest or back day... soon after I noticed they starting shrinking slightly, no joke. Unable to get a pump on bis or tri's either. Obvious overtraining

Lots of smart people on here, twink or beast alike.

[benchmstr]

Good stuff guys... and it makes sense... Couple of years back I remember noticing the same; arms were still sore on chest or back day... soon after I noticed they starting shrinking slightly, no joke. Unable to get a pump on bis or tri's either. Obvious overtraining

Lots of smart people on here, twink or beast alike.

BigA over on professional muscle is a big influence on the way i train.........i only go to the gym three days a week now because of him

bench

[Alex23]

BigA over on professional muscle is a big influence on the way i train.........i only go to the gym three days a week now because of him

bench

He should post here 

[benchmstr]

He should post here 

i got a account there just to read his articles.....the guy knows his shit...

bench

[PJim]

Good stuff guys... and it makes sense... Couple of years back I remember noticing the same; arms were still sore on chest or back day... soon after I noticed they starting shrinking slightly, no joke. Unable to get a pump on bis or tri's either. Obvious overtraining

Lots of smart people on here, twink or beast alike.

ha, im somewhere inbetween at a relatively lean 210 lbs. I'm a big fan of predominantly eccentric and statitic training; literally amazing increases in size and strength.

[Alex23]

ha, im somewhere inbetween at a relatively lean 210 lbs. I'm a big fan of predominantly eccentric and statitic training; literally amazing increases in size and strength.

Couple years back I literally got addicted to lactic acid accumulation pain; sorta of a neuro associative mentra... I would go negative onvirtually  everything and hold reps for minutes... people thought I was crazy but during that period was the thickest and strongest I ever got... then hurt my back and was on the hay for weeks 

[Ropo]

monday: chest-triceps-abs
tuesday:legs-calves
thursday: shoulders-traps
friday: back-biceps-forearms

If you have a brains, you would mix thigs up by doing it right:
Monday=  back-shoulders-traps-abs
Wendsday=chest-triceps-biceps
Thursday=legs-calves-abs
Friday=  back-shoulders-traps
Monday=chest-triceps-biceps
etc.
This is how you can get two workouts for muscle group within on week without overdoing it. You still get plenty of rest but you have to use "light weeks" every now and then to prevent over training. Once a month would be enough. I am with no hurry, so I train three times a week, and keep weekends off:

Monday=  back-shoulders-traps-abs
Wednesday= chest-triceps-biceps-abs
Friday=legs-calves-abs

This way I can always put 110% effort on it with no fear of over training. I do crunches and hyper extensions before every workout for warming up.

What comes to theory of the subject, it is 100% correct. As a natural bodybuilder you should not use training schedule which make you work out overlapping muscle groups, because of the simple rule of the thumb, which says that your muscle grows while it is resting. You don't work out to get bigger muscles, that is only the stimulant and growing takes it's place between the stimulants, mostly while you sleep. If you use gear, this has nothing to do with you.

[ShipSekki]

 That's why ive always like the 3 day split of push/pull/legs it minimizes overtraining on the certain muscles.

[tbombz]

What's your take on bringing up a lagging bodypart? Which is better? training frequency or higher volume + intensity?

prioritizing seems to work pretty good for me... wonder if I should bring up the frequency or up the volume.. 

 

bringing up a lagging body part? depends..   are you willing to decrease the volume and frequency that you hit all the other muscles, in order to bring up a certain lagging one?? and even if you are... m aybe its not that its lagging because of training, but just because naturally it doesnt grow as fast for some reaosn..

[dj181]

Hmm... Currently I'm at a buck 80 and basically a fat and bloated toad, but years back when I was fit and in rather decent shape I was a buck 60 twink, commonly refered to as "gymnast" or "wrestler". During this time I was training under the tutelage of a rather well-known bench press specialist, and I made my best and fast gaining using a hybrid HIT training style. If any are interested in learning more about this just say so. P.S. This training sessions didn't last long, rougly 6 to 8 min, but they were BRUTAL!

[ShipSekki]

Hmm... Currently I'm at a buck 80 and basically a fat and bloated toad, but years back when I was fit and in rather decent shape I was a buck 60 twink, commonly refered to as "gymnast" or "wrestler". During this time I was training under the tutelage of a rather well-known bench press specialist, and I made my best and fast gaining using a hybrid HIT training style. If any are interested in learning more about this just say so. P.S. This training sessions didn't last long, rougly 6 to 8 min, but they were BRUTAL!

 6-8 minutes training sessions?

 Let's hear it. What kind of training is this?