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Author Topic: how many days per week do you fellas train?  (Read 3126 times)
oldtimer1
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« Reply #25 on: September 06, 2012, 06:40:54 AM »

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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JAM
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« Reply #26 on: September 14, 2012, 07:34:14 PM »

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.   Grin   lift 6 days / cardio 7 and then yep... I can eat more.   Cheesy
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njflex
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« Reply #27 on: September 14, 2012, 08:54:38 PM »

4x per wk,,,
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Meso_z
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« Reply #28 on: October 05, 2012, 05:44:15 AM »

4.. cant go lower.  Grin
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dj181
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« Reply #29 on: October 05, 2012, 06:15:00 AM »

4.. cant go lower.  Grin

welcome back brother

vive la france Cool
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Straw Man
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« Reply #30 on: October 05, 2012, 12:42:47 PM »

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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dj181
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« Reply #31 on: October 05, 2012, 05:38:12 PM »

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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Donny
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« Reply #32 on: October 06, 2012, 02:10:13 AM »

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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Straw Man
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« Reply #33 on: October 06, 2012, 08:20:41 AM »

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
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