STARTING NEW TRAINING PROGRAM---EACH BODYPART 4 TIMES A WEEK !!!

[Princess L]

Hmmmm....What about a certain current Mr. Olympia who has been training each bodypart twice a week now for who knows how long ?
Well....

It must be past your bedtime.

[Peaking at 45 !!!]

musicians are nightowls !!!

[Princess L]

Basically the same amount of volume as those who do the one BP/week thing.
But everyone knows that training one BP/week is the best way to get gains. 

Hmmmm....What about a certain current Mr. Olympia who has been training each bodypart twice a week now for who knows how long ?
Well....

My sarcastic point was... that I've mentioned B4 about more frequency training only to be critisized by many of the (insert superlative      ) that come and go around here. 

[bigbalddaddy]

I dont do any cardio with this routine. The 1st week the reps are 10 -12, 2nd  week 8-10, 3rd week 6-8, and 4th week 4-6 reps per set.   
You do one exercise per bodypart per workout, and just 3 sets per bodypart (you may want to do a warm up set or two if necessary).
You are supposed to go to failure on each set, but I do that on about half of my sets, and the other half I may have one or two reps left in me---so they are all good hard sets.
Its supposed to be 2 days working out, 1 day rest, 2 days working out, 2 days rest. So thats 4 workouts in a week.
You work the entire body each workout (although I am only doing legs once or twice a week--I am mainly concentrating on my upper body)
You do 2 different exercises for each bodypart per week.
1st week (10 to 12 reps per set)
Monday and Thursday routine
Squat 3 sets,   3 minutes rest between sets
Calf raises 3 sets, 2 minutes rest between sets
Incline dumbell press 3 sets , 3 minutes rest
Barbell presses 3 sets , 2 minutes rest
bent over rows (I use dumbells) 3 sets , 2 minutes rest
barbell curls 3 sets , 2 minutes rest
triceps extension (I do standing) 3 sets , 2 minutes rest
tuesday and friday routine (same sets and reps and rest periods as above, only the exercises change)
Leg press
seated calf raise
Incline dumbell flyes
laterial raises
chinups
preacher curls (I use dumbells)
triceps pushdown
There you have it. I changed a few of the exercises around for my own perference---------the key thing with this routine is not the exercises, but the training frequency.
This routine alone is responsible for my best gains ever in a 3 week period (while already training in full stride).
Anyone looking to get out of a stale routine or get some new gains going should try this routine !!!

Thanks bro...I'll try it.  I'm not scared to try something new.  Who knows...I may just grow like you and break past my plateau without adding 10,000mg/wk of who knows what.  Karma to you and good luck.

[Peaking at 45 !!!]

Allright !!!! You're welcome---good luck !!!   

[XS]

I'm bumping this.  Peaky-Poo update this thread with some mojo from your training..


Later

XS

[Peaking at 45 !!!]

Davie------the routine is here !!!

[Cold]

I always laugh when poeple tell me i am overtraining (I train my muscles 6 times a week). When i tell them to try it, they go and try it for a few days, then come back to me complaining they're too sored and don't have enough recovery time and are always weak. I just laugh and say: it's up to you you can keep trying for another few weeks or you can go back to your old low frequency routine. Most of them go back to their old routine. The beauty of high frequency training is your body adapts to recover much much quicker, but that takes time. I've been doing ultra-high frequency for about a year and a half now. The first few months was hell I was always sored and weak. But now my recovery is awesome! I can pretty much go into the gym, do 100000000 sets, then come back a few hours later and still have my strenght at 100%.

Like Shawn Ray always said, there is no over training, only under-recuperation.

[BallzDeep69]

Yup, that type of training does wonders for endurance, almost nothing for muscle growth or strength gain.

[blondmusclhunk]

The majority of people i doubt it would work.  Unless your a genetic freak.  Even if you are on juice this would be overtraining

[SupplementGuy]

so, how did it turn out?

SG

[chaos]

so, how did it turn out?

SG

You bumped a four year old thread?

[haider]

You bumped a four year old thread?

calls for a banning.

[chaos]

calls for a banning.

We don't ban here, although I am curious why he would bump such a thread.

[dyslexic]

I am curious why he would bump such a thread.

I'll second that...


Bodybuilders don't even dispute that this type of training is completely worthless for size. This is still a bodybuilding forum, isn't it?

[davie]

Dont think this kind of training is worthless....it all has its place and brings diff results to diff folks. Il no doubt get chewed out when i bring up full body advocates such as casey viator.

Davie

[FREAKgeek]

I always laugh when poeple tell me i am overtraining (I train my muscles 6 times a week). When i tell them to try it, they go and try it for a few days, then come back to me complaining they're too sored and don't have enough recovery time and are always weak. I just laugh and say: it's up to you you can keep trying for another few weeks or you can go back to your old low frequency routine. Most of them go back to their old routine. The beauty of high frequency training is your body adapts to recover much much quicker, but that takes time. I've been doing ultra-high frequency for about a year and a half now. The first few months was hell I was always sored and weak. But now my recovery is awesome! I can pretty much go into the gym, do 100000000 sets, then come back a few hours later and still have my strenght at 100%.

Like Shawn Ray always said, there is no over training, only under-recuperation.

I train to improve every time I return to a particular exercise, whether it’s a little more weight, a few more reps, or in less time.  You need to put in a great deal of effort in your training to see this type of thing happen on a consistent basis, unless you are a beginner or coming off from a layoff.  If you adhere to this type of training philosophy, you’ll quickly realize that it’s impossible to do this with your scheme, and you will either continue to do things that are within your capability or completely burn yourself out.
Kinda like the HIT philosophy, I don’t ask myself how much exercise I can stand, but rather how little do I require, to achieve success.  The goal isn’t to exercise, but to build yourself up. This is not an excuse to be unmotivated or  lazy, but rather to avoid overtraining and perhaps injuring yourself in the process.  It’s just too easy to fuck your joints up esp. when you get older. I’ve learned that quality is always better than quantity in the anaerobic department. Just my two cents bro.

[jpm101]

Very similar to the old Ramping training, probably around the early 90's. Only thing being , if I remember right, never go to failure on any set. Which is a general rule of thumb that might benefit anyone working out with any style of training. The 4 times a week whole body workouts, with 21 sets, may be a little overkill but the Golden Rule of BB'ing still seems to be, "if it works for you, it works for you".  Just my view, but I would do the whole body thing on a 9 day cycle.

As far as the gains are gains thing, not so much true. We all are looking for permanent or lasting gains. If forced to take 2 weeks, or longer, off from working out and you find yourself losing a lot of muscle size and strength, than you have not been working out correctly in the first place. The false pump type of training can do this: volume training. Not against volume training, but this is usually the case.

Want to measure the arms first thing in the morning. Daily activities tend to give a natural pump during the day and do not suggest true muscle size. Using a thin steel tape, when getting out of bed in the morning, will always give a truer reading to arm size. Or anywhere else. Good Luck.

[davie]

Just thought id chime in and mention HST as a tried and true fullbody routine.

Davie

[SupplementGuy]

We don't ban here, although I am curious why he would bump such a thread.

Turned 33 today, and was feeling nostalgic, looking through some of my thoughts from my twenties, and curious if he actually did any of the things he posted.

[chaos]

Turned 33 today, and was feeling nostalgic, looking through some of my thoughts from my twenties, and curious if he actually did any of the things he posted.

Fair enough.