Lift 6-7x days a week?

[ritch]

If you have the time it's still great split. Morning/Evening

I've tried, I really tried to increase my frequency and my cns just rejects it.
AT best, I can sneak in some antagonist training when doing bi's or tri's but even then, I'm very sensitive to it...

But I know many can do good with different splits so I try to keep an open mind. But the op is doing 7 full body's here, hmm.... How is that possible??? Or maybe I'm just a "juiced up pussy" as the natty's love to point out with no guts. Either way, still better than most so I know my way is best for me...

[240 is Back]

I like the 7-day split.  I actually called up the calendar people and requested they adopt this 7-day thing.  It was years back, most of yall probably don't remember the 10 day calendar.  That just didn't work for my delts and pecs.

[ritch]

I like the 7-day split.  I actually called up the calendar people and requested they adopt this 7-day thing.  It was years back, most of yall probably don't remember the 10 day calendar.  That just didn't work for my delts and pecs.

Out of instinct, I had my own 10 day split before but went back to my original as I always do.... I regress when I slip out of it.

[Powerlift66]

Mon - Chest/Back/Calves

Tuesday - Shoulders/Arms/Abs

Wednesday - Legs

Thursday - Chest/Back/Calves

Friday - Shoulders/Arms/Abs

Saturday - Legs

Sunday - Off

Training a body part once a week is useless.

Coach, Do you have a sample workout that you do (or are doing)? Exercises, sets, reps, etc...
(Dont type it up, only if you already have it handy).

[Knooger]

I like the 7-day split.  I actually called up the calendar people and requested they adopt this 7-day thing.  It was years back, most of yall probably don't remember the 10 day calendar.  That just didn't work for my delts and pecs.

Thanks man, I certainly prefer the 7 day week. They can fuck themselves with that 10 day metric calendar.

[240 is Back]

Thanks man, I certainly prefer the 7 day week. They can fuck themselves with that 10 day metric calendar.

I was thinking of you when I put in that request.   I think of you often, your polite nature and consistent posting charm don't go unnoticed. 

[Coach is Back!]

Coach, Do you have a sample workout that you do (or are doing)? Exercises, sets, reps, etc...
(Dont type it up, only if you already have it handy).

Yes, I have a quite a few training templates that I've designed.

[oldtimer1]

Just a general rule of thumb. If you're training heavy with low sets and relatively low reps once a week will certainly work. There is over lap in any training. An example of this is in any pressing movement the triceps are being worked hard. In any pulling movements the biceps.  Leg get worked on back day when you do deads or power cleans.  I could go on. Body parts are never truly hit just once a week on a once a week split.

I think if you are training with volume with a lot of sets and reps with moderate weight then twice or three times a week will work since you're working more for muscular endurance.

[Irongrip400]

That shit's for pussies. I train 8, even 9 days a week sometimes.

[Knooger]

I'm going to start training 49 times a week. Seven times a day, bitches.

[_aj_]

I'm going to start training 49 times a week. Seven times a day, bitches.

Gotta start payin' your dues, man.

[Knooger]

Gotta start payin' your dues, man.

I'm not sure if I'll be able to hack it. I trained back and bi's today and now I'm lying in bed.

[thebrink]

Currently training once maybe twice per week and thats basically all I can handle

[Galvatron]

Just a general rule of thumb. If you're training heavy with low sets and relatively low reps once a week will certainly work. There is over lap in any training. An example of this is in any pressing movement the triceps are being worked hard. In any pulling movements the biceps.  Leg get worked on back day when you do deads or power cleans.  I could go on. Body parts are never truly hit just once a week on a once a week split.

I think if you are training with volume with a lot of sets and reps with moderate weight then twice or three times a week will work since you're working more for muscular endurance.

Once a week (per body part) can definitely work and as you say there is usually some overlap in those type of routines.

[MAXX]

why are people so hooked on working everything every 7 days. sure a week is 7 days doesnt mean it's optimal for your muscles

try some new things see what works maybe 

[Galvatron]

A big part of getting results as a recreational lifter is getting your ass into the gym on consistent basis, training hard enough using a routine that you enjoy and believe in. The exact routine is secondary.

If you are some type of elite athlete then you have to be prepared to do things (at least during specific time periods) that you don't necessarily enjoy.

[_aj_]

why are people so hooked on working everything every 7 days. sure a week is 7 days doesnt mean it's optimal for your muscles

try some new things see what works maybe 

Working inside of a seven day week gives me predictability as I have hard commitments several times a week and have to work around them.

[gracie bjj]

i think nattys should train about 50 times a week and do the whole body everyday,i recommend high inteensity training with that,supersets,drop sets,negatives ect.nattys should do a zero protien diet for best gains and eat alot of sugery and fatty,greasy foods to really get tight. its the only way guys ,trust me i know

[Galvatron]

Mike Mentzer consolidation routine. One working set every 2 weeks.

[Knooger]

i think nattys should train about 50 times a week and do the whole body everyday,i recommend high inteensity training with that,supersets,drop sets,negatives ect.nattys should do a zero protien diet for best gains and eat alot of sugery and fatty,greasy foods to really get tight. its the only way guys ,trust me i know

Thanks man. I'll give this a try for a few months and get back to you with my results.

[ritch]

Mike Mentzer consolidation routine. One working set every 2 weeks.

I did it, and did not lose mass... Got fairly strong. Had several phone conversations with the man actually.

[Galvatron]

I did it, and did not lose mass... Got fairly strong. Had several phone conversations with the man actually.

Right, but those early 90s routines where just shit. In the early 80s his recommendations where still reasonable but after he went completely nuts and then came back (and started to train people) his recommendations where shit.

Usually what happened with the super low HIT routines where that initially you get a peaking effect from the lowered volume but as a long term training strategy it's complete shit. Some of the earlier HIT routines where ok but then things got silly.

[ritch]

The time course for elevated muscle protein synthesis following heavy resistance exercise.

MacDougall JD1, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE.
Author information
Abstract
It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training. This study further examined the time course for elevated muscle protein synthesis by examining its rate at 36 hrs following a training session. Six healthy young men performed 12 sets of 6- to 12-RM elbow flexion exercises with one arm while the opposite arm served as a control. MPS was calculated from the in vivo rate of incorporation of L-[1,2-13C2] leucine into biceps brachii of both arms using the primed constant infusion technique over 11 hrs. At an average time of 36 hrs postexercise, MPS in the exercised arm had returned to within 14% of the control arm value, the difference being nonsignificant. It is concluded that following a bout of heavy resistance training, muscle protein synthesis increases rapidly, is more than double at 24 hrs, and thereafter declines rapidly so that at 36 hrs it has almost returned to baseline.



Muscle protein synthesis is nearly back to normal at 36 hours after training.

So every two days training the same body part should be optimal.

The muscle will be in a near constant state of protein synthesis.

If you only train once per week, then 2/3 of the week there's no muscle building occurring, wasting valuable muscle building time.

I believe Ronnie Coleman trained body parts twice per week, but there was a lot of overlapping exercises so some muscles got stimulated 3 or 4 times per week.

Sure it is. Now how about you log off the forum and go see how well that theory works!!!

[Natural Man]

monday    abs (sit up)
tuesday    biceps  (preacher curls)
wed         quads / harmstrings (leg curl)
th            
friday      
sat           back/lats  (pull ups)
sunday      chest/triceps  (dips)

[andreisdaman]

I did it, and did not lose mass... Got fairly strong. Had several phone conversations with the man actually.

what price did you guys agree upon for you to be his schmoe??