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Author Topic: One, two or three?  (Read 4034 times)
oldtimer1
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« on: March 09, 2018, 06:48:05 PM »

How many days do you train a body part? It seems in the 70's most hit it three times a week. Then it went to two. For a long while once a week was the thing.
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pjs
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« Reply #1 on: March 09, 2018, 07:38:50 PM »

It depends.

On what?

Your training age.  The body part.  Your goals.  Intensity.  Volume.  Diet.  Stress.  And a bunch more...



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oldtimer1
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« Reply #2 on: March 10, 2018, 11:22:16 AM »

It depends.

On what?

Your training age.  The body part.  Your goals.  Intensity.  Volume.  Diet.  Stress.  And a bunch more...





Okay, first guy is 46, thighs, goal to get ripped, uses moderate weight, trains with volume and is under stress.

Second guy is 34, delts, goal maximum size, uses heavy weights, trains with HIT and has no stress.
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Yev33
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« Reply #3 on: March 10, 2018, 06:56:41 PM »

Three times a week full body type routine.
Right now it looks like this:

Workout A
Barbell Rows 5x3-5
Squats 4x6-8
Dips 3x10-12
Back ext 3 sets
Reverse pec deck 3 sets

Workout B
Bench Press 5x3-5
Weighted Pull Ups 4x6-8
Bulgarian Split squats 3x6-8
Snatch Grip shrugs 5x5

Workout C
Front Squats 5x3-5
Seated Db Press 4x6-8
Good Mornings 3x10-12
Chest supported rows 2x15-20
One cable press downs 3 sets
One arm cable curls 3 sets
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oldtimer1
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« Reply #4 on: March 11, 2018, 01:53:59 PM »

Three times a week full body type routine.
Right now it looks like this:

Workout A
Barbell Rows 5x3-5
Squats 4x6-8
Dips 3x10-12
Back ext 3 sets
Reverse pec deck 3 sets

Workout B
Bench Press 5x3-5
Weighted Pull Ups 4x6-8
Bulgarian Split squats 3x6-8
Snatch Grip shrugs 5x5

Workout C
Front Squats 5x3-5
Seated Db Press 4x6-8
Good Mornings 3x10-12
Chest supported rows 2x15-20
One cable press downs 3 sets
One arm cable curls 3 sets

When I used a whole body three times a week I made great gains but the workouts were brutal. I think I did to many exercises and trained to failure. I did not have an A-B-C workout but used the same routine three times a week. I found repeating an exercise three times a week I got stronger quickly on that exercise. I think I just did too much.  When I was doing a whole body routine I used the following. I know it's too many exercises but I did pretty good on this routine for a month before I burned out.

Power cleans 3 x 3 then 1 x 1
squats 2 x 8
lunges 1 x 8
dumbbell bench 2 x 8
Pull ups 2 x max
Low cable lat rows 2 x 12
military press 2 x 8
lateral raises 2 x 10
weighted dips 2 x 10
barbell curls 2 x 10
calf raise 2 x 15
hanging leg raises 2 x max
neck work

After this work out I was almost incapacitated. LOL

This is what I do now in general. Monday: back and chest. Wednesday: legs. Friday: delts and arm. Here's a sample of what I do on Monday.

Pull ups 2 x max
Low cable lat pulls with a V handle 2 x 12
Dumbbell rows 2 x 10
Narrow pulldown 2 x 10
Dumbbell bench 2 x 8
Incline dumbbell bench 2 x 8
dumbbell flies 2 x 10
Push ups 2 x max
deadlift 2 x 6 then 1 x 1
weighted back extensions 2 x 15
ab wheel roll out 2 x max.
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Yev33
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« Reply #5 on: March 11, 2018, 03:50:42 PM »

Yeah that is a brutal workout, I would not be able to do that three times a week.

My full body routine is more movement based rather than muscle group based.
Every workout has to have a squat variation (quad dominant), hip hinge (hamstring/low back dominant), press (chest/shoulder/tricep) dominant, and upward, vertical or horizontal pulling/rowing (lat dominant/upper back/trap dominant). There is some overlap with the hip hinge and rowing/upward pulling movements so I can use one movement to fulfill two criteria in one workout. For example if I am doing heavy barbell rows in workout A, I don't feel like I need another hip hinge movement in the same workout. Also all of the shrugs, rows etc. type movements start with the bar on the floor never in the rack, this gets some extra deadlifting in.

So I basically have 3-4 heavy compound movements per workout and after I throw in some isolation work if feel like there is something specific I need to work on.

The compound movements are not done to failure, I warm up and then use the same weight for all of my sets in a given rep range. The last set may get taken to failure every once in a while though.

The isolation work may or may not be taken to failure depending on how I am feeling that day.

I use a training journal and record my reps and weights. I try to beat the previous workout but if I don't it's no big deal as long as during the 12-15 week cycle the numbers are going up I know it's working.

 
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oldtimer1
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« Reply #6 on: March 11, 2018, 04:03:56 PM »

Some times I wonder about the wisdom of bodybuilding type training for athletic function? The body doesn't work in isolation doing anything including athletics. Why would you do body part training for any athletic endeavor? Training something like biceps with 3 to 4 different movements is just insanity for an athlete. Also the body fatigues systemically and not just locally meaning the muscle trained.  I see the rational reasoning for your training choices.  
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Yev33
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« Reply #7 on: March 11, 2018, 07:12:19 PM »

Some times I wonder about the wisdom of bodybuilding type training for athletic function? The body doesn't work in isolation doing anything including athletics. Why would you do body part training for any athletic endeavor? Training something like biceps with 3 to 4 different movements is just insanity for an athlete. Also the body fatigues systemically and not just locally meaning the muscle trained.  I see the rational reasoning for your training choices.  

This is the same conclusion that I came to after years of bodybuilding routines.
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heenok
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« Reply #8 on: March 16, 2018, 07:17:02 AM »

2 times/5 days a week routine with high volume
Got fantastic results compared to doing 1 bodypart once a week, which is moronic unless you are a beginner or taking so much shit your protein sythesis stay elevated no matter what... And thats coming from someone who uses.

Now im switching to 4 days a week, everything 3 times lower volume.
Basicly two of the most efficient/traumatising exercises on two separate days (like 3 sets of squats one day, 3 sets of leg press the other day), and the third day im doing metabolic type workouts focused on pump of burn (leg extention superset with sissy squats).
Doing this strategy for every bodypart.

Frequency is key for hypertrophy.
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oldtimer1
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« Reply #9 on: March 16, 2018, 04:36:51 PM »

I find if I train heavy and to failure then once a week works and is really all I can do. Moderate weights then I can do it more than once a week per body part.
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« Reply #10 on: March 18, 2018, 02:05:37 PM »

I find if I train heavy and to failure then once a week works and is really all I can do. Moderate weights then I can do it more than once a week per body part.

This. I don't have time or desire to train the same body part more than once a week.
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Liar!!!!Filt!!!!
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« Reply #11 on: March 19, 2018, 09:57:58 AM »

3-4 Full body eod Leroy Colbert style.
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