I bet half of you didn't even lift today

[Krankenstein]

I agree.  You can do just one exercise for a bodypart and really work it.

Have read that a muscle can only contract 100%, not 25% or 50% etc.  It either contracts 100% or not at all.

Score 1 for Bhanky.

Bhanky 1
Getbig 1000+

Not that simple...the rate of motor units contracting for someone curling 30lbs for the first time or someone that can curl 135lbs is very different.  In addition to that there will be more of those motor units recruited for the 30# person versus the 135# person due to the 'perceived' load by the nervous system.  There is a big difference in the amount of motor units recruited lifting a spoon to your moth versus doing a weighted pull up.

[bhank]

So much wrong with your statements...ask yourself...when and why did the whole "one body part a week" become popular.

Do you honestly think it takes a week to recover from leg training?  Welcome to the brain-washed mentality that Muscle and Fitness / Flex / Muscular Development gave us.

Absolutely when you get larger and train harder you are breaking down a lot of tissue it takes time to recover especially as you get older and if you are also training other bodyparts. You need rest and recovery before training again. Now if you are just pumping them up with leg extensions sure no problem twice a week but squats yeah it takes time to recover.  You can only eat so much and repair so much so quickly even your CNS needs time

[Krankenstein]

10 sets of 10 using 10 different exercises one set of 10 each exercise same 100 reps as the 5 sets of 20 with one exercise

10 sets of 10 = 100 reps.....10 different exercise = 1,000 reps chief.

I will help you with this.  You are intending to say 1 x 10 for 10 exercises.  See how easy that was?

[Krankenstein]

It can take up to that if using extreme HIT Mentzer style training. Hell Mike trained legs in some cases every 2 weeks.

Just my opinion, but I never believed that stuff. 

I like the thought process of Mike Isaetel : https://propanefitness.com/maximum-recoverable-volume/

[JackTheRipper]

Just my opinion, but I never believed that stuff. 

I like the thought process of Mike Isaetel : https://propanefitness.com/maximum-recoverable-volume/

Each to his own but i built wheels of steel training HIT. 

[Krankenstein]

Absolutely when you get larger and train harder you are breaking down a lot of tissue it takes time to recover especially as you get older and if you are also training other bodyparts. You need rest and recovery before training again. Now if you are just pumping them up with leg extensions sure no problem twice a week but squats yeah it takes time to recover.  You can only eat so much and repair so much so quickly even your CNS needs time

Show me the science.  How is it that some olympic lifters can train "squat" like movements (clean, snatch, overhead squat, front squat, etc) and get stronger and have better back and leg development than some bodybuilders?  Before you cherry pick, note that I am not saying ALL.

Its just brain-washed bro science.  How many of your upper body workouts involve crossover shoulder and tricep work?

Chest day: chest / shoulders / triceps
Shoulder day : shoulders / triceps
Tricep Day : triceps

Wow...thats a lot of tricep work.  Why do we even need a separate day for triceps?

[Krankenstein]

Each to his own but i built wheels of steel training HIT. 

If it works for you, great.  I bought into it for a while, but then started thinking how and why it came up.  When people talk about a body part being recovered, what do they gauge that on?   Soreness?  Thats typically gone within a few days.  Fatigue?  Why can't that be a result of the overall training volume.  Mental?  Again, maybe the training volume, rest, food, etc. 

[JackTheRipper]

If it works for you, great.  I bought into it for a while, but then started thinking how and why it came up.  When people talk about a body part being recovered, what do they gauge that on?   Soreness?  Thats typically gone within a few days.  Fatigue?  Why can't that be a result of the overall training volume.  Mental?  Again, maybe the training volume, rest, food, etc.

My gauge is if i can lift what i did 5-7 days before & hell it feels easy. No fatigue as i´m stronger. simple as that.

[wes]

And your opinion is valid.

It would have to be an exercise that really works the back like barbell rows.  Heavy barbell rows 10-15 sets of 6-12.

Doing lat pulldowns wouldn't cut it.

I hear you and I agree my friend but he did a total of 5 whopping sets for a major bodypart like back....the epitome of laziness.

[Soul Crusher]

Just my opinion, but I never believed that stuff. 

I like the thought process of Mike Isaetel : https://propanefitness.com/maximum-recoverable-volume/

He has great videos and presentation.   

[bhank]

Just my opinion, but I never believed that stuff. 

I like the thought process of Mike Isaetel : https://propanefitness.com/maximum-recoverable-volume/

Jesus fucking christ it doesnt need to be advanced Calculus you are not just going to get an extra rep or set each week you go up 5lbs in weight in a linear order. Some days you are stronger than others. Its not an exact science.

[Soul Crusher]

So much wrong with your statements...ask yourself...when and why did the whole "one body part a week" become popular.

Do you honestly think it takes a week to recover from leg training?  Welcome to the brain-washed mentality that Muscle and Fitness / Flex / Muscular Development gave us.

I always - say - if you look good for what you want to do, feel good, no aches or pains, do more of that.   

The type of training I do - I feel jacked as F at 46 without doing roids , HRT, or other crappola, have a lot of endurance and stamina, etc.  Am I the strongest?   No.  Am I the most shredded?  No.  But I'm pretty damn content the way I am doing things lately for myself.     

The Bhanks doesnt get we all have different goals and ambitions in this fitness journey.  I like where I am right now and do what has been working well for me.   I also don't starve myself for a little more sharpness in abs, etc. 

I train for overall - power, muscle retention, agility and ability, health, fitness, stamina, etc.  If my sole focus was on any one of those I would not train how I do. That is what he misses.   

   

[Soul Crusher]

Jesus fucking christ it doesnt need to be advanced Calculus

You would be well advised to watch his videos.  Dr. Mike has great videos and is often a voice of common sense and reality.   

[bhank]

I always - say - if you look good for what you want to do, feel good, no aches or pains, do more of that.   

The type of training I do - I feel jacked as F at 46 without doing roids , HRT, or other crappola, have a lot of endurance and stamina, etc.  Am I the strongest?   No.  Am I the most shredded?  No.  But I'm pretty damn content the way I am doing things lately for myself.     

The Bhanks doesnt get we all have different goals and ambitions in this fitness journey.  I like where I am right now and do what has been working well for me.   I also don't starve myself for a little more sharpness in abs, etc. 

I train for overall - power, muscle retention, agility and ability, health, fitness, stamina, etc.  If my sole focus was on any one of those I would not train how I do. That is what he misses.   

 

You act like I don't train for the same things. I am an athlete. I don't starve myself for abs. But yes 90 minutes a day of timed lifts without rest seems a little much. I am just trying to motivate to get to the gym today and maybe lift for 45 minutes to an hour.

[Soul Crusher]

You act like I don't train for the same things. I am an athlete. I don't starve myself for abs. But yes 90 minutes a day of timed lifts without rest seems a little much. I am just trying to motivate to get to the gym today and maybe lift for 45 minutes to an hour.

For most people 100%!!!!   That would be an amazing start.    

[Krankenstein]

Jesus fucking christ it doesnt need to be advanced Calculus you are not just going to get an extra rep or set each week you go up 5lbs in weight in a linear order. Some days you are stronger than others. Its not an exact science.

Sorry some concepts are too complex for your brain.  You seem to think that your 'gains' are linear as well (which couldn't be further from the truth).  There is a lot of research on HYPERTROPHY when it comes to periodization and RPE focused training. 

There is much more to building muscle than the simple 1 body part a week for 3x 10 - 12 reps.  (queue your comeback where you say you aren't doing 10 - 12 reps).  Varying the rep speed, rep range, weight, rest between sets, range of motion, etc, etc, etc. 

[Krankenstein]

You act like I don't train for the same things. I am an athlete. I don't starve myself for abs. But yes 90 minutes a day of timed lifts without rest seems a little much. I am just trying to motivate to get to the gym today and maybe lift for 45 minutes to an hour.

Maybe you are overtrained from your 5 x 20....perhaps working a muscle group 1x every 2 weeks should be your plan.

[Soul Crusher]

Sorry some concepts are too complex for your brain.  You seem to think that your 'gains' are linear as well (which couldn't be further from the truth).  There is a lot of research on HYPERTROPHY when it comes to periodization and RPE focused training. 

There is much more to building muscle than the simple 1 body part a week for 3x 10 - 12 reps.  (queue your comeback where you say you aren't doing 10 - 12 reps).  Varying the rep speed, rep range, weight, rest between sets, range of motion, etc, etc, etc.

I found another great page too.  You will like this.  I think we are on the same exact wavelength.  Dr. Mike has great content. 

[Soul Crusher]

[wes]

Back,Traps,Neck:

Dumbell Rows - 5 X 12 or 60 reps 
Dumbell Pullovers - 5 X 12 or 60 reps
Two-Arm DB Row - 1X 20 or 20 reps  did these very slow and controlled holding at the top for a sec or two for a peak contraction
DB Shrugs - 3 X 15 for a total of 45 reps 
Lying Neck Plate Raise - 1X 50 {no weight} followed by 3 X 15 for a grand total of 95 reps   

The usual scenario... keep moving with very little rest between sets that I always use.....good one !!!

TRAIN HARD

[Soul Crusher]

Back,Traps,Neck:

Dumbell Rows - 5 X 12 or 60 reps 
Dumbell Pullovers - 5 X 12 or 60 reps
Two-Arm DB Row - 1X 20 or 20 reps  did these very slow and controlled holding at the top for a sec or two for a peak contraction
DB Shrugs - 3 X 15 for a total of 45 reps 
Lying Neck Plate Raise - 1X 50 {no weight} followed by 3 X 15 for a grand total of 95 reps   

The usual scenario... keep moving with very little rest between sets that I always use.....good one !!!

TRAIN HARD

Nice.   Hitting all corners. 

[Soul Crusher]

Bhanks - TAKE NOTE

[JackTheRipper]

Back,Traps,Neck:

Dumbell Rows - 5 X 12 or 60 reps 
Dumbell Pullovers - 5 X 12 or 60 reps
Two-Arm DB Row - 1X 20 or 20 reps  did these very slow and controlled holding at the top for a sec or two for a peak contraction
DB Shrugs - 3 X 15 for a total of 45 reps 
Lying Neck Plate Raise - 1X 50 {no weight} followed by 3 X 15 for a grand total of 95 reps   

The usual scenario... keep moving with very little rest between sets that I always use.....good one !!!

TRAIN HARD

Are U training without a barbell at home?  Barbell bent arm pullovers i like.

[wes]

Nice.   Hitting all corners. 

Thank you my brother....coming from you it means a lot to me.

[Soul Crusher]

Thank you my brother....coming from you it means a lot to me.

Brothers in Iron -  working out is our going to church.