I think each bodypart x1 a week sucks

[Tom Treutlein]

Uhm...why? That doesn't make sense. As long as you're giving your body the nutrients, rest and stimulus (training) it needs to grow, it will do so.

 

[Yarg!]

i think cool col is correct though;light/heavy days are a good idea. i dont do them , but i know they work quite well (West side training), so it wouldnt hurt. But I also do heavy and light in one work out (a variation of 5b5, which works both types of fibers). This seems to be working for me quite well, although the volume might be considered high by some people. Here is a chest work out that I do :

1 or 2 light warmup sets (probably just the bar)
5x3 heavy flat barbell bench
5x5 heavy incline barbell bench
2x10 light weight incline dumbbell press
2x10 light weight dumbbell flat flies
once every 7 days. heavy weight, low reps for one type of fiber, lighter weight, heigher reps for the other, but this volume is quite high that if i do 2x/ or 3x a week i will definately over train.

 

[Bulldog_10]

i think cool col is correct though;light/heavy days are a good idea. i dont do them , but i know they work quite well (West side training), so it wouldnt hurt. But I also do heavy and light in one work out (a variation of 5b5, which works both types of fibers). This seems to be working for me quite well, although the volume might be considered high by some people. Here is a chest work out that I do :

1 or 2 light warmup sets (probably just the bar)
5x3 heavy flat barbell bench
5x5 heavy incline barbell bench
2x10 light weight incline dumbbell press
2x10 light weight dumbbell flat flies
once every 7 days. heavy weight, low reps for one type of fiber, lighter weight, heigher reps for the other, but this volume is quite high that if i do 2x/ or 3x a week i will definately over train.

Strength training works all types of fibers. You don't need to lift different ways to work different fibers. When you lift heavy...all fibers are recruited.

 

[coolcolj]

Uhm...why? That doesn't make sense. As long as you're giving your body the nutrients, rest and stimulus (training) it needs to grow, it will do so.

Don't argue

 

[Yarg!]

No colin! no one wants to know about the sad life of penises... put your girl friend back up.

 

[Tom Treutlein]

I will because I want to know why.

 

[whatchutalkinboutwillis]

The old school guys like arny, haney, columbo have all said that a muscle begins to weaken after 120 hours (5 days)...... I tend to agree so I try to hit my big body parts along those diameters.

Nuff Said

 

[WalkingBeast]

I agree brother. I used to train each body part 2X a week for a while, some years ago. With the weights and intensity Im generating now, there is no way I could repeat these routines more then once a week. The closest I come to training a body part twice a week now, is when I have one day for flat bench and another for inclines, 4 days later. So, in a sense, even my shoulders get hit 3X a week. Just not directly. If it feels right Id say go for it

 

[WalkingBeast]

One other thing...

Too often people think frequency is fixed. They always have to train a bodypart once, twice, or however many times a week. They tend to believe more or less would instantly result in over- or undertraining respectively.

I wonder how many of them test that assumption? I used to believe recovery was similarly plastic, and trying to tailor my training around that idea wasted a LOT of time.

I agree. Its easy to think that everything has to be done in a week's time. But the measures of time are man made. Who's to say we cant make our own weeks and days. Maybe 10 day weeks. Just something Ive thought about. Sometimes Ill get caught up in the 7 day mentality as well, but when I think about it Ill make up for a muscle I missed, the following week, maybe monday, and just take sunday off for example and get some rest.

 

[coolcolj]

Tom - if that were the case everyone who wanted size would be walking around at their genetic potential without using drugs, and we know that ain't the case, especially after the first 2 years of training

Yarg - LMAO