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HighIntensity
Guest
and I have grown alot more, try it, i am 2 tired to write anymore
Burning_Inside
Elite Mentor
yes train them twice a week and make sure you take some gear too for the recovery efforts or this advice is crap unless your young and eating a shitload.
coolcolj
New member
I average training each muscle almost 3 times a week, and mostly 2 times.
Not to mention that some moves I do hit the same muscles I work in squats 4 times a week.
No recovery issues, and no chemicals involved.
But the key thing is that I don't go to failure and I don't do more than 2-3 work sets, and workout is over in 1 hour.
Up 11 lbs since 6 weeks ago. Stronger, Bigger and faster!
Can you match that?
Not to mention that some moves I do hit the same muscles I work in squats 4 times a week.
No recovery issues, and no chemicals involved.
But the key thing is that I don't go to failure and I don't do more than 2-3 work sets, and workout is over in 1 hour.
Up 11 lbs since 6 weeks ago. Stronger, Bigger and faster!
Can you match that?
Burning_Inside
Elite Mentor
on 2-3 sets of only one exerciese, i can see fine, but of course im thinking all out normality.
I actually have the best luck putting on lean muscle when I train each muscle twice a week as well. I hold each workout down to about and hour/hour and 15. When I am trying to cut fat though, my best results are from working each muscle group once a week. I retain more muscle mass and strength this way over training each muscle group twice a week. I agree with Burning_Inside though, when hitting each muscle twice a week, I have to step up the caloric intake. I don't use AAS for recovery, but creatine usually helps.
Japanese machine
New member
HighIntensity said:
Sorry bro i cant do it, my intensity is too high! if i did this i would overtrain in a matter of days.
You didnt train like this natty did you? also if you training each bp 2x a week what are your sets and reps like? Fast twich stimulus(2a) takes longer than 3-4 days to recover. Do you lift heavy, or do you respond better to type 1/2a fibres(higher reps).
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HighIntensity
Guest
JP I could write a book on this, so many different programs I used, changed it almost every three weeks.
ill bump one...
ill bump one...
GUNS/Navarone
New member
Burning_Inside said:
With all respect, I am not making this into a flame, but with a statement like that it just dose not make sense unless you know his exact sets reps and intensity, also an individuals recovery time.
Be a little bit more open to other ideas otherwise that advise you gave is, well, crap
It's the same old story;
Those that believe one traing method over another.
There is no way that I could train a full bodybuilding type of leg routine...twice a week. No freaking way...
B True
B True
coolcolj
New member
I reckon gowth is much faster if your train each muscle more frequently but without killing yourself so that you need to take a week off to recover.
Coax your gains rather than crowbar them out
I don't think hitting a muscle harder will result in greater growth, most probably your body grows the same amount each time, regardless of the stress magnitude. SO by just doing enough to trigger growth, and doing it frequently you get a snowball effect.
Rather than one big bash, and then by the time you wait a week to recover, your probably regressing slightly already.
Once a week is like 52 times a year, without any breaks that is, that's not a whole lot of workouts for one year IMO. No wonder it would takes years to get going. If you stuff up one workout, having to wait one week to make ammends would be frustrating to me.
Coax your gains rather than crowbar them out
I don't think hitting a muscle harder will result in greater growth, most probably your body grows the same amount each time, regardless of the stress magnitude. SO by just doing enough to trigger growth, and doing it frequently you get a snowball effect.
Rather than one big bash, and then by the time you wait a week to recover, your probably regressing slightly already.
Once a week is like 52 times a year, without any breaks that is, that's not a whole lot of workouts for one year IMO. No wonder it would takes years to get going. If you stuff up one workout, having to wait one week to make ammends would be frustrating to me.
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louden_swain
New member
As long as you are eating and sleeping enough, there shouldn't be a problem. Good luck! I think Ronnie Coleman practices a similar routine.
I train each part twice a week. Once for strength and once for speed, and all accesory work at the same volume. I even do second workouts of OL moves 4 days a week, and sprint or sled drag on the inbetween days.
Overtraining is not the same as underrecovering.
I do active recovery EVERY DAY, ice/heat, massage, eat well, take my glutamine, etc... and I never feel like "shit."
I've put on ALOT of size with this, and I'm alot leaner while doing it (as opposed to the bulking/cutting crap I had to go through as a BB).
Overtraining is not the same as underrecovering.
I do active recovery EVERY DAY, ice/heat, massage, eat well, take my glutamine, etc... and I never feel like "shit."
I've put on ALOT of size with this, and I'm alot leaner while doing it (as opposed to the bulking/cutting crap I had to go through as a BB).
spatts said:
We train similarly...so to speak. My hams get hit twice a week...but with totally different exercises through compound movements... Once with GM's or Deads and another time with box squats... I don't really consider that 2x per week.
What is your take on this?
B True
I alternate accessory work, and sometimes squat day has GM's and other days it has deads. If I do 3 sets of 15 on a ME day for accessory work, I do 6 sets of 8 on a similar movement on speed day...same volume (roughly 45-48 reps).
Always 2 core compound movments and then an accessory move for each of the components. For example, max bench day is 2 ME effort bench moves (like 2 board press then close grip press), then an acc. move for shoulders, one for tris, and one for lats. I may add a second workout of OL moves, like hang snatches, to build the upper back/shoulder too.
Always 2 core compound movments and then an accessory move for each of the components. For example, max bench day is 2 ME effort bench moves (like 2 board press then close grip press), then an acc. move for shoulders, one for tris, and one for lats. I may add a second workout of OL moves, like hang snatches, to build the upper back/shoulder too.
Hannibal said:
I don't see how you do GHR's with intensity 2+x per week... If I do them once a week...I am sore for days.
B True
Hannibal said:
Actually...yes I have been. Trying to increase my cardio capacity also...and it is working well.
You show my point exactly...a bodybuilder mostly trains to all out failure with their intensity. Maybe even several sets to failure on that exercise. I don't think that you can do GHR's to failure (one or many sets) more than once per week...or maybe twice.
There must be an intensity vs recovery ratio somewhere...
B True
spatts said:
And where did you feel those? I sometimes wonder if sled dragging is more important to bringing up the deadlift than gym work...
B True
Japanese machine
New member
HighIntensity said:
yeah i know what you mean, its a never ending quest to finding what works best for YOU. Like, i recently discovered my lats respond much better to high reps (10-12) ive been doing 6-8 since i started~ just when you think you know..........hmm~
MarshallPenniford
New member
BFold - it is *because* you only do them once per week that you get sore as shit. Train more frequently and it's bye-bye soreness (for the most part).
Obviously you're having ome pretty decent results though, so whatever you're doing is working for you!
Obviously you're having ome pretty decent results though, so whatever you're doing is working for you!
MarshallPenniford: I am growing a lot at the moment because I am relaxing a lot more and eating A LOT more than usual. Thank goodness for Rice A Roni and Skinless Chicken...and whole milk
I can do them more often, and not get sore but my strength goes down. It keeps me tired and worn down...when to be strong you need to be just the opposite. I need to be completely fresh and full of energy...and "itching" to train in order to be strong and set PR's...not tired or worn down.
B True
I can do them more often, and not get sore but my strength goes down. It keeps me tired and worn down...when to be strong you need to be just the opposite. I need to be completely fresh and full of energy...and "itching" to train in order to be strong and set PR's...not tired or worn down.
B True
spatts said:
Conditioning is one thing...and constantly working towards my long term goal is another. I feel that there is a reason why people don't train the week before a pling/strongman contest...because total rest is very important. I took an extra day off (with total relaxation) and felt strong enough to pull a PR on Monday. Total rest is important...for a lot of things.
If nothing else...total rest is important because it makes me want to train so badly that I attack the weights. When I take the week off before a contest...come Saturday I am about to go nuts inside...I can't wait to train.
B True
spatts said:
Ok...can you put that into very simple terms for me. I, honestly, do not understand what you are trying to say...
B True
I fI never did anyhamstring work and then did glute ham raises, I'd be sore. If i did them EVERY DAY, eventually I would stop getting sore...I'd become "conditioned" to it. That's doesn't mean that doing them too often coudln't fatigue them to the point that it negatively affects my lifts though. CNS is still taxed, the muscle is still worked (or possibly overworked), and it can lower the numbers. In other words, soreness isn't the only way to tell if a muscle is under stress.
There is a fine line though. Conditioning can also allow you take on a larger volume that others, and STILL get the job done.
It goes both ways. Very fine line.
Remember the Willie Wessels deal about me sprinting? There's a good example. If you went out and started sprinting, you'd probably be sore and it would affect your lifts. I can go sprint and nothing happens.
There is a fine line though. Conditioning can also allow you take on a larger volume that others, and STILL get the job done.
It goes both ways. Very fine line.
Remember the Willie Wessels deal about me sprinting? There's a good example. If you went out and started sprinting, you'd probably be sore and it would affect your lifts. I can go sprint and nothing happens.
I still feel weaker when I do more...no matter if it is sprinting, walking, band work, AR work, sled dragging, more events, etc...I still feel weaker. I also need more time for my body to totally recover. I feel strongest, and am strongest, when I have been LAZY all day and done nothing but eat...
I still agree with Willie...you need rest to grow...you need lots and lots of non-workout time to grow and get stronger.
B True
I still agree with Willie...you need rest to grow...you need lots and lots of non-workout time to grow and get stronger.
B True
b fold the truth said:
I agree with that too. But that's different than "Don't sprint or your numbers will go down." I've been sprinting my whole life. It doesn't rip me up any more or less than a light squat workout or sled dragging. Individual conditioning is SO overlooked.
Just like the glute ham raises. I can do glute ham raises until the cows come home and never feel exhausted, and someone else may do 10 and not walk right for a day.
For me, sprinting is no different than speed squats or sled dragging. This is best evidenced by the fact that my numbers continue to go up in leaps, and I'm not tired/fatigued/ill.
Everyone is different. That's what makes this fun...that's how we learn.
I used to teach Martial Arts 4x per week...1-1.5 hours each session. I grew a lot when I stopped.
I do see your point, and agree, that there is a difference between work cutting into your recovery and it negatively affecting your numbers. I am currently doing the tire flip 3x per week (light and only for 5-6 reps), sled drag 2x per week, and light loading events 2x per week. The plan is to drop the volume a bit as the contest nears and strength becomes more important.
B True
I do see your point, and agree, that there is a difference between work cutting into your recovery and it negatively affecting your numbers. I am currently doing the tire flip 3x per week (light and only for 5-6 reps), sled drag 2x per week, and light loading events 2x per week. The plan is to drop the volume a bit as the contest nears and strength becomes more important.
B True
coolcolj
New member
I rarely get sore anymore, I do get slight dull ache, but no DOMS
I Olympic lift 5 times a week. full back and front squat twice a week. I do glute hams on the floor and Romanian deadlifts twice a week and I'm stronger than I've ever been in my life, and getting stronger every workout - I add 5-10lbs to the bar every time I squat, and that's after 6 sets of olympic lifts!
I Olympic lift 5 times a week. full back and front squat twice a week. I do glute hams on the floor and Romanian deadlifts twice a week and I'm stronger than I've ever been in my life, and getting stronger every workout - I add 5-10lbs to the bar every time I squat, and that's after 6 sets of olympic lifts!
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You show my point exactly...a bodybuilder mostly trains to all out failure with their intensity. Maybe even several sets to failure on that exercise. I don't think that you can do GHR's to failure (one or many sets) more than once per week...or maybe twice.
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- Then why is the big dogs in the BB scene ex power-lifters ? they certainly dont follow a 7 day HIT split rutine ... ronnie hits twice a week i understand, as well as being an ex powerlifter and having an extreme dead-lift amongst ...
You show my point exactly...a bodybuilder mostly trains to all out failure with their intensity. Maybe even several sets to failure on that exercise. I don't think that you can do GHR's to failure (one or many sets) more than once per week...or maybe twice.
"
- Then why is the big dogs in the BB scene ex power-lifters ? they certainly dont follow a 7 day HIT split rutine ... ronnie hits twice a week i understand, as well as being an ex powerlifter and having an extreme dead-lift amongst ...
I could do GHR's everyday to failure. I take MOST of my accessory work to failure. However, that's not the same as intensity. I'm not even sure anymore if intensity can be described/defined. I hit failure alot faster DUE to intensity.
...and I agree about Plers being some of the best BB's. I have a PL comp Nov 30th and a Heavyweight BB comp March 5th. There's no way I'll ditch PL training for BBtraining those 12 weeks. PL is giving me the size and leanness that I need.
...and I agree about Plers being some of the best BB's. I have a PL comp Nov 30th and a Heavyweight BB comp March 5th. There's no way I'll ditch PL training for BBtraining those 12 weeks. PL is giving me the size and leanness that I need.
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