most days in a row

[markshark]

what is the max amount of days in a row some of you experts out there lift? ive always stuck to 2 days lifting in a row, day off, 2 days, day off, then start over, so 4 days a week. my trainer and another trainer at my gym told me that 5 days in a row is where i would get the best results. some guys go 6 days in a row. i thought the way i was doin it would be best to recover but maybe im wrong. what do you guys do? i guess im looking for suggestions seeing as ive basically hit a wall. ive changed my workouts but was curious about the days of lifting as well.

 

[mad dipz]

what is the max amount of days in a row some of you experts out there lift? ive always stuck to 2 days lifting in a row, day off, 2 days, day off, then start over, so 4 days a week. my trainer and another trainer at my gym told me that 5 days in a row is where i would get the best results. some guys go 6 days in a row. i thought the way i was doin it would be best to recover but maybe im wrong. what do you guys do? i guess im looking for suggestions seeing as ive basically hit a wall. ive changed my workouts but was curious about the days of lifting as well.

that's just generalizing, there's no way they can know that for a fact, because everybody's different. Recovery is important, but some lifters are different in adaptation to what they can handle. It doesn't mean you can at this point, but maybe later on, depending on your goals.

 

[SgtSlaughter]

without knowing:

your goals
your history of training, what you've been doing recently, ect


no one can tell you concretely "this many days"

Depends on what you're trying to do.

Depends on your CNS conditioning....


If you're just lifting to lift without specific progress (weight number) goals just go by feel and logic.

 

[markshark]

without knowing:

your goals
your history of training, what you've been doing recently, ect


no one can tell you concretely "this many days"

Depends on what you're trying to do.

Depends on your CNS conditioning....


If you're just lifting to lift without specific progress (weight number) goals just go by feel and logic.

basically my goals are to increase strength but not put on too much size or get fat, just natural size from strength gains. ive been training for probably 8 years now. recently ive been splitting up 4 days a week. (chest one day, next day back, next day off, next day shoulders and tris, next day legs and bis, then off then start over.) abs are also hit hard 3 times a week. im not new to training. years ago i was lifting heavy 5 days a week and couldnt recuperate but my body was not very adapted to hard training. years later which would be now i feel i have an on point diet and understand how to train. i was mainly questioning you guys and trying to get a few responses on how you guys split up.

 

[SgtSlaughter]

so you want to know what we do... ok...

right now i'm on a very weird schedule due to vary things like work and school (both full time)...

so... every week it different really.

If I don't blow my body out hitting a huge PR on friday or saturday I lift Friday night, saturday and sunday... monday and wed are "free" nights for me as well.

I'm cutting so I'm doing all I can to burn cals and just obliterate myself into an overtraining mess, sadly. Though I still lift at 80% of RM sometimes I'm sure.

Regarding you goals now:

Sounds like you should lay out a plan unless your adding weight to the bar weekly already. Strength is very doable, fat gain is all diet as you've got down you say... so just get the training on point and you'll be good to go.

And once that's rolling take extra days off when you're pushing hard when your body needs it and just keeping "rolling" the workouts through (if your schedule allows, aka one week Day 1 will be on monday, next week it may be tuesday because u needed an extra day after day 4 or so).

 

[JohnRobHolmes]

Ive got a similar thread going http://www.elitefitness.com/forum/showthread.php?t=543799

It isnt something that is as easy as just days per week, but you have to take into account the volume of work that you are lifting each time you lift. I cant go from benching 3 days a week to 4 days a week and expect to have just a bit more of a workout. It would increase my workload by 14% each week! To keep from going backwards in training a reduced weight (and probably volume) would be needed to allow my CNS to adapt.

If you dont want to get bigger, dont eat bigger. You say you have your diet on point, so stick to you maintenance calorie level.

Have you read any of Madcow's articles?

 

[Guinness5.0]

1x/eek frequency is pretty much crap for strength gains. You might try something like an upper/lower with a heavy (low rep) day and an assistance day. Something like upper on mandays and thursdays, and loer on tues. and fri.

Frequency is key. Also, progressive, systematic training is vital. Just going in, hammering away til yu feel like youre going to puke, and waiting a week to do it all again won't get you far.

You might read up on 5x5. You can set it up differently if you like, but the core issue is hitting the big lifts often and having a plan of progression.

 

[markshark]

1x/eek frequency is pretty much crap for strength gains. You might try something like an upper/lower with a heavy (low rep) day and an assistance day. Something like upper on mandays and thursdays, and loer on tues. and fri.

Frequency is key. Also, progressive, systematic training is vital. Just going in, hammering away til yu feel like youre going to puke, and waiting a week to do it all again won't get you far.

You might read up on 5x5. You can set it up differently if you like, but the core issue is hitting the nig lifts often and having a plan of progression.

yea currently im on a 4X6 program

 

[mad dipz]

1x/eek frequency is pretty much crap for strength gains. You might try something like an upper/lower with a heavy (low rep) day and an assistance day. Something like upper on mandays and thursdays, and loer on tues. and fri.

Frequency is key. Also, progressive, systematic training is vital. Just going in, hammering away til yu feel like youre going to puke, and waiting a week to do it all again won't get you far.

You might read up on 5x5. You can set it up differently if you like, but the core issue is hitting the nig lifts often and having a plan of progression.

does ronnie coleman do those? can I get really swole with those lifts?

 

[Guinness5.0]

yea currently im on a 4X6 program

4x6 is a rep scheme, not a program. My point above is that you need FREQUENCY. The sets/reps are trivial in importance when compared to the frequency and workload of your workouts.