Training Volume

[Ghandiman]

Repeatedly, i have read that more muscle needs more food and more rest. It is summer now, and i am not in school (I am only 17), which means i am getting AT LEAST 10 or 11 hours of sleep a night. With this much sleep, and since i am relatively new to training and dont have muscle much muscle=(, would i be able to train each body part (except legs) twice a week if i use high intensity, low volume workouts?

 

[slobberknocker]

I doubt it. Even with adequate rest, food, and supplements, I can't go over once a week (although some of the muscles in my posterior chain do actually get hit 2x).

 

[louden_swain]

Try a one on one off routine. . it works well. . you can do:

Day 1 - upper
Day 2 - off
Day 3 - lower
Day 4 - off
Day 5 - upper
Day 6 - off
Day 7 - off
Day 8 - lower
Day 9 - off
and so on. . . .

This is pretty much what I follow and I am putting on the lbs.

 

[ZGzaZ]

look into DC, you can train each part twice a week with it, because you only do one very intense work set for each body part. Look in the training methods sticky.

 

[Ghandiman]

well how do i kno if i am overtraining my muscle? louden - what excercise do u use in that routine?

 

[louden_swain]

Here is what I follow. . all exercises are rotated each session:

Workout 1 - Biceps, Forearms, Calves, Quads, and Hams

1. Barbell Curls
2. Behind the Back Wrist Curls
3. Standing Barbell Toe Raises
4. Squats
5. Stiff Leg Deads or Good Mornings
6. Leg Press or Leg Ext.

Workout 2 - Chest, Delts, Triceps, and Back

1. Incline Press
2. Seated BB Press
3. French Press or Close Grip B. Press
4. Reverse Grip Pull-Down
5. Barbell Rows

1 set each using heavy weight
4-5 warmup sets for large muscles
2-4 warmup sets for small muscle groups

 

[Ghandiman]

Thanks for the info. If i decide to go for it ill let u kno how things go.

 

[beefybull]

Your diet will greatly dictate the volume you can do and still recover. Eat big to get big C!

 

[Wyllis]

it depends on you. Ronnie coleman works everything 2 times per week and only gets Sunday off.

If you want to train everything 2 times per week. Give it a go. You will know if your overtraining because 1. you wont be growing, 2. your motivation for the gym will be down there are a few other factors but the growing one is the one I think your wanting. So if you not growing cut back.

Your diet must be good though or you wont grow much anyway. i.e. if your diet is good then you know its gotta be your training.

 

[tad69]

it depends on you. Ronnie coleman works everything 2 times per week and only gets Sunday off.

He has a direct link to the bulls nuts though!