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 Training Discussion Board
 MY NEW ROUTINE W/ 2 MUSCLES PER WEEK...
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| Author | Topic: MY NEW ROUTINE W/ 2 MUSCLES PER WEEK... | ||
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Amateur Bodybuilder 
Posts: 241 |
CRITIQUE PLEASE.. MONDAY- Chest(3), Tri's(2), Shoulders(2), Traps(1) TUESDAY- Back(3), Bi;s(2), Calves (1), Abs WEDNESDAY- rest THRUSDAY- Chest(3), Shoulders(2), Tri's(2), Traps(1) FRIDAY- Back(3), Bi;s(2), Calves (1), Abs SATURDAY- Legs (3-4) SUNDAY- rest ------------------     | ||
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Amateur Bodybuilder
Posts: 127 |
how many sets and reps r u doing for each excercise; i ask this because, i ve tryed that before and overtrained pretty bad, i was lifting 6-8 reps. i was going good at the start but my strength slowly started to fade. | ||
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Amateur Bodybuilder
Posts: 241 |
I USED TO DO THIS ABOUT 5 MONTHS AGO AND IT WORKED VERY WELL BUT FOR SOME REASON I WENT OFF AND DID 1 MUSCLE PER WEEK AND THE GAINS DEF SLOWED DOWN...I AM GONNA DO 1 HEAVY DAY AND 1 LIGHT DAY PER MUSCLE GROUP AND MY DIET IS GOING TO HAVE TO BE IMACULATE
AND THANKS ------------------ | ||
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Amateur Bodybuilder
Posts: 164 |
I have a few questions regarding your methods. Why should you train the same muscles with one heavy day and then with one light day each week? Why not train your muscles hard once a week and let them fully recover and then blast them with the same intensity the following week? Doesn't that seem more productive? I don't see the point of doing a light workout if bigger and stronger muscles is what you're after. Think about it. Your muscles have thousands of fibers. Every time you do a rep with a heavy weight, you are constantly using up hundreds of muscle fibers. More fibers are being recruited in order to lift the weight. Eventually most of the fibers are damaged and need to be repaired. So why not rest until they are fully recovered. And 2 days isn't enough to recover from a heavy workout, unless you're juicing or you have SUPER genetics. It's not good to train muscles that haven't fully recovered, especially with an unproductive workout. Also keep this in mind, your muscles aren't the only thing recoverying from high intensity workouts. Your whole immune system is being affected. And why do you train your Tris before Delts on Monday and then train Delts before Tris on Thursday? If you could please provide me with your information I'd be more than grateful(number of sets/reps). Thank you very much. ------------------ -HB- | ||
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Amateur Bodybuilder
Posts: 241 |
1) tris before shoulders on 1 day because they are lagging a little bit and i want to hit them when the are a little bit more fresher for 1 day...
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Amateur Bodybuilder
Posts: 164 |
How many sets did you do while you were working each body part once a week? And how did you perform each set? Did you use any advanced techniques for fatiguing your muscles? How many sets? Did you train to failure or did you stop before failure hit? I recommend that you check out www.cyberpump.com It has a lot of good info. ------------------ -HB- | ||
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Amateur Bodybuilder
Posts: 241 |
mostly 4 sets per body part and 5 legs..bis i did 3...i did some supersetting and some drop sets.. thanks ------------------ | ||
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Amateur Bodybuilder
Posts: 164 |
I'm sorry JustinM, I still don't see why a light workout would be good if your goal is strength and muscle gains. My suggestion would be to go back and train each body part once per week. Supersetting and dropsets are the only thing for productive training. Training to muscle failure is a good idea. Using a heavy weight and taking it to failure is all you really need. You may want to do 1-3 forced reps and 1-3 negatives on your final set. But if you're not sore just by training to failure, then you didn't use a weight heavy enough or you didn't take it to complete muscle failure. I know a lot of people who just don't know how to train to failure. They stop because it's to uncomfortable, and it is. Also, when you were training each body part once per week what was your routine like? How many days a week? What was your split like? Exercises? ------------------ -HB- | ||
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Amateur Bodybuilder
Posts: 241 |
OLD ROUTINE: MON CHEST, CALVES, ABS
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Amateur Bodybuilder
Posts: 164 |
When you started out with good gains where you new to training or did you start training regularly? Usually beginners start out having great gains. Eventually the gains slow down. I wouldn't risk overtraining, even though some of you will disagree that training each muscle twice per week is overtraining. I used to train each body part twice per week and I had good results. But when I cut back to training each body part once per week and started using the low volume approach, my strength gains shot up. When your body gets stronger what happens? You get bigger muscles. There are times where you get stronger, but you don't notice any more mass gains. As long as your strength gains are frequent, the muscle will eventually show. I gained 40 pounds in 6 months when I started HIT. I didn't get fat, I added a lot of muscle to my frame. My gains aren't as frequent, but I'm still receiving good gains. I recommend that you look into HIT. I believe it can help you. I have a good book recommendation. Get Beyond Brawn. That's a great book. Also check out Mike Mentzer's books and look at www.cyberpump.com ------------------ -HB- | ||
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Amateur Bodybuilder
Posts: 241 |
for now i am going to try this..on top of the supps i am taking i think i am gonna get some gltutamine...if it doesnt work i can simply go rightr back to 1 muscle per week..
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Amateur Bodybuilder
Posts: 149 |
attn. HIT BODYBUILDER: good advice and good reasoning, we haven't always agreed in the past but you are a smart mofo. everyone please head HIT's advice this is a logical person speaking. thank you HIT, as you have helped me in the past!!! | ||
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Amateur Bodybuilder
Posts: 55 |
hey hit if the kid is growing on his routine why discourage .mentzer in his early books you worked out on a4-day split,jones recommended workout every otherday on a full body split when you are advanced i can see working each bodypart once every 5-7 days not at the beginning because you are perfecting your form on excercises and not as able to push each excercise as hard as a more advanced trainer and dont give the bullshit that you cant gain on this type of training without the juice .seen it done in my family 3brothers we all workout three differant approachs all drug free [1-powerlifter][1-high volume lifter][1-modified -high intensitity trainer thats me]we have all made gains on our differant approaches so in my opinion it is whatever approach that fits your personalitity or lifestyle good lifting | ||
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Amateur Bodybuilder
Posts: 241 |
thanks you big bear..i might try switching off routines but for now i am doing 2x per week and il tell you how it is going.. peace ------------------ | ||
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Amateur Bodybuilder
Posts: 164 |
I'm not trying to discourage the kid, I'm just trying to have him think a little. Shouldn't there be a logical reason for training? Anything will work for him right now, he's in his teens. I'm just trying to give him different views on different training methods. What may work for him now may not work for him in the future. HIT has worked for a lot of people. I believe it could work for almost everybody. And in Mike Mentzer's first book, he has you on 3 workouts per week and they are not 3 full body routines. Which book are you referring to? The book I'm talking about it Heavy Duty I. I'm sorry if it sounded like I was putting him down, I had no intention in doing so. I'm just trying to inform him on HIT. You're right, conventional training methods have helped numbers of people, but it also has done nothing for most. Most of the people I know that do HIT are making great gains. People who fail using HIT methods are doing number of things wrong. If you want to make good gains in strength and size you have to train with heavy weights and use low volume training. Well, you don't have to, but it's the most logical approach in my opinion. You shouldn't be training high volume, unless you're using less weight and you're an endurance trainer. Why spend an 1-2 hours in the gym when you can train productively 15-30 minutes at a time? Think of the difference between sprinters and long distance runners. How do they train? Long distance running is mostly aerobic work. Sprinting is mostly anaerobic work. If you're training for long distance running you have to run for a long period of time to build your endurance. Sprinters only run in short bursts. Think of the difference in their appearance. Sprinters are muscular and endurance runners look small and weak. Do you get my point? By performing high volume work, your body isn't in a state to grow. It can grow, but possibly not as much as it could. Your body only has so many resources. If you're in the gym 4-6 days a week performing high number of sets while using heavy weights and performing 2-3 aerobic sessions a week, you're overtraining. There are all kinds of wastes building up in your body. This can really put a lot of stress on your immune system. You shouldn't be putting your body through that amount of stress. But if your methods or his methods work for you and him, great. I wish you all the best. I'm just trying to get you to think logically. Is that wrong? It's ok to disagree. I'm glad you are disagreeing. I'd rather have you disagree, because this way I can explain the reasons behind why High Intensity Training could be a better approach than the conventional training methods. People can read my posts and choose to accept it or reject it. For those who accept it, I believe will benefit from the information provided. Good luck to you all. ------------------ -HB- | ||
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Amateur Bodybuilder
Posts: 164 |
Valdez, Thanks for the complement. I'm always glad to help others and I try to watch what I say. Some people are very sensitive and take offense to almost anything. Keep lifting.
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Amateur Bodybuilder
Posts: 241 |
I DEFINATLY DIDNT TAKE OFFENSE, THANK YOU VERY MUCH FOR YOUR INFO, YOU HAD SOME GOOD POINTS BUT RIGHT NOW I AM STUCK AT A WEIGHT AND I AM NOT GROWING MUCH NOR GAINING STREGNTH SO I FEEL A LITTLE CHANGE WOULD BE GOOD..ILL KEEP YOU GUYS POSTED THANKS GUYS ------------------ | ||
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Amateur Bodybuilder
Posts: 55 |
hit i am refering to heavyduty 1 i read it while i was in the hospital after a acl reconstruction on my right knee when i got out of the hospital i applied the concepts i learned in the book and i followed the program to the letter and it was 4-days a week and i made some good gains everybody in the gym looked at me like i was crazy but you couldnt argue with the results and i trained basically on nautalas equipment when i peaked i went on a everyother day split and the gains kept going each part of this cycle peaked in about 5 weeks a peice this was in 1984 i still train on what i call amodified high intensitity workout but i do it after a high volume cycle seems like the gains come better after the volume workout good training big bear | ||
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Amateur Bodybuilder
Posts: 164 |
No, I just checked. It only has three workouts per week. Monday- Pec, Delts, Triceps Glad to hear that you had good results ------------------ -HB- | ||
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Amateur Bodybuilder
Posts: 55 |
hit what printing is your hd1? because at the time i read everything i could get my hands on about this type of training jones,darden,mentzer,ect.even ordered mentzers courses out m+f and i trained the way they recconmended if i made mistake im sorry but i know itrained on 4day split and made gains |
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posted October 15, 2000 11:48 AM