Only way to know is to try as many as you can, see what works. A lot of guys stick with the same old thing even when it doesn't work just because it's the way they've always done it.
MESO-Rx
Anabolic Steroids
Training frequency
- Thread starter jaydee
- Start date
Only way to know is to try as many as you can, see what works. A lot of guys stick with the same old thing even when it doesn't work just because it's the way they've always done it.
Nat2Syn
Member
Exactly, the biggest problem too is people don't stick to it long enough.
For sure, the ones that expect to be Arnold by summer quickly realize they don't have what it takes for the long haul. For the beginner I'd say another pitfall would be that anything works at first, so they falsely believe the pitiful routine they made up or got from a gym bro is solid. So they just keep on with it.
Push-Pull 3 day split. Training every body part twice a week, with a modified progressive overload philosophy.. I do 45 min of cardio before every workout.
Day 1: Chest, Tri's, Shoulders
Day 2: Back, Bi's
Day 3: Legs
REST
I add my DL's to my Day 1 so that they're far enough away from my squats on Leg days.
Im training with enough weight to do 3x5 with every Movement. constantly trying to up reps each session... when I reach 10 reps with a weight, I add weight until i can do 5 reps, rinse and repeat.
This is by far the best results I've seen for myself. I'm not into HIT training, personally, since I'm prone to injury.
Day 1: Chest, Tri's, Shoulders
Day 2: Back, Bi's
Day 3: Legs
REST
I add my DL's to my Day 1 so that they're far enough away from my squats on Leg days.
Im training with enough weight to do 3x5 with every Movement. constantly trying to up reps each session... when I reach 10 reps with a weight, I add weight until i can do 5 reps, rinse and repeat.
This is by far the best results I've seen for myself. I'm not into HIT training, personally, since I'm prone to injury.
iamINVICTUS
New Member
Why not put the rest day in the middle?
I really like your training layout brother. Very strategic and well thought out. What does a typical session look like in regards to volume, be it you're training back/biceps 2x per week and chest/triceps 3x?
Thanks man. It took me awhile before I found what worked the best for me. I don't feel I get results quickly enough by training muscles once per week so most muscles are trained twice except legs and shoulders. Legs are once because they are a big muscle group and I mix a lot of heavy and light high rep movements in that make me struggle immensely with stairs afterwards. Shoulders are once because I get enough indirect attention to them through the week when I train other muscle groups - I do traps with back sometimes earlier in the week also because I want them bigger.
I enjoy high volume. My sessions last typically around 2 hours on average. I perform 5 sets usually depending on my "feel". I do 5-6 lifts per session and sometimes an additional "finisher" lift. For major muscles like chest/back/legs - I operate in the 6-10 rep range. I'll go down to 4 reps at times. Always seeking overload and continuing overload with drop sets on different lifts. I do burnout type movements as well especially for chest, bi's, and tri's. After I'm done with chest work I like going to a chest press machine and starting the heaviest weight I can get ten or twelve solid reps from, then wait about 30 -45 seconds and go again with 10 or so pounds less. I continue this down the stack until I'm struggling with light weight. With tri's and biceps I do something similar until failure usually pressdowns and incline curls. I come to or come close to failure every set and when I usually want to see myself not get that last rep so I know it wasn't my mind that quit before my muscle did. I hope this answers your question brother.
Thanks for the response brother. Keep killin it.
Yeah it would be way too much. Shoulders, at least for me, are a muscle group that need there own dedicated day. Consider last night - chest and tri's - I started the session at 6 pm and I finished @ 8. By the time I get home cook, eat, shower etc the night is gone. No way I could add shoulders in and make them count.
iamINVICTUS
New Member
I do basically the exact same training style as eman. Biggest difference is I put my rest day in the middle, not at the end.
If there was just one extra day in the week I could make my split perfect. I'm going to change it to a different split in the summertime because I want to try out a powerlifting and strongman program combo I've been playing with.
I've noticed a better amount of strength/hypertrophy gains going as much as I can. This split has worked very well to me, but I do notice some the overtraining symptoms. Usually, I just get too ancy when I don't train though lol.
I am contemplating about switching to a 4 day on one off now. This will provide better recovery. Day 1 - Chest and triceps Day 2 - Legs, calves, abs Day 3 - Back Day 4 Shoulders and biceps day 5 - Rest, cardio, stretching
tenpoundsleft
Member
About legs.
Now that I've gotten into squatting seriously, my legs (especially the upper part of the legs in the groin area) are unusually sore, for much longer than any other body part.
When should I hit them again, after a set number of days (3?) or wait until they feel back to normal, which might take a full week?
Now that I've gotten into squatting seriously, my legs (especially the upper part of the legs in the groin area) are unusually sore, for much longer than any other body part.
When should I hit them again, after a set number of days (3?) or wait until they feel back to normal, which might take a full week?
Do them 2-3x/week for awhile and you won't get as sore like that. I currently squat 4x/week and rarely have any soreness whatsoever. Just something you have to do for awhile to get accustomed to.
weighted chinup
Member
Continue squatting at your regular frequency.
Soreness isn't really a good indicator of much really, I don't get sore anymore and if you keep squatting at the frequency you are pretty soon soreness will become a very uncommon occurrence. This is fine because soreness isn't a good indicator of how effective a workout is. It is not a reliable indicator of recovery either!
If you are regressing in performance however then that is another story that would require a different approach. A deload would be the solution to that problem, however depending on where you are at your development, this might not be optimal and progress might still be able to be made at a lower workload that wouldn't require deloading. This is another subject entirely but worth mentioning. Intermediate/Advanced stage lifters will need to incorporate fatigue as a variable to make optimal progress (although loading/deloading phases isn't the only way to handle this).
Unrelated to your post but still related to soreness:
Soreness can be induced easily, especially if you exaggerate the eccentric portion of a movement. This isn't really that useful though. The soviets experimented with this in the 70's except they called it 'yielding'. They reported increased soreness but there were no real advantages to improving concentric and isometric strength and you would adapt pretty quickly to the increased fiber damage of the heavy eccentric and the advantages outside of psychologically preparing yourself for heavier loads in competition (oly lifting) would fade after a few weeks I think. Could be off on a few points here but that's close enough. There are advantages in other sports and activities though.
I attached a couple pages on yielding (it discusses a couple theories on how soreness is brought upon from training stimulus which is worth reading) from Science and Practice of Strength Training (Zatsiorsky) below if anyone is interested in reading on this since the idea of eccentric loading seems to come up on BB'ing discussions quite a bit.
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It's what's known as the leg day paradox. Too sore to squat more than once a week, but the reason for getting so sore is only squatting once a week. Something along those lines anyway.
As usual awesome post, @weighted chinup
I've known about being sore not being a good indication of progress for awhile, but I have to admit I'm still a little pleased on those rare occasions I wake up with a little soreness. It really takes something special to do it these days.
As usual awesome post, @weighted chinup
I've known about being sore not being a good indication of progress for awhile, but I have to admit I'm still a little pleased on those rare occasions I wake up with a little soreness. It really takes something special to do it these days.
I have read soreness is typically indicative of putting the muscle through something it is not accustomed to. Much like the Squat paradox, which is an awesome name for that BTW, you have to do squats more often to get used to them and you're sore in the first place because you aren't used to them - yet.
I know it is said that soreness does not necessarily equal progress but when I train the muscle in a way it wasn't accustomed to and feel sore the next day it feels like progress to me.
I know it is said that soreness does not necessarily equal progress but when I train the muscle in a way it wasn't accustomed to and feel sore the next day it feels like progress to me.
Yeah, that's kind of how I look at it. Not a good indicator of progress, but that I hit something that was neglected for awhile in the right way, maybe?
An example is last year I started doing this supposed shoulder health movement, you would sit backwards on an incline and raise dumbbells up like in a shrug and then bring them forward like a high front raise and hold and then repeat. I was only using 5's or 8's and my traps and upper back area were insanely sore for a couple days. I assume that whatever I was hitting was something my regular training neglected.
Another example on Saturday I did 4x5 with 460 and 460x10 beltless deadlift and I can still feel a little glute soreness today. I get that with heavy, high rep deads and I assume the high reps force my glutes to get involved more.
With all that said you could go do something stupid and get insanely sore, too. You could do 1000 Kipping pull ups in one day and have some incredible DOMS most likely.
