bodyparts twice a week or once?

bombdigity510 · 08-06-2006, 01:18 AM

holy crap...wut does ur split look like...is that u in the avatar?

Andydude00 · 08-06-2006, 10:37 AM

Overtraining is a reality. Have you ever hit a body part for so long, and then the next day that muscle has actually decreased in size? Well that is evidence enough for me. Also looking at fat, and bodyfat percentages shows that it is probably true. At the same time someone like StraightFlexed could take 2-3x a week for certain body parts. The best rule to follow in training is not to bash it unless you try it.

Captain America · 08-06-2006, 10:47 AM

Quote:

Originally Posted by bombdigity510

holy crap...wut does ur split look like...is that u in the avatar?

Yeah that's me, I train Chest/Shoulders Mon,Wed,Fri. I train Legs Tues,Thurs,Sat. Evening on Tues, and Saterday I train Back. My girl took the pic and did a great job I might ad.

ryanmalone43 · 08-06-2006, 12:10 PM

Quote:

Originally Posted by Captain America

Yeah that's me, I train Chest/Shoulders Mon,Wed,Fri. I train Legs Tues,Thurs,Sat. Evening on Tues, and Saterday I train Back. My girl took the pic and did a great job I might ad.

damn, your huge!

Basso · 08-06-2006, 08:03 PM

Very interesting thread, I am trying to do everything 2x per week but am having a pretty hard time at it, especially legs. Are you guys doing low volume work, and are you doing heavy/light days? Being an old PLer I've been doing 1x per week for a lot of years and the past couple months have not gone well trying to adapt to 2x. Any suggestions on basic split/volume work?

**str8flexed** · 08-06-2006, 11:03 PM

I go high volume & high frequency & have never had a problem, but i am younger than you as well. you might try doing one day low volume with heavy weights & the other day higher volume with lighter weights for more reps

-Layne

chrisSwoll · 08-07-2006, 01:06 AM

Quote:

Originally Posted by str8flexed

how are you judging your recovery? soreness? because that is a terrible indicator of recovery

what would be a good indicator of recovery then? i've been working out about 10 yrs....eating right and hitting the weights hard about the last 4 yrs. when i have a good leg workout, i'm still sore for days. it's already the end of the 3rd day after my last leg workout, and it bugs me to even walk, let alone squat or anything. i know everyone reacts different, but would it be smart to train legs again in a day or so?

i've even wondered if i'm going too hard b/c i do everything else right to aid in recovery.......stretching; simple carb, whey, glut, bcaa shake right after; well-balanced meal in an hour; 7-8 hrs sleep

Basso · 08-07-2006, 01:42 AM

Quote:

Originally Posted by str8flexed

I go high volume & high frequency & have never had a problem, but i am younger than you as well. you might try doing one day low volume with heavy weights & the other day higher volume with lighter weights for more reps

-Layne

Thanks, I just finished going through some of your logs and gave me some ideas. I'm going to do Upper/Lower split with heavy/Light rotation as you suggested.
I've done the same basic split for so many years, my body is rejecting change but I know that it will help if I can find the right tweak.

Captain America · 08-07-2006, 01:58 AM

Quote:

Originally Posted by betito

everybody can train 3 times a week every bodypart, the clue is finding the volume that alowes you to avoid overtraining

I do 3-4 sets, between 8 to15 reps. It' have always worked for me without the feeling of over training.

david4zero8 · 08-07-2006, 02:21 AM

Quote:

Originally Posted by Basso

Thanks, I just finished going through some of your logs and gave me some ideas. I'm going to do Upper/Lower split with heavy/Light rotation as you suggested.
I've done the same basic split for so many years, my body is rejecting change but I know that it will help if I can find the right tweak.

Basso, i would love to see the type of split you come up with. I was thinking about training body parts 2x per week as well but everything i came up with myself would have waaay too much volume per workout.

Basso · 08-07-2006, 05:02 AM

Quote:

Originally Posted by david4zero8

Basso, i would love to see the type of split you come up with. I was thinking about training body parts 2x per week as well but everything i came up with myself would have waaay too much volume per workout.

Well here's what I ended up with. I'll either do 2on 1off or 4on 2off depending on how I'm feeling, schedules etc. I like to have a very flexible w/o so if I miss a day it just gets moved up. So it could look like 1on 1off 3on, etc, etc.
The only real conflict I saw was doing bis the day before back, so I made that a light bis day or I won't do them that day. Every other heavy back day will be a DL day, light legs will probably be speed squats with bands, and some machine work. I think this will work! If you want to follow, my w/o log is on AM, I started this schedule today.

W/O #1
Heavy chest
Light Shoulders
light tris
heavy bis

W/O #2
Heavy Legs
Light Back
Gut

W/O #3
Light chest
heavy shoulders
heavy tris
light bis

W/O #4
Heavy Back
light legs
Gut

david4zero8 · 08-07-2006, 12:10 PM

Quote:

Originally Posted by Basso

Well here's what I ended up with. I'll either do 2on 1off or 4on 2off depending on how I'm feeling, schedules etc. I like to have a very flexible w/o so if I miss a day it just gets moved up. So it could look like 1on 1off 3on, etc, etc.
The only real conflict I saw was doing bis the day before back, so I made that a light bis day or I won't do them that day. Every other heavy back day will be a DL day, light legs will probably be speed squats with bands, and some machine work. I think this will work! If you want to follow, my w/o log is on AM, I started this schedule today.

W/O #1
Heavy chest
Light Shoulders
light tris
heavy bis

W/O #2
Heavy Legs
Light Back
Gut

W/O #3
Light chest
heavy shoulders
heavy tris
light bis

W/O #4
Heavy Back
light legs
Gut

I'll check it out over at am. How much exercises are you doing per body part?

**str8flexed** · 08-07-2006, 08:38 PM

Quote:

Originally Posted by chrisSwoll

what would be a good indicator of recovery then? i've been working out about 10 yrs....eating right and hitting the weights hard about the last 4 yrs. when i have a good leg workout, i'm still sore for days. it's already the end of the 3rd day after my last leg workout, and it bugs me to even walk, let alone squat or anything. i know everyone reacts different, but would it be smart to train legs again in a day or so?

i've even wondered if i'm going too hard b/c i do everything else right to aid in recovery.......stretching; simple carb, whey, glut, bcaa shake right after; well-balanced meal in an hour; 7-8 hrs sleep

there really isn't a good indicator of recovery