[GMCtrk]

I am getting back to the basics here.

Chest - flat/incline Db/BB, dips, DB flyes
Legs - atf squats, leg press, leg extensions, hacks
back - weighted pullups, BB rows, and deadlifts


I am only going to do doing these basic exercises and I want to hit each major bodypart 2x per week. How can I organize it so that I don't overtrain?

[Nothin' but a peanut!!]

you wanting to do all these exercises twice per week?
i was thinking if 6 days
mon - do your flat and incline presses only
tues - squats and presses
wed - deadlifts only maybe put in some straight arm cable extensions just to give ur lats a bit of a pump
then rest of the week do the other exercises so
thurs - dips and flyes
friday - hacks and extensions
and then on saturday - do your barbell rows and chins

what do you think about that? have a go man see how it works out

[serbmarko]

why do you wanna train every bodypart 2x week?? i feel that there is no way in the world you muscles will recover in enough time..

[Rocky]

^^^ Was thinking the same thing - especially with such big multi joint exercises as those. I'd try upping the intensity a bit first and seeing if that works. Could overtrain pretty quickly doing those exercises twice a week imo.

[GMCtrk]

before my last major bulking cycle I was doing 2x per week and saw good gains, then went down to 1x per week still saw good gains. I want to get back to the 2x per week again. The way I thought I could make this work is by keeping the volume low. I only plan on doing 3 exercises per major body part with 3 or 4 sets each. So about 10-12 sets per workout. I've also read in Lyle MCDonald's book that muscle recovery stops within 24-48 hours???

[superpump101]

when u hit all muscle groups twice a week with heavy weights it takes a serious toll on ur joints...ull see what i mean......if u do it anyways then take some glucosamine/chondroitin supplementation... it helps

[BigBen]

Originally Posted by serbmarko

why do you wanna train every bodypart 2x week?? i feel that there is no way in the world you muscles will recover in enough time..

I feel like your right even if you went heavy one day and light for the 2nd workout that week. That heavy stuff is gonna take a week to heal if you do choose to do this only go for a month or so and go back to once a week and let your body heal. <--------Thats hilarious

[BigBen]

Originally Posted by GMCtrk

before my last major bulking cycle I was doing 2x per week and saw good gains, then went down to 1x per week still saw good gains. I want to get back to the 2x per week again. The way I thought I could make this work is by keeping the volume low. I only plan on doing 3 exercises per major body part with 3 or 4 sets each. So about 10-12 sets per workout. I've also read in Lyle MCDonald's book that muscle recovery stops within 24-48 hours???

I dont know about that muscle recovery stuff bc sometimes im sore from a leg workout for 5 days and on the sixth day im better so i must be healing for more than 48 hours doesnt seem right to me.

NO NO DONT BELIEVE THE 48 HOUR THING NO! :assspank:

[beach body boy]

about this recovery thing i 've a question in da beggining i used to feel pain in da muscle for 3 days when i increase weight ,i know its normal , but after my weights began to increase for example i puch 110 kilos in bench and 45 kilos in dumbels i just feel da pain only for 24 hrs. maximum!!!!!!!!! is that normal ????