RE: Working 1 body part per week!?
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RE: Working 1 body part per week!? - 4/15/2008 6:57:52 PM
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danmirage
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quote:
Some will disagree with the but your main priority with your training should be to inflict damage to the muscle with as little work as possible. this not only assures that you are able to keep a progressive load moving forward during your training, but it also greatly reduces the risk of injury, and falling into a state of over-reaching.
Well spoken.
quote:
On chest/tri day currently, I do 4 sets TOTAL for chest. (For strength or hypertrophy training, that is)
But on this new split routine I'll be doing chest on Monday and Thursday. (twice as often as I do now) So would it be more common to do 2 sets on each day for chest? (thereby still totalling 4 sets a week, as before) Or just maintain my 4 sets per session?
your current progression IS that you have changes the frequency.
Yes you could dial back to say 2 sets per body part the first time through. Then the next week (or so) go to 3 sets per bodypart, then follow other modes of simple progression to keep the progress toward the desired goal moving forward.
_____________________________
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http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to smoundzou)
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RE: Working 1 body part per week!? - 4/15/2008 7:41:06 PM
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Dolman
Posts: 37
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Thanks guys, I'm getting on the right track now.
So with multiple workouts a week the advantage is that you sort of spread that volume out over the week instead of all in one sitting.
Well as I said, I currently do ONLY 4 sets now per muscle, and that's once a week. (I've read that anything much over 4 sets starts to get counter-productive)
Dan, in your last post you said I could start out at 2 sets per body part, then work up to 3 ( and maybe even 4??) with a 2 day split. What I don't get is that pretty soon thats the same intensity as I'm CURRENTLY training at, but twice as often!
Sorry to get nitpicky about all this, I'm just trying to really get a grasp on it. You guys are saying that soreness isn't an indicator of recovery, so I'm a little worried I might overdo it.
(in reply to danmirage)
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RE: Working 1 body part per week!? - 4/16/2008 5:26:43 AM
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Dolman
Posts: 37
Joined: 7/5/2006
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quote:
ORIGINAL: danmirage
You will be increasing the FREQUENCY.
Not the INTENSITY.
You will be taking advantage of shorter training - recovery cycles.
Yes I understand- the part I didn't get was when you said
quote:
Then the next week (or so) go to 3 sets per bodypart
That's already close to as intense as I do NOW. And you didn't specify if one would stop at 3 sets per bodypart, or continue up to 4 evenutally?
Either way thanks for your help- I'll just start at 2 sets and work up to 3. I'm sure time will already to be a factor doing all this work in 45 min, so I may not even have time for 3 sets on everything anyway.
(in reply to danmirage)
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RE: Working 1 body part per week!? - 4/16/2008 6:47:39 AM
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TheSilverFox
Posts: 1332
Joined: 1/14/2008
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quote:
ORIGINAL: danmirage
You will be increasing the FREQUENCY.
Not the INTENSITY.
You will be taking advantage of shorter training - recovery cycles.
well said.
and it's true that everyone does NOT heal at the same rate. however.. i would venture to say that they need to get MORE sleep, and eat better, and get enough of the muscle food needed to restore the nutrients that are taken away when lifting.
i think 48 hours is more than enough time. if you're sore for 3 or 4 days AFTER you've been training consistently for 2 weeks.. then something is wrong.
The only people that need 72+ hours of recovery time are the ones that train for 4 to 6 hours A DAY! and i don't think any of us are doing that are we?
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to danmirage)
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RE: Working 1 body part per week!? - 4/16/2008 9:01:23 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
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I agree, to an extent, that nutrition and recovery (or excessive training) are likely the major agents of recovery limitation for most.
Just as a note, there are people who have slower recovery for many reasons.
If two people eat and rest optimally with ideal training, one may simply recover damage more slowly than the other.
We train our bodies to recover faster. There are neurotransmitters, hormones, precursors, etc that each of us synthesize at different rates.
quote:
That's already close to as intense as I do NOW. And you didn't specify if one would stop at 3 sets per bodypart, or continue up to 4 evenutally?
True, duration is a consideration! Note: Doing the same workout in LESS time is an increase in intensity.
Consider these as you progress: supersets, shorter rests, giant sets, etc...
Two sets, utilized for a period where you milk them for all they are worth by progressing through every imaginable intensity variation over time. Then, A progression to 3 sets is fine. The hormonal response at 3 sets is very good. You likely recover from it fully and so no need to compare your prior training to this. This is a progression. That is what counts.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to TheSilverFox)
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RE: Working 1 body part per week!? - 4/17/2008 3:24:09 PM
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Dolman
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Great, thanks!
(in reply to danmirage)
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RE: Working 1 body part per week!? - 4/19/2008 2:14:30 PM
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PurePower405
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Joined: 7/1/2007
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This is a great subject!
(in reply to Dolman)
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RE: Working 1 body part per week!? - 4/23/2008 4:31:10 AM
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Dolman
Posts: 37
Joined: 7/5/2006
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Ok so I didn't do the AB split but rather opted for whole body 3x a week.
I already did my first w/o on Monday, and loved it! I'm sticking to 2 sets per bodypart for now, and hoping to see some nice gains.
(in reply to PurePower405)
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