Originally Posted by tim290280
Interesting theory about continuous stimulation, but is it the best way to increase muscle mass and strength?
you are being kind of rude if u look at it, im not even putting this program down as an ignorant person or anything, i just want to learn more about this subject, and i find i learn things best while discussing it with others rather than reading long papers on my own, i was merely hoping others with experience or greater knowledge would like to "discuss" the topic with me so i could learn more about the how's and why's, i already understand that this type of program works better, but experience, discussion, etc obviously gives a person a better understanding of things, basically, a few days ago i just learned about this type of training by the exposure of rocky's article post and i became very interested in it, surely u dont expect me to be completely satisfied with the knowledge presented in that article? i just want to know more
Depends.Originally Posted by danimalmax22
Overtraining soesn't happen, unless you suck
First of all, if you're used to to once a week split training, first do twice a week training.
ub/lb for example.
Start that with relative low wolume and work it up.
After that, do fullbody every other day, but start with low volume again, Work your way up. The body can pretty much handle whatever you throw at it, if you give it the change to recover. And that doesn't mean recover between every workout.
Train 3 weeks, then in week 4 do half the volume of week 3.
For example (very basic and short discription)
Week 1 x sets
Week 2 x+ 5 sets
Week 3 x + 10 sets
Week 4 (x+10)/2 sets
Week 5 x + 10 sets
Week 6 x + 12 sets
Week 7 x + 14 sets
Week 8 (x+ 14)/2 sets
week 9 and on x + 15 sets
No the numbers are totally random, I'm not saying add 14 sets in 8 weeks or something, just to give you an idea how to work the volume up. What you also can see, don't add the volume endlessly. It's steay from week 9 on.
After keeping it steady for 3 weeks and a deload week after that, go for a higher frequency for example.
How this makes sense to you. It just shows that weight and reps aren't the only variables.
i was reading in my personal trainer manual and there it says for bodybuilding clients they should use 3-6 sets,rest 30-90 second rest and train each bodypart 2 a week and in some study´s shown that training each bodypart 3x a week is benefical.i was like wtf is it based on natural bodybuilding or something like that?? becouse i feel that if i train once a week everybodypart i get bigger on that than 2x a week
So does an Upper/lower split like this look fine
day 1 Upper
day 2 Lower
day 3 Cardio/off
day 4 upper
day 6 Cardio/off
day 7 off
I really like this way of training more than my previous split. My older split didnt have as much frequency in it. Ive also noticed some of my problems have cleared up from doing this split. My rotary cuff no longer aches and my back is coming up too.