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Trainings frequency

A

Achilles

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Could someone refresh my mind. Why is more frequent training like fullbody or upperbody lowerbody better than split training?
 
El Freako

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Because you train the muscles more frequently than you would with a 1 muscle a day split, allowing a greater load to be placed on the muscles.
 
PrinceVegeta

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^^ u would also focus on compound movemens which in return train a lot of stabalizing muscles and the core much better
 
Bulkboy

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i was wondering, is there any direct scientific evidence backing frequency based programs over split training?
 
Clint

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because your hitting the muscles more frequently (training them more often)

Its (IMO) leaps and bounds better than the conventional bodybuilding split of one body part a week.
 
PrinceVegeta

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i would normally do the once a week split with little results....but now i do a variation of the 5x5 program and i love it!

Much better then split training!
 
youngmusclejock

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H.I.T. is all I have to say.

Split:

Chest & Bi's

Back & Triceps

Legs & Shoulders

A day between each of them, then the weekend off.

Dorian Yates anyone?
 
youngmusclejock

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Quote:
Originally Posted by Dorian Yates, 6X Mr Olympia

If you hit a nail bang on the head the first time and drive it straight into the wood,
whats the point of hitting the nail again?
You'll only damage the wood and destroy your own initial efforts.
 
Arcane1129

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Quote:
Originally Posted by Dorian Yates, 6X Mr Olympia

If you hit a nail bang on the head the first time and drive it straight into the wood,
whats the point of hitting the nail again?
You'll only damage the wood and destroy your own initial efforts.

Nothing scientific about that.

Frequency is good because you work your muscles again as soon as your muscles have recovered from the time before (typically 36-48 hours I believe). Training a body part once a week means there is a lot of down time where little to no hypertrophy is happening.

Frequency generally goes right along with full body or upper/lower esque routines, which allow for greater hormone release due to the entire body being worked versus just, say for example, the arms (small muscle groups).
 
youngmusclejock

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So you believe that the more you hit a muscle the more it will grow? Because it's only lifting that matters? Not recovery period or food, or other factors!

As for nothing is happening on off days, I strongly disagree.


When you work your chest you have other muscles that are involved (i.e. Shoulders, triceps) Same goes with all muscles. So your actually hitting each muscle at least twice a week or more. Once directly and two more times indirectly!
 
Bulkboy

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Nothing scientific about that.

Frequency is good because you work your muscles again as soon as your muscles have recovered from the time before (typically 36-48 hours I believe). Training a body part once a week means there is a lot of down time where little to no hypertrophy is happening.

Frequency generally goes right along with full body or upper/lower esque routines, which allow for greater hormone release due to the entire body being worked versus just, say for example, the arms (small muscle groups).

but do u have any direct evidence that frequency works better, or is this just ur assumption? as musclejock said alot of other factors come into play. also i think it varies alot, for some maybe frequency is the way to go, but i have had, and alot of others have had much success by utilizing split training. when i started training i was 63 kg skin and bone, im no 91 with not too much more bf than i had then, all natural training. i have never used a frequency based approach except one time, and i found it didnt work for me and i changed back.

after a brutal back workout for instance, my back is sore for 3-4 days afterwards, to me it makes sense to let it recuperate entirely. small musclegroups seem to recover faster though...
 
Clint

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to counter Bulkboys post, from a personal stand point I've already recovered fast, so depending on the persons ability to recover that also plays a factor.


Gymnasts train day after day, eat quite a healthy diet, and look at their physiques.

Rowers are another examples (the guys that paddle the long boats in the Olympics) they're out there rowing every single day just about, ever seen the back of one of these guys?

I know Tim can throw out some more examples of athletes who train the same bodypart nearly every day and look remarkable.

I'll search for some evidence to back this (or oppose) a bit later.
 
Arcane1129

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So you believe that the more you hit a muscle the more it will grow? Because it's only lifting that matters? Not recovery period or food, or other factors!

I don't recall ever saying that :uhoh2:

As for nothing is happening on off days, I strongly disagree.

When you work your chest you have other muscles that are involved (i.e. Shoulders, triceps) Same goes with all muscles. So your actually hitting each muscle at least twice a week or more. Once directly and two more times indirectly!

Then that supports frequency, no?


bulkboy said:
but do u have any direct evidence that frequency works better, or is this just ur assumption? as musclejock said alot of other factors come into play. also i think it varies alot, for some maybe frequency is the way to go, but i have had, and alot of others have had much success by utilizing split training. when i started training i was 63 kg skin and bone, im no 91 with not too much more bf than i had then, all natural training. i have never used a frequency based approach except one time, and i found it didnt work for me and i changed back.

after a brutal back workout for instance, my back is sore for 3-4 days afterwards, to me it makes sense to let it recuperate entirely. small musclegroups seem to recover faster though...

Tim, Ironslave, and a few others have posted the research before supporting frequency.

And as far as I'm aware, soreness does not indicate muscle growth or recovery.
 
Ironslave

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Problem is there are too many variables to do a strict study. You need to control genetics, one's progression, nutrition, rest, and so forth. In truth, in my opinion, what matters is progressive overload. If you can work up to doing say 315 for a set of 12 on the bench press, you'll have a massive chest. Progressive overload is by far #1.
 
T

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Quote:
Originally Posted by Dorian Yates, 6X Mr Olympia

If you hit a nail bang on the head the first time and drive it straight into the wood,
whats the point of hitting the nail again?
You'll only damage the wood and destroy your own initial efforts.

ROFL :49:

EPIC lack of reason. My son - you have been charmed by pseudo bodybuilding philosophy. Sounds like something Shawn Ray or the Barbarian Brothers could have come up with :wutyousay: Hitting a nail... lulz.

Science: Muscles recover from stimulus within 48-72 hours.
Reason: Why wait 7 days to train again when you're ready in 3?
 
T

Tunen

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Problem is there are too many variables to do a strict study. You need to control genetics, one's progression, nutrition, rest, and so forth. In truth, in my opinion, what matters is progressive overload. If you can work up to doing say 315 for a set of 12 on the bench press, you'll have a massive chest. Progressive overload is by far #1.

agreed. Frequency makes sense as well logically though...
 
Big_Guns_Lance

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ROFL :49:

EPIC lack of reason. My son - you have been charmed by pseudo bodybuilding philosophy. Sounds like something Shawn Ray or the Barbarian Brothers could have come up with :wutyousay: Hitting a nail... lulz.

Science: Muscles recover from stimulus within 48-72 hours.
Reason: Why wait 7 days to train again when you're ready in 3?

its just a annology thats all geez...

It's not set in stone that muscles recover from stimulus within 48-72 hours, its different for different types of people (genetics) and other factors for example diet. I trained my legs on Tuesday and theres no way in the world that I could train them again on friday, that would just make me overtrained. My legs need at least 6-7 days recovery and thats the same for my back. for smaller muscle groups its different though.
 
PrinceVegeta

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It all depends on your own recovery speed and nutrition and supps( legal or illegal) etc etc...i feel that my small muscle groups recover in 3 days...but when i hir bakc or legs ahrd i cant train them for another 5 days at least...but its all about ur own physical actvities.

I think u should try each training style at least for 6-8 weeks to see what u like best and what feels best!

But i do agree with IS...progressive overload..is the key...it is impossible to increase your bench from 60kg to 140kg and not experience muscle growth!
 
Clint

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I honestly don't know how you guys are sore for so many days. I could go do 20 sets of just chest (but I wont, thats just dumb, I only do about 10 sets total per session) and the next day I'll barely have any sort of tenderness. This being sore for 4,5, 7 days, what in the world. My legs barely ever get tender the day after as well. I'm a bit confused.
 
Arcane1129

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I honestly don't know how you guys are sore for so many days. I could go do 20 sets of just chest (but I wont, thats just dumb, I only do about 10 sets total per session) and the next day I'll barely have any sort of tenderness. This being sore for 4,5, 7 days, what in the world. My legs barely ever get tender the day after as well. I'm a bit confused.

Same. :wutyousay:

Plus once again, soreness =/= recovery or growth.


And you guys do realize that if you do something like full body 3x a week, you're not going to be doing 20 sets for chest or whatever....right?
 

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