3 DAY SPLIT OR A BODYPART A DAY?

[view]

I'm sorry, but I just don't agree. Maybe it works for some, but I've seen GREAT results from what I'm doing. I've only been lifting for 7 years, and I really didn't start squatting until about 1.5 years ago, but I'm STILL increasing at a GREAT rate.

3x a week may be good for endurance training, but I doubt it works any good for anything other than that. You NEVER read any top BBers with routines like that. 2x a week is the most you'll see.

frequency has nothing to do with endurance. nill, notta nothing.

ever hear of TUT? (aka time under tension). that is what determines endurance or not.

 

[artrius]

It's not necessary that you agree. Everyone is free to their own opinions on what they feel is best and if you are making the progress you like, by all means continue until it doesn't work for you anymore.

That said, the best in the world at making people bigger, stronger, faster, and more explosive design programs as I've layed out. We are talking Div1, Pro, and Olympic level coaches for power, strength, and speed all around the world - this is fact, not opinion. Granted for skill specific sports 3x weekly squatting or 4x in the case of the Smolov is generally offseason but many Olympic Lifters perform 3 dedicated squat sessions per week in addition to many sessions of full body pulling, a good portion of which involves recovery from the full squat position. Olympic Lifting is about as far from an endurance activity as one can get and well past the BBing spectrum.

As for looking to top BBers for training protocol, that's just a massive mistake. As a rule, these guys know nothing more about training than many of the random people on this board. If asked to explain "dual factor theory" most of them wouldn't have a clue and this is training 101 (keep in mind, I'm not asking them to agree with dual factor theory - even though it is absolutely dominant and for the most part universally accepted at elite levels - I'm only asking if they know what it is). Ask them to name a good training book or any serious researcher in the field - you'll get a blank stare. They have good genetics, a solid grasp of diet, can perform some basic exercises, and have a lot of discipline in getting themselves into contest condition but for the most part their results from training are totally driven by drugs and increased dosages. If you take enough drugs even a shitty training stimulus can still elicit gains providing you eat enough (think farmers juicing cattle - they gain a lot of muscle without touching a weight). The overwhelming majority of the programs they use are no better than what one finds in a basic commercial gym. Better to look at what works for natural athletes or athletes who are drug tested and can't rely exclusively on drugs for gains. Take the programs that are effective there and then use them in a heavy steroid environment - provides better gains at the same dosage or equal gains at less dosage.

There's a lot of information I've linked in the thread below. Read the 'Dual Factor Theory' links. Read the 'Why Haven't Most BBers Heard...." links if you want a longer more detailed version of the above. Read the link to Glenn Pendlay's interview and whatever else might interest you including the Good Sources of Knowledge and Books link. It's good information and you'll learn a lot about how real training is done outside of voodoo BBing bullshit. It will at least expand your knowledge and you might put on muscle a lot faster too so there's really nothing to lose. Everyone on this board who has run the 5x5 program and squatted 3x per week has been very happy thusfar. Several have gained around 20lbs in 9 weeks all natural and had their lifts go through the roof. All defying conventional BBing and accepting the way the rest of the world trains. Like I said, you have nothing to lose in looking and seeing how people who are world renowned for getting results train their athletes. http://www.elitefitness.com/forum/showthread.php?t=375215

I base a lot of my techniques on what Charles Poliquin advocates. In case you don't know, he is a world reknowned strength coach and trainer, who trains olypic athletes and other such high profile clientele.

I do agree that whatever works for you works for you, but I know from personal experience that when I used to hit everything 2x per week, I did not see much growth. I'll look at that thread though, give me a little bit to read and study it.

 

[artrius]

frequency has nothing to do with endurance. nill, notta nothing.

ever hear of TUT? (aka time under tension). that is what determines endurance or not.

I'm referring to the fact that you aren't doing a super heavy weight if you're lifting 3x a week on some things. Meaning lighter weights, more reps, and more time under the bar.

 

[Madcow2]

Dude - with all due respect, you've been training for 7 years and only squatting for 1.5. This shouldn't exactly instill faith in you that you are well versed in training. You can not train with a "super heavy weight" all the time and for anyone but a beginner holding intensity constant and high is just a sure fire way to limit yourself and wear down your CNS. Poliquin who I guess we are relying on now rather than ProBBers does not hold this factor constant so I fail to see why you cling to it.

The obvious question is, does not Charles Poliquin use periodized programs that regulate volume and intensity (ProBBers do not but I guess we'll just focus on CP for now)? The answer is without doubt, yes. Take a look at his German Volume Training article and how it is periodized and handles volume. I'd bet my left leg that Charles would not have nearly the issue with the training methods I've described that you seem to. Most of his stuff is seriously dumbed down to be digested and used by the common gym rat - do not think for one second he doesn't have a clear understanding and commonly use some of the basic principles I've touched on.

Regardless - I have the feeling that you believe you know just about everything given your own extensive experience and progress so there's little point in continuing this. Personally, I'm always excited to learn new stuff and I never really feel that I know even 1/2 of anything (the more you learn the more you realize that you don't know). But that's just me.


EDIT - the above was kind of an uncalled for dick statement on my part and when I wrote it I didn't read your response carefully enough to get the last sentence that you were going to explore it anyway. My mistake - sorry about that. I didn't really intend the tone to come off like it does. Welcome to text forums.

 

[musc]

Okay so you can squat 525 lbs, now try doing it for 20 reps going parallel without knee wraps.

My goal is 20 reps at 150 % of bodyweight , 207 x1.5= 310.5 lbs

There is a book called super squats and also Heavy Duty.

Enjoy

 

[Peterlumberjack]

arguing with a 4 year old post is funny