Bench, Clean, Squat 2 times a week

[Keep Left]

Hello,

I was wondering if i am training these too hard to get a really good growth in the muscles.

I work out my Bench, Clean and Squat two times a week for 3 sets of 8 reps(with plyometric exercises paired with them). Is this good to do? Or would i find more benefit not doing as much?

I train Tuesday, Wednesday, Friday and Saturday(when im not a lazy bastard)

I am doing all my stuff for different periods thats why i am at that rep range. In 2 weeks i will go to 4x6 for my lifts

Cheers for the help

Keep Left

 

[Assertive Guy]

A coulpe of questions

Are you a beginner? If you are this should work out fine. Its important to know most experienced lifters and bb's will only train any body part about once per week to allow muscle recovery time. You probably dont need this as a beginer because the muscle fibres are much more responsive.

However HST and some other training systems actually recommend you train more often and push through any soreness so that you grow. (Which is what your already doing with a higher workout frequency). One thing I would advise is that you have some sort of way of telling when this system isnt working for you anymore.

I say this because most systems only work for a short period of time and then your muscles need a change. For example, you could continuously add 1kg to your bench, squat etc until you can only manage 5 reps, and then begin a completly new workout method such as HST, DC or 5*5... all of which can be found here:

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=289306

 

[Keep Left]

I'm not really a begginer. I took like a year off and now getting back into it. I dont really get sore after working out, appart from after a break from it.

I'm not actually a body builder, Its for football. I just think im not sure if the 3x8 is working, i prefer 5,3,1,1,1,3,5 pyramids! With them i can see that im getting stronger cause i lift more for my max. But i just have to be patient till i get to that stage of my training.

 

[coolcolj]

if you unload every 3 weeks for at least a week then all is well

 

[Keep Left]

unload?

The weights i am doing are pretty crappy. I have lifted a lot more before when i was training properly. Will that make a difference?

Bench - 80kg 175lbs
Clean - 60kg 132lbs
Squat - 110kg 242 lbs

 

[coolcolj]

if its heavy for you, then it's heavy, it's all relative

anyway unload means , cut the volume in half, and maybe frequency as well to allow for CNS recovery

 

[TNBulldog]

Workout twice a week

I have found that it is beneficial for me to train these type of lifts twice a week, however I don't hit it exactly the same. I.E., pulls on monday with squats, different pulls on Thusday with front squats, and strongman training on saturday. I've mad great gains training this way recently, culminating with 515*7 in a suited back squat Monday followed by 210*2 on snatches, barely missing a third.

 

[Keep Left]

yeah but these weights arnt really good for me.

I was going to take a little break after 4 weeks to then change my workout to 4x6.