Does Training Less = Better Gains?

[Godspeed]

I've been rummaging through this forum and I've found a few posts regarding training with a 3-day split. I've always trained with a 5-day split and just recently decided to give abs it's own day so now i'm on a 6-day split (12 sets per body part) with a morning run schedule of 2 days on/2 days off. I've never had anything to compare my gains to as i've never tried a 3-day split and i've always been told to do a 5-day split.

It's make sense to do a 3-day split as you get more rest/recuperation period and everyone knows that's when you grow. but i dont see how you can exhaust your muscles with a 3-day split unless you're spending two hours in the gym... right?

Can someone please educate my ignorant ass?

 

[view]

generally speaking I feel training 3x a week or every second day yeilds the best results.

The CNS just overtrains too easily otherwise.

 

[KIAN]

If you are just starting a training program then do one day on and one day off for the first month. Increase this to 3 days on and one day off for the second month and thereafter. Use increasing weights and decreasing reps over five sets. Twelve sets per bodypart is excessive and will bring on fatigue, making it difficult to complete other exercises and your overall workout program. It may also restrict or hinder correct development. If you are on a bulking cycle, cardio should be restricted to two days or just for warming up your muscles before working out. If you are cutting, then increase your cardio to 4 days (minimum) and at a high intensity level.

Regardless of what routine you plan to follow, your diet will play a key to your overall success. Provided you are not overtraining and your form is correct, any lack of progress in your development will be down to your diet.

____________________

KP -- Fitness Basics

 

[combat_action]

If you are increasing frequency, decrease the volume. For me, I like 1 on,1 off; 2 on, 1 off. That's because I used to do chest/back in one day so I need the next day to recover. I lift heavy so I only do maybe around 6 sets per muscle group using the 3 day split.

 

[swaptrex]

i don't want to jack your thread, but is there any parts of the body that can be worked twice a week, such as chest, shoulders, etc..

 

[combat_action]

i don't want to jack your thread, but is there any parts of the body that can be worked twice a week, such as chest, shoulders, etc..

Well that's the whole purpose of a three day split.

 

[EnderJE]

Try it. Maybe its time to change your program.

 

[Madcow2]

There are very few absolutes. Programs are comprised of volume, intensity (%1RM), and frequency. None of these variables can be considered in isolation nor outside the specifics of an individual or his goal for the period. Many programs (I should say the better ones) actively manage these variables to result in periods of heavy and lighter workload where stimulus is accrued and then the body is allowed to adapt.

These are of varying length but will give you a good grounding in basic theory, layout and application:
www.higher-faster-sports.com/PlannedOvertraining.html
http://www.qwa.org/articles/tmethod.asp
http://forum.mesomorphosis.com/showpost.php?p=48&postcount=3

 

[musclemuscle]

better to undertrain than to overtrain

 

[Godspeed]

There are very few absolutes. Programs are comprised of volume, intensity (%1RM), and frequency. None of these variables can be considered in isolation nor outside the specifics of an individual or his goal for the period. Many programs (I should say the better ones) actively manage these variables to result in periods of heavy and lighter workload where stimulus is accrued and then the body is allowed to adapt.

These are of varying length but will give you a good grounding in basic theory, layout and application:
www.higher-faster-sports.com/PlannedOvertraining.html
http://www.qwa.org/articles/tmethod.asp
http://forum.mesomorphosis.com/showpost.php?p=48&postcount=3

Thanks for the links and I may give it a try ENDERJE. Anyone have an sample programs?

 

[Madcow2]

Bill Starr 5x5: http://www.elitefitness.com/forum/showpost.php?p=4764723&postcount=381
It's been fairly successful for a long time. A lot of people have used it here. I don't know of anyone who has been disappointed and it's nice for dispelling many of the bullshit BBing myths that get floated around.

Main Thread:
http://www.elitefitness.com/forum/showthread.php?t=375215

 

[WalkingBeast]

For me. NO. Its an individual thing, but low volume high intensity hardly scratches a muscle fiber on me when Im in shape. I train high volume high intensity as many have seen in my journal. Ive adapted to it over the years just training all out from the beginning. Moving furniture all day and then lifting weights for hours didnt hurt either. I dont concentrate on how I feel, but push through it and keep training. Its bad when you ignore injury pain though. Then things can get worse. But muscle soreness isnt anything I cant train through. I allow atleast 2 days for recovery a week now though. And I split things up so that I get sufficient recovery. Heres the routine I started with, which is now heavily modified, but its the foundation of my training:

http://boards.elitefitness.com/forum/showthread.php?t=308120

It may be alot of work for the unitiated, but you will adjust over time. Id reccomend it to anyone looking for size. Youll have to experiment with the rep ranges ultimately though to see what works best for you.

 

[thelion2005]

Sent you a PM

 

[Allon]

I think when you train less you grow more but your muscles are less cut. When you train more you grow less but you get fitter and stronger so you end up with smaller but stronger and more cut muscles.

 

[Tweakle]

train with as much volume as you can handle to stimulate growth while remaining progressive. If you're not progressing, then all the volume in the world won't do dick (probably)

minimal volume & frequency gets me very strong but leaves me looking flat and small

 

[super_rice]

also consider your ability to increase your work capacity over time?

it's not a matter of always training lots of always training a little, but it's a combination of both. like madcow always says volume and intensity need to be constantly monitored. can't be a coincidence that all good PLers and oly lifters can train with retarded volumes, intensities, and frequencies - all the while avoiding overtraining.

 

[blut wump]

I read this article the other day which discusses the changes in training requirements and capacity as one progresses from beginner to elite:
The Path of Champions - Understanding alterations in frequency and volume
http://www.higher-faster-sports.com/pathofchampions.html

It's one of a slew of articles from this page:
http://www.higher-faster-sports.com/articles.html

 

[White Sox]

Try maybe a Mon/Wed/Fri heavy split and then on the days in between try knocking out the cardio you're doing and focus on some active recovery, just staying somewhat active. Try a 3 day split from above.