Frequency vs specialization

[anthrax]

What about a 4 days a week routine

with 1 leg day and 3 upper body days
on those 3 days you'd do all upper body parts with only compound movements (flat/incl bench, BB rows, SLDL, Shoulder press, CG bench, etc)

- vs -

a more traditional routine
day 1 - chest/...
day 2 - back /...
day 3 - shoulder/....
day 4 : lower body

?

 

[anthrax]

^^^^^^^^^^^^^^^^^^^^
^^^^^^^BUMP^^^^^^^
^^^^^^^^^^^^^^^^^^^^​

 

[OXANDRIN]

LOL!

I'm trying 3 days on 3 days off (whole body workout) followed by 2 on then 2 off then 1 on 1 off.

I am basically training the same muscles 3 days in a row, 2, then 1.

people at the gym are asking me "didn't you do chest yesterday?"

before i tell them to go fuck themselves i say "yes! and i'm doing chest again tomorrow!.....Problem?"

 

[anthrax]

LOL!

I'm trying 3 days on 3 days off (whole body workout) followed by 2 on then 2 off then 1 on 1 off.

I am basically training the same muscles 3 days in a row, 2, then 1.

people at the gym are asking me "didn't you do chest yesterday?"

before i tell them to go fuck themselves i say "yes! and i'm doing chest again tomorrow!.....Problem?"

And what are the results so far ? (anyway it's an really original routine )

 

[OXANDRIN]

And what are the results so far ? (anyway it's an really original routine )

too soon to tell

 

[anthrax]

It's funny to see how we went from a 1 body part per WO a few years ago to whole body WO nowadays

 

[ghettostudmuffin]

I think you just gotta do what you like. Or split it up differently from time to time. I'm doing a pretty traditional 4 day split and I really like it, but I'll try an HST program in the future and other stuff. So long as my muscles keep gettin worked I'm willing to experiment when I feel the time is right.

 

[coxman]

One thing to remember..you dont grow when youre in the gym, you grow outside the gym with proper rest and nutrition. Intensity(100%) has been proven to trigger growth..why do anything else?

 

[anthrax]

Intensity(100%) has been proven to trigger growth..why do anything else?

Because you can't go high intensity all the time

and medium intensity/high volume also trigger growth

 

[Tagio]

sounds like you'd be neglecting your legs and erectors, i'd give them another lower intensity session in addition to your usual, cuz i think once a week isn't really optimal frequency for growing muscle or adding strength.

if 'back' day includes deads then just disregard that ^

 

[yomama]

LOL!

I'm trying 3 days on 3 days off (whole body workout) followed by 2 on then 2 off then 1 on 1 off.

I am basically training the same muscles 3 days in a row, 2, then 1.

people at the gym are asking me "didn't you do chest yesterday?"

before i tell them to go fuck themselves i say "yes! and i'm doing chest again tomorrow!.....Problem?"

Oh yeah, that's a good way to overtrain yourself. 3days in a row, unless you are doing 5sets per day you should be fine. But I've overtrained my biceps once, I didnt train them for 3 days in a row but they were involved in excersizes that used biceps. I'll never do that again.