muscles 2x a week

[Distortion]

If i go heavy one day and light a few days after.. what should my sets/reps look like? For large muscle groups (ie. Chest/Glutes/Quads)

 

[Distortion]

Something like this for my spit.. Feedback
---------------------------------------------
Monday: Legs (Heavy)

Tuesday: Chest/ Triceps (Heavy)

Wednesday: Sholders/ Neck/ Biceps (Heavy)

Thursday: OFF

Friday: Legs (Light)

Saturday: Chest/ Tricpes (Light)

Sunday: Sholders/ Neck/ Biceps (Light)
---------------------------------------------
Monday: Legs/ Biceps (heavy)

Tuesday: Chest/ Triceps (heavy)

Wednesday: Sholders/ Neck

Thursday: OFF

Friday: Legs/ Bicep (light)

Saturday: Chest/ Triceps (light)

Sunday: OFF
---------------------------------------------

 

[bigmag]

Something like this for my spit.. Feedback
---------------------------------------------
Monday: Legs (Heavy)

Tuesday: Chest/ Triceps (Heavy)

Wednesday: Sholders/ Neck/ Biceps (Heavy)

Thursday: OFF

Friday: Legs (Light)

Saturday: Chest/ Tricpes (Light)

Sunday: Sholders/ Neck/ Biceps (Light)
---------------------------------------------
Monday: Legs/ Biceps (heavy)

Tuesday: Chest/ Triceps (heavy)

Wednesday: Sholders/ Neck

Thursday: OFF

Friday: Legs/ Bicep (light)

Saturday: Chest/ Triceps (light)

Sunday: OFF
---------------------------------------------

bro...why are you working your bi's with out even one day of rest. I know that you're doing light weight on Sunday but it should be more then a warm up and that should give you a good workout. On light days your reps should be in the range of 10-15. and your sets should be the same number.

 

[Distortion]

bro...why are you working your bi's with out even one day of rest. I know that you're doing light weight on Sunday but it should be more then a warm up and that should give you a good workout. On light days your reps should be in the range of 10-15. and your sets should be the same number.

oh i just made it unclear thoes are supposed to be 2 different splits....

 

[Benzi]

If i go heavy one day and light a few days after.. what should my sets/reps look like? For large muscle groups (ie. Chest/Glutes/Quads)

light heaby medium blah blah blah
Periodization is keey - lift heavy for mass
moderate when dropping your calories
light when cutting

oh yea -- your giving your muscles shit time to recover, only work them 1X per week

 

[Blood&Iron]

I'll give my opinion since it's a bit different. I don't really like the the light/heavy classification as I feel it's a bit undefined. By light do you mean you don't take the sets to failure or that you're simply using higher rep ranges with a lighter weight. While I don't think failure is the be all and end all, I think all work sets should at least approach failure. I do think it's good to occasionally change TUL's but I do this on the same day, since I think training a muscle twice a week is usually too much--though with a very abbreviated routine this may work. So for instance, I'll do some exercises with a very short TUL and some with longer TUL, usually employing different cadences to achieve this rather than upping the reps.

Periodization is keey - lift heavy for mass
moderate when dropping your calories
light when cutting

I've got to disagree on this one. From my experience the best way to keep muscle while dieting is to continue do whatever you did to get the muscle in the first place.

 

[Benzi]

Blood & Iron -- Do you mean to tell me that when you cut your calories you can lift the same poundage?

 

[MonStar1023]

I only work calves & forearms 2x a week, everything else I hit once.

 

[Blood&Iron]

Blood & Iron -- Do you mean to tell me that when you cut your calories you can lift the same poundage?

Pretty much. The surest sign that you're losing muscle is that your poundages start plummeting. Usually, I can keep my poundages fairly constant, although I've really got to bust my ass. But there's always a bit of a drop.

 

[Sniperwolf]

I agree with this too. When I cut down from 220 to 190 I tried to do the same weights as I've always used. When you cut down like that you are going to lose muscle no matter what so there is no need to make things worse by using lighter weights. I think that by using the heavy weights you can hold on to more muscle mass when cutting.

 

[Benzi]

I agree with this too. When I cut down from 220 to 190 I tried to do the same weights as I've always used. When you cut down like that you are going to lose muscle no matter what so there is no need to make things worse by using lighter weights. I think that by using the heavy weights you can hold on to more muscle mass when cutting.

It's not a matter of choosing lighter weights, it's a matter of not being able to lift the heavier weights

 

[Sniperwolf]

That is true, but I didn't purposely choose to lift lighter weights, which is what you suggested. When my muscle mass decreased I was forced to lift lighter weights at that point only. I thought you were saying that when you go on a cutting cycle you should immediately start using lighter weights than normal. Sorry if I misunderstood.