Please Scroll Down to See Forums Below Repeatedly, i have read that more muscle needs more food and more rest. It is summer now, and i am not in school (I am only 17), which means i am getting AT LEAST 10 or 11 hours of sleep a night. With this much sleep, and since i am relatively new to training and dont have muscle much muscle=(, would i be able to train each body part (except legs) twice a week if i use high intensity, low volume workouts?
Training Volume
- Thread starter Ghandiman
- Start date
S
slobberknocker
Guest
I doubt it. Even with adequate rest, food, and supplements, I can't go over once a week (although some of the muscles in my posterior chain do actually get hit 2x).
louden_swain
New member
Try a one on one off routine. . it works well. . you can do:
Day 1 - upper
Day 2 - off
Day 3 - lower
Day 4 - off
Day 5 - upper
Day 6 - off
Day 7 - off
Day 8 - lower
Day 9 - off
and so on. . . .
This is pretty much what I follow and I am putting on the lbs.
Day 1 - upper
Day 2 - off
Day 3 - lower
Day 4 - off
Day 5 - upper
Day 6 - off
Day 7 - off
Day 8 - lower
Day 9 - off
and so on. . . .
This is pretty much what I follow and I am putting on the lbs.
louden_swain
New member
Here is what I follow. . all exercises are rotated each session:
Workout 1 - Biceps, Forearms, Calves, Quads, and Hams
1. Barbell Curls
2. Behind the Back Wrist Curls
3. Standing Barbell Toe Raises
4. Squats
5. Stiff Leg Deads or Good Mornings
6. Leg Press or Leg Ext.
Workout 2 - Chest, Delts, Triceps, and Back
1. Incline Press
2. Seated BB Press
3. French Press or Close Grip B. Press
4. Reverse Grip Pull-Down
5. Barbell Rows
1 set each using heavy weight
4-5 warmup sets for large muscles
2-4 warmup sets for small muscle groups
Workout 1 - Biceps, Forearms, Calves, Quads, and Hams
1. Barbell Curls
2. Behind the Back Wrist Curls
3. Standing Barbell Toe Raises
4. Squats
5. Stiff Leg Deads or Good Mornings
6. Leg Press or Leg Ext.
Workout 2 - Chest, Delts, Triceps, and Back
1. Incline Press
2. Seated BB Press
3. French Press or Close Grip B. Press
4. Reverse Grip Pull-Down
5. Barbell Rows
1 set each using heavy weight
4-5 warmup sets for large muscles
2-4 warmup sets for small muscle groups
it depends on you. Ronnie coleman works everything 2 times per week and only gets Sunday off.
If you want to train everything 2 times per week. Give it a go. You will know if your overtraining because 1. you wont be growing, 2. your motivation for the gym will be down there are a few other factors but the growing one is the one I think your wanting. So if you not growing cut back.
Your diet must be good though or you wont grow much anyway. i.e. if your diet is good then you know its gotta be your training.
If you want to train everything 2 times per week. Give it a go. You will know if your overtraining because 1. you wont be growing, 2. your motivation for the gym will be down there are a few other factors but the growing one is the one I think your wanting. So if you not growing cut back.
Your diet must be good though or you wont grow much anyway. i.e. if your diet is good then you know its gotta be your training.
the thing is though, i have been taining the "conventional" (1 body part a week) method for about 4 months now and have really seen the results i would like. I dont kno how long it takes to see results, maybe 4 months just isnt enough time? That could be part of the problem, i dont kno how long im supposed to wait before i see results or dont?
BeefyBull - my height is 6'1" and im weighing in at 165 lbs. Previously, my training splits was arms monday, legs tues, off wednesday, back thurs, chest friday. My diet consists of as much protein as i can possibly get, which means protein at every meal and protein snacks in between. finally, my goals r to get big, hopefully without gaining too much fat along with it. I have the problem that my arms and legs are very lean and all the weight that i gain goes str8 to my gut. Kinda sux....
You shoulda seen some improvements in 4 months. What kind of reps are you doing? are you going up in weights used ? How Many sets are you doing? ARE YOU EXPECTING TOO MUCH?
It`s 2 AM and I`m going to bed but answer these ???`s and someone will reply.
It`s 2 AM and I`m going to bed but answer these ???`s and someone will reply.
i definitely saw SOME improvement... im just not sure if it was the amount of improvement i should have been getting. How much is TOO MUCH to expect? i dont kno how much i SHOULD be growing in that amount of time, so i cant judge if im not growing enough. My weights did go up, however, which must be a good sign.
