Please Scroll Down to See Forums Below Here is some of my info as of right now, I'm on 500 mg of test, working out about 5 times a week on a 4 day split. 12-15 sets big body parts 7-9 smaller ones. I hit calves twice a week, but I am considering hitting my biceps twice a week also. I am trying to get a fitness model psyique. Those guys are still HUGE but they all have one thing in common. Huge chest and big biceps. Since my tricep totally overwhelms my biceps as of right now I want to eventually have killer bi's. Since I rarely feel sore, since I am on so much test, do you guys suggest that I up the volume and do biceps twice a week? Or just up the volume in my workouts?
Undertraining/ over training
- Thread starter tommboy
- Start date
i think it really depends on what else youre doing, if youre doing other lifts that are pretty bicep intensive (i.e. chins, bb rows) i think youre fine isolating them once a week...but i dont think you could overtrain your biceps by hitting them twice a week...i guess it comes down to how much involvement they have on your other days
I'm just going to throw out that overtraining is largely systemic rather than related to an individual muscle group. It's burning out the CNS over time that is the real issue rather than frequency. Also, the amount of work that one can tolerate over a short period (1-6 weeks) is much higher than what one can tolerate when viewing training as a consistent ongoing basis. This is why there is periodization because you can load the body up to a much higher degree and then allow it to recovery by decreasing the amount of work being done in the next period. In addition, the response to weight training stimulus is not always immediate where one works out, recoverys and grows, and then trains again. There is a very significant delayed training response in that you can perform a high volume block of work over 4 weeks, lower the volume over the next 2-3 weeks and you will see the gains in size and strength show up in a big way.tommboy said:
So periodization manipulates the fatigue factor and avoids burning out the CNS thus allowing much higher loads to be applied over a short period. The body is then allowed to rebound and recover from this accrued fatigue afterward. This is actually how most training is done around the world and is refered to as dual factor or fitness fatigue theory. If you are interested here are some links below:
Dual Factor Theory - Why this Works:
(The further one progresses the more critical it becomes to understand basic training concepts like this. If you aren't familiar with this, it is absolutely essential. This is how top athletes in sport are trained the world over and this includes adding LBM in addition to strength, speed, and power.)
JS182: http://forum.mesomorphosis.com/showpost.php?p=48&postcount=3
Matt Reynolds: http://www.readthecore.com/200501/reynolds-dual-factor-training.htm
Madcow (post #15 and on): http://www.elitefitness.com/forum/showthread.php?t=372686
hey bro would you recomend doing this in a 4 day split? Like I have been and just adding the extra biceps exercises? And did you mean 2 exercises 3-4 sets each? or on that extra day 3-4 sets only... and on reg day 7-9 ........ thanks bro, do you feel it has helped laggin parts signifcantly?
