The Official Gym & Fitness Thread

Monday-Legs
Tuesday-Chest
Wed- Back
Thursday-shoulders
Friday- bis-tris.

Random abs and cardio mixed in throughout the week. I used to do a Mon/Thurs- chest/shoulder/tri. Tues/Friday Legs, back,Bi split.

Seen good results doing both training techniques, although i've for sure gotten stronger doing the once a day. Probably because it's bulking season as well.

 

This looks a lot like what I do, with an occasional day off..6 days is hard to hit sometimes. Recently switched it up to Chest/Bis, Back/tris though. Has anyone tried Creade?

 

I typically do
Chest/Tris (Heavy chest, 3-5 reps)
Back/Bis (Heavy back, 3-5 reps)
Shoulder/Legs (Heavy legs, 3-5 reps)
Chest/Tris (Lighter, 12-15 reps)
Back/Bis (Lighter, 12-15 reps)
Rest
Rest
Shoulders/Legs (Lighter, 12-15 reps)

But right now, on the 12 week program I'm on, it's just hitting everything once a week. I'll be back to my normal routine in about 4 weeks.

 

I easily get Mon-Fri because my work place has an excellent fitness facility so its extremely convenient for me to workout. My weekends vary depending on the time of year. Winter I generally head to the gym. Summer I go biking/hiking/running outside.

 

Even with doing shit numbers, is that still the case?

 

I would think so. Anytime you hit a muscle group, you need to give your body time to repair the torn muscle fibers; this is when muscles grow: when you workout, you're taring muscle fibers. After a workout, it takes anywhere up to 72 hours for the fibers to heal; when they heal, they heal stronger, to prevent further muscle tears (this is muscle growth); this is also why you have to constantly increase weight. If you stagnate at the same weight, your muscle fibers repair themselves the same way every time. If you bench 135 for 3 months straight, your muscles repair themselves the same way every time. When you finally go up to 155, your muscles are like, "okay, to deal with this extra stress, we've got to repair ourselves stronger."

Simply put, if you do 3 sets of 10 at 135 forever, you'll never gain strength or size. You've got to increase weight. On the same point, if you don't give your muscles the time to make the repairs, no muscle growth will occur

http://www.builtlean.com/2013/09/17/muscles-grow/

 

theres no such thing as "over training"...only under eating, under sleeping and under recovering....hows that for a mind boggle

from what iv seen and from experience lol the number one issue with over training for most people including me isn't going to be "muscle fatigue" its over training there CNS or overloading there lymphatic system to the point there hormones go whack.

 

So, you're saying as long as I eat right, I can do full-body workouts 7 days a week?

 

if you eat right, sleep right, and recover enough yep...might need steroids to recover enough, 10 hours of sleep, and a diet full of nutrients specifically for your body....then sure as hell you can lol

 

Key word: steroids. Without steroids, I don't think you can eat or sleep enough to make your muscles recover in less than 24 hrs. Even with steroids, I think it'd be counter-productive, though. I think giving the muscle more time to rest would leave more room for muscle growth, opposed to rushing it. Sure, you can do chest 7 days a week, but I think there'd be more muscle growth if you spaced it out more. More rest = more growth...opposed to interrupting the rebuilding process by tearing the muscles again.......if that makes any sense.

the closest analogy I can think of is with charging your phone. Sure, every time it drops below 95%, you can put it on the charger, but it's better for your phone to let it get down below 10% before you fully charge it

 

Well I'm goin to the doctor to see wheny next leg day is... About to leave for the dr now

 

All depends on the persons body, some people adapt quicker and some slower. I get what ur saying cuz i know how it works. The point of my comment was if u are able to sleep enough, eat enough and rest enough there realy is no "over training" your just not doing enough of thoes other things, mainly the under recovering part. Excuse my spelling...hard to type in the tanning bed

 

If I were a professional bodybuilder, I could just sleep all day and just wake up to eat, train, and take a few shots in the butt and go back to bed...

 

Sure. My main goal is to stay in the hypertrophy range, which for me is 6-15 reps. If you're benching 135 and you can do 30 reps, you definitely need to add weight. Just put enough weight on to where you can only do between 6-15 reps. When you get to a weight where you can do more than 15 reps, it's time to go up in weight.

This is why, when I'm doing any exercise, I rarely use the same weight for different sets. For example, if I'm doing flat bench, say I start out with 250 lbs and can only do 6, I'm going to lower the weight for set number 2 because at 250 lbs, I'm not going to be able to do 6 or more, so I'll go down to 230ish lbs.

Conversely, if I do set number 1 at 175 lbs and I can do 20, I usually don't even count that set and add weight so that my next set will fall between 6-15 reps.

 

Right now I'm doing 55..4 sets of 10.

 

If you were really pushing yourself, you wouldn't be able to do 4 sets of 10 @ the same weight. If you do the same number of reps on your last set as you did on your first, you could have done more on your 1st set. Try doing 15 on set one or upping the weight. If you look my workouts, you'll see that if I use the same weight, the set will look something like:

135x20, 135x15, 135x10

or

250x6, 185x12, 135x15

Always make sure the last one you do is the ABSOLUTE LAST ONE YOU CAN LITERALLY DO!

I always train until failure no matter what. This doesn't mean doing a set of 50 dumbbell curls with a 10 lbs weight; it means to use enough weight to where you land in between the hypertrophy range (6-15 reps) while still doing as many as you possibly can

If I'm doing dumbbell curls, say I start with 50's and do 6. If I could have done one more, I do it! But if I only get 6, I know that there's no way I'm going to be able to do 6 again with a 50 lb dumbbell, so I go down to a 45 lb dumbbell

 

Very good..I'll give a try to upping the reps on #1 and see how it goes.

In comparison, I was doing 25 pound hammer curls and was struggling after 5-6. I could tell I wasn't keeping my back still. I backed down to 20 pounds and was able to do them correctly.

 

There ya go...the most important aspects of lifting to me are 1. aim for hypertrothy and 2. always train until failure

















and of course, never skip leg day