how frequent do you guys train? I was using Jim Wendler's 5/3/1 program for a bit but not seeing great results. I'm switching over to a new split because I am now more interested in bodybuilding, the one my older brother created, it goes something like
Chest/Tris
Back/Bis
Shoulder/Tris
Legs/Bis
He lifts every day, cycling this routine. The whole workout is like 3-4 exercises for the big muscle group and 2 exercises for the small one, 3 sets each. So its about 16-18 sets total. The trick he told me, is to pick one main exercise for the bigger muscle group and go fairly heavy (3 sets 5-7 reps) at the beginning of the workout. Then, all subsequent exercises, use much higher rep ranges (8-20) with really good form. This makes sense to me, I think higher rep ranges with good form are better for hypertrophy anyway. And by only lifting heavy on that one exercise I guess he doesn't burn out his CNS, which is why he can lift every day.
I think if you are training like that every day, you don't want to take too many sets to failure otherwise you wont have enough energy to keep training everyday. But I'm starting to think more and more that training frequency is much more important than just simply annihilating the muscle group whenever its "chest day". Because I can hit chest and be ready to train it again in 3-4 days. So why only do it once a week?
thoughts? by the way I'm 19 and a college fresman. 6 foot, 195 lbs, bench around 260, deadlift about 405. Probably like 15%-18% bodyfat
Chest/Tris
Back/Bis
Shoulder/Tris
Legs/Bis
He lifts every day, cycling this routine. The whole workout is like 3-4 exercises for the big muscle group and 2 exercises for the small one, 3 sets each. So its about 16-18 sets total. The trick he told me, is to pick one main exercise for the bigger muscle group and go fairly heavy (3 sets 5-7 reps) at the beginning of the workout. Then, all subsequent exercises, use much higher rep ranges (8-20) with really good form. This makes sense to me, I think higher rep ranges with good form are better for hypertrophy anyway. And by only lifting heavy on that one exercise I guess he doesn't burn out his CNS, which is why he can lift every day.
I think if you are training like that every day, you don't want to take too many sets to failure otherwise you wont have enough energy to keep training everyday. But I'm starting to think more and more that training frequency is much more important than just simply annihilating the muscle group whenever its "chest day". Because I can hit chest and be ready to train it again in 3-4 days. So why only do it once a week?
thoughts? by the way I'm 19 and a college fresman. 6 foot, 195 lbs, bench around 260, deadlift about 405. Probably like 15%-18% bodyfat
Comment