ok, how 'bout this. twice/week training

  1. Advanced Member
    julius kelp's Avatar
    Stats
    6'4"  208 lbs.
    Join Date
    May 2003
    Posts
    762
    Rep Power
    521
    Level
    22
    Lv. Percent
    52.91%

    ok, how 'bout this. twice/week training


    i'm on cycle. doing something like max-ot. 4 days/week is enough. 5 days a week to full blown failure is devastating to me. however, i'd like to crank it up now beyond once a week for each muscle group. with 3 weeks left in a 6 week cycle, i'm thinking it would be good to do the big compound movements (deads,squats,presses) twice weekly if possible. try to see rep/load increases for the remainder. any thoughts?

  2. New Member
    Matt ALRI's Avatar
    Join Date
    Jun 2005
    Age
    35
    Posts
    39
    Rep Power
    133
    Level
    6
    Lv. Percent
    17.79%

    Training a bodypart twice per week has always been shown to be superior to once per week training of a muscle. The problem is with the influx of "Weider Principles" and other bodybuilding trash that's posted in the magazines, the masses have been stuck in the one-bodypart-per-week rut for years.

    No strength athletes train a bodypart once per week. Most olympic lifters, powerlifters, and strongman train their backs at least four times per week, and last time I checked, they weren't lacking in back width.

    The problem lies in your "full blown failure" which has also been shown to be inferior compared to "near failure." Studies show near failure (i.e. - meaning that maybe you fail at the last rep, or you leave one in the tank, but you don't beat the crap out of your muscles with forced reps, negatives, help from spotters, etc. until you can move the muscel at all) - anyway, near failure is shown to produce as much hypertrophy as total failure with one huge benefit - YOU CAN RECOVER EASIER FROM NEAR FAILRE. Which means that you can train twice as often which provides double the training stimulus which provides double the growth if done properly.

    So, my recommendation is: Do the same volume you've been doing, only cut it in half for each workout and train that muscle group twice per week.

    The easiest way to do this is to do an upper/lower split.

    Matt
  3. Registered User
    Zero Tolerance's Avatar
    Join Date
    Dec 2004
    Age
    42
    Posts
    1,328
    Rep Power
    788
    Level
    28
    Lv. Percent
    67.28%
    Achievements Posting Pro

    Matt. Would you mind giving a couple of examples of good routines that are not upper/lower split where one could train each bodypart twice in a week? My current split looks like this:

    Monday: Chest/Light Triceps
    Tuesday: Back/Light Biceps
    Wednesday: Legs
    Thursday: Shoulders/Traps
    Friday: Biceps/Triceps

    Any thoughts? Thanks!
    •   
       

  4. New Member
    Matt ALRI's Avatar
    Join Date
    Jun 2005
    Age
    35
    Posts
    39
    Rep Power
    133
    Level
    6
    Lv. Percent
    17.79%

    Sure - there are two valid ways to do it:

    1) Upper/ Lower

    or

    2) Push/ Pull

    I know that's probably not the answer you were looking for. I can tell by your question that you're still thinking like the reader of a muscle magazine. For example, take your split...you're working your upper body four days per week and your lower body one day per week. Do you see a problem with that? I do.

    An upper/ lower split or a push/ pull split will accomplish working each muscle group twice per week in a balanced way.

    Matt
  5. Registered User
    Zero Tolerance's Avatar
    Join Date
    Dec 2004
    Age
    42
    Posts
    1,328
    Rep Power
    788
    Level
    28
    Lv. Percent
    67.28%
    Achievements Posting Pro

    You're right, Matt. I AM stuck in that old way of thinking. Before finding this site, the magazines were my only knowledge.. I'm really greatful for places like this with knowledgeable people (like yourself) who can really tell me how it should be done...

    I'll probably go with a Push/Pull routine.. Is there a routine you could start me off with like this?
  6. Professional Member
    jminis's Avatar
    Join Date
    Mar 2003
    Posts
    4,023
    Rep Power
    2188
    Level
    43
    Lv. Percent
    46.64%
    Achievements Activity ProPosting Pro

    I like Matt's advice. I think a combination of both bodybuilding and powerlifting styles should be used. Constantly switching your routine (ie reps, sets, split) will prevent your body from adapting and constantly force it to change. Bottom line is maybe train one bp/week for a month then switch it up and hit each bp twice/week with lower volume. It's all about keeping things fresh bro.
  7. Registered User
    Iron Warrior's Avatar
    Stats
    6'0"  265 lbs.
    Join Date
    Feb 2003
    Posts
    5,328
    Rep Power
    13069
    Level
    51
    Lv. Percent
    28.59%
    Achievements Activity ProPosting ProPosting Authority

    Hitting muscles twice a week has also given better strength gains too. Just make sure you keep the volume reasonable.
  8. Board Supporter
    yankees3's Avatar
    Join Date
    Dec 2004
    Age
    40
    Posts
    205
    Rep Power
    222
    Level
    13
    Lv. Percent
    15.68%

    Quote Originally Posted by Zero Tolerance
    You're right, Matt. I AM stuck in that old way of thinking. Before finding this site, the magazines were my only knowledge.. I'm really greatful for places like this with knowledgeable people (like yourself) who can really tell me how it should be done...

    I'll probably go with a Push/Pull routine.. Is there a routine you could start me off with like this?
    Bump for Matt (or anyone else with a good Push/Pull routine)
  9. Senior Member
    exnihilo's Avatar
    Join Date
    Sep 2003
    Age
    35
    Posts
    1,577
    Rep Power
    924
    Level
    29
    Lv. Percent
    98.27%
    Achievements Activity ProPosting Pro

    upper/lower, westside style, is my baby. I can't' write you a routine, you should go to www.elitefts.com and read the articles in the t-mag and louie simmons sections, and read a lot of the articles by jim wendler as well. They will help you understand better how to put together a program tailored for you. Most important articles to read are the eight keys and the periodization bible part two.
  10. Advanced Member
    julius kelp's Avatar
    Stats
    6'4"  208 lbs.
    Join Date
    May 2003
    Posts
    762
    Rep Power
    521
    Level
    22
    Lv. Percent
    52.91%

    i am going to use a basic westside routine dave tate said he started his guys out with as a template. scope this out.

    http://www.elitefts.com/documents/9w...ng-program.htm
  11. Elite Member
    BigVrunga's Avatar
    Join Date
    Nov 2002
    Age
    38
    Posts
    5,063
    Rep Power
    2683
    Level
    49
    Lv. Percent
    26.66%
    Achievements Activity ProPosting ProPosting Authority

    I like Matt's advice. I think a combination of both bodybuilding and powerlifting styles should be used. Constantly switching your routine (ie reps, sets, split) will prevent your body from adapting and constantly force it to change. Bottom line is maybe train one bp/week for a month then switch it up and hit each bp twice/week with lower volume. It's all about keeping things fresh bro.
    I wholeheartedly second that advice. Switching up your routines and training style is essential for avoiding plateaus and continuous growth.

    For me at least, I cant stick with a powerlifting style routine year round...my joints and tendons just cant take it. But alternating between bodybuilding style-training and strength training routines every few months has led to nice gains in strength and mass, while preventing injury.

    BV
  12. Advanced Member
    julius kelp's Avatar
    Stats
    6'4"  208 lbs.
    Join Date
    May 2003
    Posts
    762
    Rep Power
    521
    Level
    22
    Lv. Percent
    52.91%

    probably do just that. just want to get my big three poundages up now. hey, exnihilo, would you mind looking at the elitefts link above? question: are there any moves i can substitute for rvs hyper & ghr? i have tried rigging these in the garage, but they are awkward & crappy to say the least. can i do deads or something in their place on squat me/de days? thanks dudes.
    Attached Images Attached Images   
  

  
 

Similar Forum Threads

  1. How Bout THIS Stack...
    By SeniorXJ in forum Supplements
    Replies: 16
    Last Post: 06-15-2011, 01:18 PM
  2. How bout this cycle do I really need l-dex ?
    By inkredibleg in forum Cycle Info
    Replies: 11
    Last Post: 02-08-2010, 10:02 PM
  3. How bout this Sh!t! (I mean piss!)
    By D_town in forum General Chat
    Replies: 10
    Last Post: 03-07-2005, 10:25 AM
  4. How bout this Short Cycle?
    By XxCrisisxX in forum Anabolics
    Replies: 10
    Last Post: 02-25-2005, 03:48 PM
  5. how bout this?
    By sage in forum Anabolics
    Replies: 8
    Last Post: 11-02-2002, 04:25 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in