2 days on 1 day off

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  1. Oh right, I'm still abut confused lmao sorry I'm Irish man lol il keep reading what you guys are saying and try to understand it, so 4 days a week is fine, my training under a hour ? Thanks guys


  2. Quote Originally Posted by Troyboi View Post
    Oh right, I'm still abut confused lmao sorry I'm Irish man lol il keep reading what you guys are saying and try to understand it, so 4 days a week is fine, my training under a hour ? Thanks guys
    how often you train and how long you train should also be leveled with how intensely you train. those variables are related: volume, intensity, and frequency. to individualize a program you can include work capacity and recovery ability. so we cannot say at all if that is enough or not as we do not know the intensity or volume, only the frequency.

    as for the comment early about pros recovering quicker with roids, yes of course. but their work capacity is also much higher. in other words you can do 2-5 sets of an exercise at 50-70% and stimulate an adaptation. pros may need 10-20 sets at 70-100% to stimulate the muscle. how much longer do you think it will take them to recover? a lot longer then you. sure they shorten that up with roids, but they still have a much higher work capacity then you. so the comparison is apples to oranges. sure they are both fruits. but they are still vastly different.

    i love the fact you are asking questions and trying to learn. the best way for you to learn is to understand well built programs and why they work. one way is to learn proven programs. learn the similarities between them. learn the differences between them. mostly you will see the similarities between them. also doing the programs helps too. and not just for a few weeks or a month or 2. but months even years. this is why its so critical to read and discuss. you cannot do all the programs and why reinvent the wheel. learn from what others have spent decades doing already.
    you can call me "ozzie" for short.
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  3. Quote Originally Posted by asooneyeonig View Post

    how often you train and how long you train should also be leveled with how intensely you train. those variables are related: volume, intensity, and frequency. to individualize a program you can include work capacity and recovery ability. so we cannot say at all if that is enough or not as we do not know the intensity or volume, only the frequency.

    as for the comment early about pros recovering quicker with roids, yes of course. but their work capacity is also much higher. in other words you can do 2-5 sets of an exercise at 50-70% and stimulate an adaptation. pros may need 10-20 sets at 70-100% to stimulate the muscle. how much longer do you think it will take them to recover? a lot longer then you. sure they shorten that up with roids, but they still have a much higher work capacity then you. so the comparison is apples to oranges. sure they are both fruits. but they are still vastly different.

    i love the fact you are asking questions and trying to learn. the best way for you to learn is to understand well built programs and why they work. one way is to learn proven programs. learn the similarities between them. learn the differences between them. mostly you will see the similarities between them. also doing the programs helps too. and not just for a few weeks or a month or 2. but months even years. this is why its so critical to read and discuss. you cannot do all the programs and why reinvent the wheel. learn from what others have spent decades doing already.
    Your a smart, well informed dude! Lol il keep reading and I kinda get what your saying I just finished a upper back and bi's with some cardio ima stick to it as its my dream and life thanks man

  4. Quote Originally Posted by asooneyeonig View Post

    how often you train and how long you train should also be leveled with how intensely you train. those variables are related: volume, intensity, and frequency. to individualize a program you can include work capacity and recovery ability. so we cannot say at all if that is enough or not as we do not know the intensity or volume, only the frequency.

    as for the comment early about pros recovering quicker with roids, yes of course. but their work capacity is also much higher. in other words you can do 2-5 sets of an exercise at 50-70% and stimulate an adaptation. pros may need 10-20 sets at 70-100% to stimulate the muscle. how much longer do you think it will take them to recover? a lot longer then you. sure they shorten that up with roids, but they still have a much higher work capacity then you. so the comparison is apples to oranges. sure they are both fruits. but they are still vastly different.

    i love the fact you are asking questions and trying to learn. the best way for you to learn is to understand well built programs and why they work. one way is to learn proven programs. learn the similarities between them. learn the differences between them. mostly you will see the similarities between them. also doing the programs helps too. and not just for a few weeks or a month or 2. but months even years. this is why its so critical to read and discuss. you cannot do all the programs and why reinvent the wheel. learn from what others have spent decades doing already.
    Hey pro I checked it out in that fitness app and I'm 41/34/25. P/F/C IS THat cool? I'm just shy off 2100 cals Adam thanks?

  5. i would say its ok. but then i am fan of low or no carb for weight loss. i would even save all my carbs on workout days for right after the workout.
    you can call me "ozzie" for short.
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  6. Quote Originally Posted by asooneyeonig View Post
    i would say its ok. but then i am fan of low or no carb for weight loss. i would even save all my carbs on workout days for right after the workout.
    Wow well it seems to be working I'm down a pound so .... Last thing bro sorry, are cheat meals fine? Once a week? Or should I keep it at once every 2 weeks, thanks

  7. Quote Originally Posted by Troyboi View Post
    Wow well it seems to be working I'm down a pound so .... Last thing bro sorry, are cheat meals fine? Once a week? Or should I keep it at once every 2 weeks, thanks
    here is my view on cheat meals, if it breaks your diet then your diet sucked in the first place. dont look at each meal as make it or break it. look at several days to a week at a time. keep in mind i have been a fan of calories cycling of some sort for nearly a decade. long before i heard of intermittent fasting and carb backloading. i think they are great and will usually point people to one if not both of them. they explain things in more detail than i ever could.

    as for being down a pound, that can be good and bad. i can take a dump and be down a few lbs. and i commonly will fluctuate up to 5lbs in a weeks time frame. also, it take 4 weeks to see a difference in yourself, 8 weeks for friends, and 12 weeks for the rest of the world. its a marathon, not a sprint. keep it up whatever you do.
    you can call me "ozzie" for short.

  8. Quote Originally Posted by Troyboi View Post
    Hey pro I checked it out in that fitness app and I'm 41/34/25. P/F/C IS THat cool? I'm just shy off 2100 cals Adam thanks?
    if you really want to learn about metabolism find this book by gary taube:
    http://amzn.to/YrIzI0
    you can call me "ozzie" for short.
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