Heavy/Light Days?

[Lil-BIG-Man]

Hey Meso Bros,
I've been training one body part per day 1x a week. Usually, it's been Mon: Chest, Tues:Quads and Hams, Wed:Back, Thrs: Delts and Traps, Fri: Bi's and Tri's. But now i'm available to workout tues and thurs mornings. So, i'm thinking of doing some light weight training those mornings, like some light chest on one day and light delts, bi's, and tri's on the other. I've never done light and heavy days. I've always gone pretty heavy on my excerises. What are the benefits to doing light/heavy days? Why does it work better? Thanks guys!

[Grizzly]

I see a few problems with your current workout and your proposed plan. Doing back right the day after legs isn't the greatest idea. I assume you're deadlifting, and if you're not, you'd better start, so putting those the day after squats isn't the greatest idea. Also, I think you have your priorities mixed up. Squat twice a week, not train silly muscles like arms and delts.

[Hogg]

Originally Posted by Lil-BIG-Man

Hey Meso Bros,
I've been training one body part per day 1x a week. Usually, it's been Mon: Chest, Tues:Quads and Hams, Wed:Back, Thrs: Delts and Traps, Fri: Bi's and Tri's. But now i'm available to workout tues and thurs mornings. So, i'm thinking of doing some light weight training those mornings, like some light chest on one day and light delts, bi's, and tri's on the other. I've never done light and heavy days. I've always gone pretty heavy on my excerises. What are the benefits to doing light/heavy days? Why does it work better? Thanks guys!

There have been a number of good programs discussed in the past and I would advocate following a 2 factor program as defined on the board rather than trying to design your own or work in light days into your existing schedule.

Animalmass posted a program called DFHT a while back ago, JS discussed a 2X2 push-pull which is also good, and there is also the 3 on 1 off or a straight 2x 6 day split. Perhaps the best solution for you is to go with DFHT or a 2x2 push-pull so that you can get an understanding of the loading and then (if at all necessary), you can tailor it later to your own individual wants and recovery abilities. I personally will be going to the 2x2 routine very shortly as it will require less time in the gym and that is a plus right now considering that all the idiots and morons of the world congregate at Golds on weeknights.

[Grizzly]

Yeah, following JS's programs is a great way to have a quick workout. If I didn't spend 15 minutes stretching, 5 jumping rope and another 5-10 just fucking off, I would be out of the gym in 35 minutes.

[Lil-BIG-Man]

Okay, thanks for the info thus far but I just found out i'm not gonna be able to workout mornings...so i'm back to working out week nights. I'm not really looking for a quick workout and i've never really liked working a body part twice a week, if it means less volume. I just don't feel like if i work that particular body part hard enough, if i only do 8 sets. I'd rather workout a body part once a week and do 16 sets. So, what do you guys think of this program...
Mon: Delts & Traps
Tues: Bi's & Tri's
Wed: Back
Thurs: Quads & Hams
Fri: Chest
I do four excerises per body part with 4 sets each (except traps and hams).
Please critique.

[Grizzly]

Originally Posted by Lil-BIG-Man

I'm not really looking for a quick workout and i've never really liked working a body part twice a week, if it means less volume. I just don't feel like if i work that particular body part hard enough, if i only do 8 sets. I'd rather workout a body part once a week and do 16 sets.

Unfortunately, what you feel and what is scientifically sound are two different things. I think we have a sticky in the forum, but if we don't, go look up Dual Factor Hypertrophy Training on google. You'll begin to understand. I'd also advise reading the tribute to JS sticky.

BioAS gave you good advice also.

My personal advice, put at least 2 days between legs and back. I would and do open the week with legs. Hit those wheels when you're fresh. Quit trying to build a malformed, beach body.

[Lil-BIG-Man]

Thanks for the info guys. I've been doing some reading on some new routines...still haven't picked one though. I got one more question for you experts...i'm trying to lose bf%, so i'm not consuming a whole lot of calories...does this come in as a factor on which kind of routine i should choose? If so, what kind is best for losing bf%? Also, why are so many people at the gym under the impression that my previous workout is the way you suppose to workout (just out of curiousity)? Thanks again guys, i'm learning a lot on this BB.

[Lil-BIG-Man]

BioAS,
Oh, by "BB" I meant this bulltein board. So, with my calories pretty low, carbs low, fat moderate, and protein high which one of the workouts that you posted would work better for me right now...
Monday - Upper Body

Tuesday - Lower Body
Wed. - REST
Thurs. - Upper
Friday - Lower
Sat. - Rest
Sun. Repeat or rest

or

Monday - Chest and Abs
Tuesday - Back
Wed. - Rest
Thursday - Legs and Abs
Friday - Arms and shoulders
Sat. - Rest
Sun. - Rest or repeat

Really appreciate you helping me out BioAs...I'll be sure and buy that book!

[Grizzly]

I'll just throw this out for you, since you're obviously concerned with your arms.

I haven't done an arm specific exercise in 5 or 6 months and yet they've grown a fair amount. I've achieved these results using only the Oly lifts, squats, front squats, bench, inlcine, push press, military press, BB rows and chins. Those are the only exercises that I do. Oh wait, romanian deadlifts and power shrugs, too.

Just a thought.

[Lil-BIG-Man]

BioAS,
I was thinking of doing JS's 5x5 workout that Bob Smith posted but i think that might be a lil extreme considering i've only been working out a one body part per week. So, I'm gonna go ahead and try out your workout and see how i do. I'm a whopping 5'5, 185 lbs, and about 20-25% bf. I haven't checked my calorie intake but it's probably around 1850 calories, which consists of 200g protein, 50g carbs, 75g fat.

I also have a couple of questions though....
1. I noticed chest is only worked out once a week, is there a reason for this? Won't my chest suffer, since i will only be doing 4-6 sets of chest a week?
2. For any of the vertical pushs/pulls and the horizontal pushs/pulls do you change the excerise every week? Ex: Chest...one week flat bench, the other incline?
3. Unfortunately, i can't do cardio in the mornings. When should i work it in with my schedule?

I'm sure i'll have more questions for you later. THANKS!

[Grizzly]

How come you can't do cardio in the mornings? I can't think of a single good reason. Just so you know, I don't consider sleeping a good reason. Go to bed earlier and get up earlier. Problem solved.

[Ramstein II]

One way you can design your program would be to emphasize a muscle complex per session and de-emphasize the rest of the body for 3 full body workouts a week. For example:

A. (shoulder complex emphasis)
Bench Press (5x6)
Incline Bench Press (4x6)
Upright Rows (4x8)
French Press (3x8)
pull down (1x10)
squat (1x10)
abs and calves light

B. (Hip and Knee complex emphasis)
Squat (5x6)
Romanian Deadlift (2x6)
Bench Press (1x 10)
Row (1x10)
Calf raise (5x10)
Abs

C. (Scapula Pulling Complex)
Chins (5x6)
Row (4x6)
Shrug (3x10)
Curl exercise (3x8)
Dip (1x10)
Front Squat (1x10)
Calf Raise (2x10)
abs

[Freddy]

Double post....see post below.

[Freddy]

Anyone can do the 5x5. In fact, for some elite athletes, its probably too little.

If you read the 5x5, and the 8 week squat program (they are practically one and the same) JS explains how to start out in that kind of program if you are new to it. Basically...you just take it easy on the weight. If the most you can do is 5x5 with 200 on an exercise...week 1 do 180, week 2 do 190, week 3 do 200, week 4 do 210...then start doing 3x3 for a couple weeks.

I've given this program to guys who have never trained before, and they all gained weight, got stronger, and saw big increases in their verticle jumps. So...if you don't want to try it because it doesn't look fun, or because it looks too painful, thats one thing. But anyone, especially beginners, can handle it.

[Lil-BIG-Man]

I'd definitely would like to increase strength and size as much as possible, but i NEED to decrease my bf%. I'm shipping off to basic training in may and i'd like to go in as strong as possible with the lowest bf% as possible. I was thinking of doing a little cycle of clen, tren, winny to help me out....what do you guys think? I really like the workout and i'm anxious to try it out. I suppose i can go to bed earlier and wake up earlier to do cardio. Is there any other supplements i should be taking while on this routine. I got the protein, i'm gonna go buy some glutamine, I don't know about the ECA stuff if i do a cutting cycle, anything else? I really appreciate all the info!