How Many Days Per Week Do you Train?

[killerdice]

I hit one body part a week even while on. Time constrants only allow this, but I do grow and make good gains.. I have tried many types of training methods, HIT, DoggCrapp... But good old volume training works best for me and has for years... What works for you guys?

[musclebobbuffpants]

Currently, I'm goin in 4days/wk I'm hitting every body part 1X/wk. I think after the 1st of the yr, I'll go back on HST. Then maybe AM's DFHT, then go back to volume training.

musclebobbuffpants

[diesldud]

I have been doing a workout I got from (I think) a Hogg thread on the old Meso. Its a 3 on 1 off w/ light and heavy days. I like hitting every body part twice a week and as far as the "light" goes its more of a change of exercise rather than a lesser weights. The only body part that I stick with the same exercise is my legs. I do squats only. First cycle is heavy squats and second cycle is less weight with as many reps I can do. Its a killer.

[Grizzly]

You'll want to avoid going to failure diesldud. Otherwise, you most probably won't see as good of gains and you can easily overtrain on a 2X/wk program like that.

[diesldud]

Thanks Grizzly. I have been thinking about this. I have just been feeling so good for the past couple months that I have just been going shit house. Good luck on your Bob Smith diet. Man thats a bunch of weight that you want to drop. If i get sick or not eat anough and lose a couple I always feel so small. Im only 5'-7" 215 lbs 15% im not even kinda close to your size so mabie it wont mess with you.

[Grizzly]

Nah, I still don't like it, but I like being fat less. This should be a piece of cake, though. All I need is my ephies and my caffeine, which has been the biggest hassel of my BB life. I can get illegal steroids easier than I've been able to get some fucking ephedrine.

[Big"D"]

Originally Posted by Grizzly

Nah, I still don't like it, but I like being fat less. This should be a piece of cake, though. All I need is my ephies and my caffeine, which has been the biggest hassel of my BB life. I can get illegal steroids easier than I've been able to get some fucking ephedrine.

DUDE CALL FLEXSTAR NUTRITION PRODUCTS 972-501-0626 IN TEXAS WILL SHIP YOU ALL THE LIPO BURN YOU COULD WANT.THIS IS THE REAL STUFF JITTERS,SWEATING AND ALL.

[Chip Bronson]

[quote=diesldud]I have been doing a workout I got from (I think) a Hogg thread on the old Meso. Its a 3 on 1 off w/ light and heavy days. I like hitting every body part twice a week and as far as the "light" goes its more of a change of exercise rather than a lesser weights. The only body part that I stick with the same exercise is my legs. I do squats only. First cycle is heavy squats and second cycle is less weight with as many reps I can do. Its a killer.[/QUOTE


a 3-way-split is a great way to go and 3 on - 1 off works great... for a little while. and like grizz said, you can easily overtrain if you train consistently to failure. i don't know about you about, but i like the feeling of training to failure and train that way as much as i can. to facilitate this end here's what i do.

i train 3 on - 1 off for 4-5 of these cycles. then i'll switch to training eod, still on the same 3-way-split - the whole body gets worked once over a 6-day period. i'll do this for a couple of cycles - this gives your muscles extra time to recover and you can still train balls-to-the-wall. then i'll go back to 3 on - 1 off for a several cycles, etc. you can train heavy for months, if you're careful, on end.

[diesldud]

Thanks Chip. Thats a great idea. I hate leaving the gym feeling like I could have done more or worked a little harder. So I realy try to bust ass. Im gonna give your plan a run. Thanks

[mrlight]

I cycle it, 5 days a week for 10 weeks, take a week off then do 4 days a week for 10, take a week off.

[BigLibby]

Originally Posted by BioAS

No offense but this question is in my opinion dumb...why? Simple we are all different some people recover quicker than others...some people have more stress in their life slowing down recovery times. The important thing is to experiment and find out what works for you. For me I can not train more than 2 days on without a day of rest. Even if its different muscle groups. Remember your central nervous system has to recover as well as your muscles. Also anyone that tells you need to train as much as humanly possible is a moron. If they achieve results with this they have one of two things...genetics or a good drug supplier.

good points... like you were reading my mind

[Hogg]

i can only offer one bit of advice in this thread and that is to bear in mind that periodization is critical in higher frequency training. In addition, we must bear in mind that fatigue must be managed with such training.

The 1x per week guys can probably train a body part for 3 hours to failure and still make it back to the gym the following week. Using such high intensity with a 2x or 3x per week program will fatigue you very quickly. Fatigue is literally like a checkbook with a constant rate of replenishment which is, as someone eluded to earlier, affected by many factors such as sleep, nutrition, the quality and amount of drugs that you use, amount of life stress, etc. My point being that if you venture into the realm of a 2x2 push pull, a 3 on 1 off, a straight 6 day 2x routine, or worse a 3x routine, you have to constantly keep track of your fatigue checkbook. The training effect is nil if the fatique account is in overdraft....I cant put it any simpler than that. Those who do not understand the concept of training effect and fatique should research the fundamentals of two factor theory. Most of you guys know enough about this already from the old board.

Any training program that exceeds one's ability to recover when analyzed over the duration of a training cycle is a bad training program....it is just that simple. You can fatigue the body through training and see benefit providing that you allow recovery (through periodization) during the training cycle but this is not the same as simply blasting one's self mercilessly session after session....that is not a training cycle, that is simply going to the gym and beating the shit out of yourself. Some claim to do well with such programs but usually, training frequency is lower than those who periodize their training......it is actually out of necessity, not by choice. Anybody who tries to successfully train on a higher frequency program will either have to modulate loading/volume or they will fail in their quest miserably. It really is that simple.

[cowboy66]

one body part per week. In the gym 5 days/week.[b]

[Starkraven]

when you guys mentioned some people have more stress in their life slowing down recovery, are you talking stress like worried all the time about stuff because if thats so, then i have alot of stress so no wonder i have to take juice to grow.

[Hogg]

Originally Posted by Starkraven

..... because if thats so, then i have alot of stress so no wonder i have to take juice to grow.

Steroids allow you to sidestep the cortisol issue as nitrogen retainage is high and thus catabolism is thwarted.....and so to an extent, yes, a guy who has a high stress job, high stress wife, high stress kids, whatever....he may be dead stick year-long without gear. However, these same people often plateau on steroid use too early...in other words, they should still be growing and they are not which is an indicator that there is much wrong with your program and I will give you an example. It is possible to take 3 grams a week of gear and not grow....and I dont consider edema growing, you could suck up a bunch of water with a high sodium diet just the same - what we are talking about is the accrual of mass. These people who use fairly high amounts of drugs and do not grow usually have piss poor diets, piss poor sleeping habits, and piss poor training as a result of the two preceding factors and perhaps ignorance. A true athlete or bodybuilder who is seeking some level of performance or physical stature will not ignore the other factors. Also, it is possible to use steroids, thereby thwarting cortisol, and still lose mass. I can think of one IFBB pro who had a problem with certain drugs and consequently did not eat and gave up over 30# of mass. Drugs arent even necessary. Take 3 grams of gear per week and eat 1200 calories per day. See what happens, you will definitely lose muscle. My point being, while gear will appear to solve the cortisol problem and give you a free pass, in extreme cases, it cannot save you from catabolism entirely.