practical programming questions

[An_g]

Hi guys, after reading practical programming (by Rippetoe & Killgore) (PP) I'm left with a couple of questions:

-
"A beginner/the novice can adapt to a load within 48-72h, thus a most optimal workout schedule would be one where he trains 3x a week, every WO seperated by 48h and seperating every 3 WO by a 72h window. "
But what if a beginner has the time and motivation to train everyday? mayb even twice a day...?
Is it possible to raise a beginners level of fitness faster than his strength gains (by adding GPP/light WO), so that he can eventually do more volume during a training week than proposed by PP and thus make more and faster progress?


-
When it comes to adding days for the intermediate athlete, PP says:
use your current schedule untill progress stalls, before adding another day. CQ wait with adding another day to your schedule untill you really need it.

But then again: what if an intermediate athlete has the time and motivation to train more days/more times a day?
One way is to split the current volume over more WO.
But is it not also possible to raise an athletes level of fitness faster than his strength gains, thus while he still would make progress with 3 heavy days and a medium day, his level of fitness would allow him to train with 4 heavy days and a medium day, thus making FASTER progress?


summing things up:
- While leaving the training volume the same, one could add WOs during the week, leaving more rest between parts of the training volume which could have a beneficial effect on progression.
- When there is a need for more volume which doesn't fit in the current scheme an athlete is forced to add more WOs.
- BUTwith increased level of fitness an athlete could add WOs during the week, which leads to added volume during the week which wouldnt be neccesary for progression at this point but it would lead to FASTER progression.

am I right ?

I hope my ramblings make any sense and I hope you guys can clear this stuff up for me

[RxFreak]

From what I understand about recuperation (and from personal experience). The 3 times a week apply to a full body workout. If you want to train 5-6 times, you should just split, therefore giving enough time for muscle growth. Recuperation is more important than the actual training. The whole point of hitting the weights it to break your muscles fibers BUT in order to rebuild them, you need time, and IMO, 3 times a week for the same muscle groups is too much if you're not on gear.

I'm only talking growth here. If you do it more, the thing that's going to happen is that, yes, you'll be stronger, but you won't necessarily be bigger. So if you really want to train 2 times a day, I would do a one muscle per day program but isn't it really advanced?

Here's a quick note of my training session which gives me great gain:

2 days straight, 1 day off, 1 day training, 1 day off.

Day 1: Chest/Shoulder/Triceps
Day 2: Back/Biceps/Abs
Day 3: Cardio (I need to lose weight so )
Day 4: Legs
Day 5: Cardio
Day 6: Back to day 1

I'm not saying it's THE way but for me, it works great. It gives me plenty of time to recover and when I hit the weights on the next week, I can add more. It's even better on creatine.

Adding gear to the mix will allow you to train and lift way more and recover quickly therefore training more often.

You can go to the gym everyday but you need to know what are you looking for? Muscle gain? Strength? Both?

The whole point is to make the maximum damage to the muscles on your training days (no half-ass days). The recovery time greatly varies from one individual to another. It's almost trial-error.

I don't know if that's what you were looking for but I hope it was of some help.

[bradley98z]

This is for me to see what problems



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