Take a gander, what do ya'll think?

Mon/Thurs
Hack Squats 50/12x3
Standing leg curls 50/10x3
Lunges 50/12x3
Back extensions 12x3
Biceps preacher curl 50/12x3
Triceps push-down 5-/12x3

Tues/Fri
Bench press 50/12x3
Inlcine dumbells 50/12x3
Dumbell press 50/12x3
Dumbell side laterals 50/10x3
Shrugs 50/12x3
Seated rows 50/12x3
Seated calf raises 50/12x3
Standing calf raises 50/12x3

This is an example of a six week phase of a periodization program for building mass. In weeks 2 and 3 the load increase to 60% of 1RM on all lifts but leg curls and side laterals, back down to 50% in week 4, up to 60% in week five, and ending at 70% in week 6. Leg curls and side laterals increase to 60% in weeks 5 and six.

seems to me that ure over training but if it works for u go for it

Havent started it yet, just thinking about it. Wanted any opinions on load and progression. And as far as overtraining goes, I think it would be fine for me. I seem to recover fairly quickly and 48 hours should be sufficient. Hell I remember when I first started training and would work out my entire body Mon/Wed/Fri lol.....we all remember those days dont we?

fine ill post in your thread! I actually left the window up all day.

but looks like overtraining my man..at least I would..

thats a lil bit too much in my opinion

Well its only six weeks so I think Im gonna give it a run and see.....I think my body can handle it. Although I just got back from working out and I got my ass kicked. Been back in the gym for a few weeks now, and I dont remember ever having to work this hard for a six pack, maybe my body cant handle it in its old age lol

i agree with the other members

push/pull movements 2 days in a row..twice? I dunno man..

not enuf rest between same workouts imo

Since it only takes muscles 48 hours to fully recover after a workout, why do you guys no thtink that 72 hours is enough?

Quote:

---

Originally Posted by JDawg1536

Since it only takes muscles 48 hours to fully recover after a workout, why do you guys no thtink that 72 hours is enough?

---

sorri mate but thats bullshit, my muscles ache far 2 much to b able to train the same muscles for at least 2 or 3 days after. If u train intensely enough, ur muscles will take 4 or 5 days to fully recover, otherwise every1 wud train each body part 3 times a week, but im sure ull find if u ask around, most people train each muscle group once a week, twice maximum!

Quote:

---

Originally Posted by JamesC

sorri mate but thats bullshit, my muscles ache far 2 much to b able to train the same muscles for at least 2 or 3 days after. If u train intensely enough, ur muscles will take 4 or 5 days to fully recover, otherwise every1 wud train each body part 3 times a week, but im sure ull find if u ask around, most people train each muscle group once a week, twice maximum!

---

http://www.pponline.co.uk/encyc/0002.htm
"Some individuals might be all done recovering after just 30 hours or so, while others could take 40 to 48 hours."


http://www.indoorclimbing.com/overtraining.html
"3) program two or three day breaks into your training plan"


http://www.goaskalice.columbia.edu/0818.html
"Are you providing ample time for your muscles to recover from lifting -- generally forty-eight hours? This means that your strength workouts should be every second or third day."


Muscle recovery time
Restoration of ATP/CP 3-5 minutes
Restoration of muscle glycogen 10-48 hours
Removal of lactic acid form muscle and blood 1-2 hours
Restoration of vitamins and enzymes 24 hours
Recovery from strength training 2-3 days
Repayment of alactacid oxygen debt 5 minutes
Repayment of alactacid debt 530-60 minutes

Quote:

---

Originally Posted by JamesC

sorri mate but thats bullshit, my muscles ache far 2 much to b able to train the same muscles for at least 2 or 3 days after. but im sure ull find if u ask around, most people train each muscle group once a week, twice maximum!

---

Well for you maybe a weeks is what you need to recover. Personally, my muscles (depending on the intensity of the workout) feel like they are back to normal after about 36 hours. I know this doesnt mean they are, but after two days I feel fully capable of training again. Im just wondering where everyone is getting this information that you should wait a full week before retraining a muscle group. 7 days just seems like a long time to me. Im not trying to start an argument, just want to learn as much as I can about proper muscle recovery. So far I havent seen anything to support such a long recovery time.

U dont have to wait 7 days, but its is advisable. Just becoz the ache has gone, duznt mean ur muscles are completely recovad, if u train heavy and intensely with compound movements, then 3 days simply isnt enuf, i personally wait at least 5 days before training again.