09-13-2005, 08:17 PM #1
Take a gander, what do ya'll think?
Hack Squats 50/12x3
Standing leg curls 50/10x3
Back extensions 12x3
Biceps preacher curl 50/12x3
Triceps push-down 5-/12x3
Bench press 50/12x3
Inlcine dumbells 50/12x3
Dumbell press 50/12x3
Dumbell side laterals 50/10x3
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.
09-13-2005, 08:19 PM #2
seems to me that ure over training but if it works for u go for it
09-13-2005, 08:23 PM #3
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?
09-14-2005, 12:09 AM #4
fine ill post in your thread! I actually left the window up all day.
but looks like overtraining my man..at least I would..
09-14-2005, 12:18 AM #5Member
- Join Date
- Jun 2005
thats a lil bit too much in my opinion
09-14-2005, 02:11 AM #6
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
09-14-2005, 05:35 AM #7
i agree with the other members
09-14-2005, 10:26 AM #8
push/pull movements 2 days in a row..twice? I dunno man..
09-14-2005, 10:40 AM #9
not enuf rest between same workouts imo
09-14-2005, 03:28 PM #10
Since it only takes muscles 48 hours to fully recover after a workout, why do you guys no thtink that 72 hours is enough?
09-14-2005, 03:37 PM #11Originally Posted by JDawg1536
09-14-2005, 03:59 PM #12Originally Posted by JamesC
"Some individuals might be all done recovering after just 30 hours or so, while others could take 40 to 48 hours."
"3) program two or three day breaks into your training plan"
"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
09-14-2005, 04:04 PM #13Originally Posted by JamesC
09-14-2005, 04:25 PM #14
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.
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