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09-13-2005, 08:17 PM #1"Rock" of Love ;)
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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.
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09-13-2005, 08:19 PM #2
seems to me that ure over training but if it works for u go for it
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09-13-2005, 08:23 PM #3"Rock" of Love ;)
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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?
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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..
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09-14-2005, 12:18 AM #5Member
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thats a lil bit too much in my opinion
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09-14-2005, 02:11 AM #6"Rock" of Love ;)
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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
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09-14-2005, 05:35 AM #7
i agree with the other members
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09-14-2005, 10:26 AM #8
push/pull movements 2 days in a row..twice? I dunno man..
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09-14-2005, 10:40 AM #9
not enuf rest between same workouts imo
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09-14-2005, 03:28 PM #10"Rock" of Love ;)
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Since it only takes muscles 48 hours to fully recover after a workout, why do you guys no thtink that 72 hours is enough?
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09-14-2005, 03:37 PM #11Originally Posted by JDawg1536
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09-14-2005, 03:59 PM #12"Rock" of Love ;)
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Originally Posted by JamesC
"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
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09-14-2005, 04:04 PM #13"Rock" of Love ;)
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Originally Posted by JamesC
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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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