11-24-2003, 08:33 PM #1
Problems switching from muscle 1x/week to 2x/week
Whats up bros, I havent been here in a while I've been busy pledging a Fraternity and my grandmother also passed away. I've been doing every muscle 1x a week with a workout looking like this
I've been drinking 3 protein shakes a day inbetween meals and have gained some weight. Ive been doing this workout for about 6 months, changing exercises, reps, everything but I still feel I'm burned out on it. I would like to change to every muscle 2x a week but how will I have time for it? Right now I do about 15 sets per bodypart and I would have marathon workouts if i added a muscle or two a day. I would like to only do legs once a week and everything else twice a week, maybe running on my off days. Could anyone help me out here with my split? Maybe some supersets? I really would rather not go to the 2x a day workouts yet.
11-24-2003, 11:04 PM #2
something like this would work.......
mon-thurs --- chest / back
tue-fri --- delts / arms
w --- legs
sat and sun off.....or u can push the second ones to fri/sat and have thurs sun off....
im doin that at the moment and i get pretty good pumps....
11-25-2003, 08:46 PM #3
How many sets per muscle group do you do though? I like to do at least 15 to get a really good pump going so I make sure I feel it... I don't think I'd enjoy getting 3 to 6 sets per muscle group. I guess I'm asking if frequency of working the muscle is more important than intensity?
11-26-2003, 03:15 PM #4
chest back shoulders and legs around 3-4 exercises btw 3-4 sets each.......
u have o remember your are doing them twice a week....
with arms 2-3 exercises 3-4 sets...
its all up to you....what you fell comfertable with...
11-26-2003, 11:53 PM #5
Look for a HIT based Training system. If you go along with shud's system, that much volume will kill you.
11-28-2003, 09:27 PM #6Originally Posted by saboudian
11-28-2003, 09:50 PM #7
15 sets is a waste. That is why you are burning yourself out.
Increase the weights and do 5-6 sets
The same body part ONCE a week is NOT ENOUGH.
Your muscles dont need 6 days to recover.
As far as not having time: You take two days off as it is. That is 2 more days you can workout.
To increase size: You need to increase the weight. Im sure if you are doing 15 sets, you are using less weight than you could be using. Try doing 6 reps with heavy weights, Im sure you will get a good pump.
Shuds schedule looks like mine. Go with that for now.
Do yourself a favor and dump the routine you have.
11-28-2003, 10:25 PM #8Anabolic Member
Originally Posted by AandF6969
- Join Date
- May 2002
We grow when we rest. When your life is hectic and you're not getting rest and/or if you're feeling burned-out and you're not growing, then you need to stick to one or two exercises per body part with no more than 9 sets total per body part (not including 1-2 very light warm up sets per body part). You should also decrease the amount of times you go to the gym. Perhaps workout your entire body once ever 9 days as opposed to once every 7 days.
It took me a while to back off and rest more. The weeks during which I hit the gym only 3 times a week while eating well are the weeks when I'm not only strongest, but are the times I make the most noticible gains--better pump, visibly fuller muscle, and a pleasant tight feelling.
Stop believing the myth of lifting harder is better. Rest more--especially when you're stressed, and you'll be surprised at the gains you make.
Last edited by BASK8KACE; 11-28-2003 at 10:29 PM.
11-29-2003, 04:18 AM #9
i totally agree, if you start looking to an HIT program, you'll be learning about Arthur Jones' theories on stimulation and recovery, i started an HIT program and didn't like it very much, mike mentzer recommends lifting every fourth day, working 2 body parts a training day, which would mean working a body part once every 12 days, i just didn't like having to wait so long in between workouts, plus you have to diet a lot more strictly, i now work out mon/wed/fri using an upper/lower split, one work set to failure per bodypart, so i'm training each body part once or twice a week, so far, it's working out great for me
11-29-2003, 12:33 PM #10New Member
- Join Date
- Nov 2003
Looks like the same battle that I encountered a few months back. My workouts consisted of a 5 day split with 20-25 sets for each body part. My workouts were very intense, but I was very irritable when I wasn't in the gym. Needless to say, after about 6 months, I was burnt out. This is the workout that I switched to.
Monday: legs, chest, bi's, 20 min. cardio
Wednesday: back, shoulders, tri's, 20 min. cardio
Friday: legs , chest, bi's, 20 min. cardio
I usually do 6 or 7 sets per body part with all out intensity.
I just keep rotating through this workout every day that I lift. It has worked really well for me. I have finally been able to put on mass because of the extra days off.
11-29-2003, 09:08 PM #11Originally Posted by flex_300
11-29-2003, 09:23 PM #12
What about a push/pull split
I am almost done with 3 months of this and it has been very nice
11-29-2003, 09:45 PM #13
enraged, i did push pull too, i liked that a lot, how did you break it down? i did like this:
Mon: chest and back
Wed: quads and hams
Fri: shoulders and tris
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