Why is this?

**Mackn** · 03-22-2011, 11:07 PM

Why does 99% of everyone train multiple days in a row if the below statement is true? So if you workout 2 days in a row your muscle is not fully getting recovered? Has anyone here tried a 5x5 split only 3 days a week?

A muscle will not grow until it's recovered. The
muscle will not begin to recover until the nervous
system is recovered. It takes roughly 24hours for the
nervous system to recover from a workout. Only then
will the muscle begin to recover and grow. So, you
should never train 2 days in a row. Even if you train
different bodyparts, you still use the same nervous
system. You train 2 days in a row, your nervous system
recovers, but by the time the muscles begin to, you
train again, so the body has to concentrate again on
recovering the nervous system.

**Mackn** · 03-23-2011, 02:15 AM

bump

**Mackn** · 03-23-2011, 02:15 PM

Bumppppppppppppppppppppppppp

**Gaspari1255** · 03-23-2011, 02:37 PM

Originally Posted by Mackn

Why does 99% of everyone train multiple days in a row if the below statement is true? So if you workout 2 days in a row your muscle is not fully getting recovered? Has anyone here tried a 5x5 split only 3 days a week?

A muscle will not grow until it's recovered. The
muscle will not begin to recover until the nervous
system is recovered. It takes roughly 24hours for the
nervous system to recover from a workout. Only then
will the muscle begin to recover and grow. So, you
should never train 2 days in a row. Even if you train
different bodyparts, you still use the same nervous
system. You train 2 days in a row, your nervous system
recovers, but by the time the muscles begin to, you
train again, so the body has to concentrate again on
recovering the nervous system.Yes I know this is the wrong section for this post but no one is hardly in the other section.

Where did this come from? Rubbish imo

**Mackn** · 03-23-2011, 02:40 PM

Its from out of the stickys above

**BiG SEXi DAMAGE** · 03-23-2011, 03:30 PM

This is grea

**BiG SEXi DAMAGE** · 03-23-2011, 03:33 PM

Great info bro and it is true but over time of training heavy you are streanghning your nervios system so beginers day on day off is great more advanced you get two on one off is recomended

**BgMc31** · 03-23-2011, 04:52 PM

I've done the 5x5, 3-day split and I've done two day splits as well. The above poster is correct, the heavier your train the more recovery you need. It's your CNS that is taxed moreso than your muscles.

It's not necessarily necessary to always take that much time off. Splitting time between heavy workouts and light workouts will help stimulate your CNS and you won't overtrain as quickly. That's the concept most olympic lifting coaches use. I don't know if this could be applied to bodybuilding as there are many body part specific exercises. As a strength athlete, we don't, necessarily, focus on body parts, but rather specific lifts themselves.

**CMB** · 03-23-2011, 05:50 PM

I'm a young guy here, so maybe its because of that? But anyway, I would feel like crap working out EOD. I work out mon-fri and take the weekend off.

**pebble** · 03-23-2011, 09:17 PM

Google GAS - general adaption syndrom; It stems from that theory. Or look up the fitness fatigue relationship by Bannister (orignal paper is from 82' I think)

5x5 three days a week can be great. I assume you are talking full body. Something like stronglifts, bill starrs, or starting strength right? Personally it’s not for me, I don’t find i progress well off of macrocycle’s of linear periodization unless I prep for it with some endurance , hypertrophy macros.

**pebble** · 03-23-2011, 09:20 PM

Originally Posted by BgMc31

I've done the 5x5, 3-day split and I've done two day splits as well. The above poster is correct, the heavier your train the more recovery you need. It's your CNS that is taxed moreso than your muscles.

It's not necessarily necessary to always take that much time off. Splitting time between heavy workouts and light workouts will help stimulate your CNS and you won't overtrain as quickly. That's the concept most olympic lifting coaches use. I don't know if this could be applied to bodybuilding as there are many body part specific exercises. As a strength athlete, we don't, necessarily, focus on body parts, but rather specific lifts themselves.

What methodology do you follow?

I often use max effort + dynamic (or rep) work; 4 workouts a week, 1 on of each for upper and lower.

**BgMc31** · 03-23-2011, 10:08 PM

Originally Posted by pebble

What methodology do you follow?

I often use max effort + dynamic (or rep) work; 4 workouts a week, 1 on of each for upper and lower.

I use a Wendler's 5/3/1 variation tailored more for strongman/powerlifting combinations since I do both throughout the year. I don't really have a set amount of days a week, I workout, I listen to my body and only workout on the days I feel like it. Simply because I lift either very heavy or heavy in combination with lots of volume.

**lucas7** · 03-24-2011, 03:45 AM

I think its all about taking your time and slowly increasing your workload and strengthening your CNS

What worked good for me was....

begining stages of lifting

Monday - Full bodyworkout
Tuesday - off
Wednesday - Full bodyworkout
Thursday - off
Friday - Full bodyworkout
Saturday - off
Sunday - off

Got good gains but after 4 months i stalled so then increased workload too a 5 day a week one bodypart per day method but got nothing i felt my body was not ready for it yet, So then i tryed training every second day with a push and pull method

chest,triceps and shoulders
OFF
Back,Biceps and Legs
Off
Then repeat

Got good gains but after about 4 months i stalled so then increased workload to

Monday - Back
Tuesday - Chest
Wednesday - OFF
Thursday - Legs
Friday - Shoulders
Saturday - Biceps,Triceps and Forearms
Sunday - OFF

And this training method is now working great for me now but didnt work at the begining of my weightlifting

Hope that helps you...

**BiG SEXi DAMAGE** · 03-26-2011, 04:06 PM

Originally Posted by BgMc31

I've done the 5x5, 3-day split and I've done two day splits as well. The above poster is correct, the heavier your train the more recovery you need. It's your CNS that is taxed moreso than your muscles.

It's not necessarily necessary to always take that much time off. Splitting time between heavy workouts and light workouts will help stimulate your CNS and you won't overtrain as quickly. That's the concept most olympic lifting coaches use. I don't know if this could be applied to bodybuilding as there are many body part specific exercises. As a strength athlete, we don't, necessarily, focus on body parts, but rather specific lifts themselves.

Mean bro