Another effective training method to throw in your rotation: "just get that b*tch sore af"

[Biggerp73]

This is super basic but I think a lot of us moved past it a long time ago and haven't thought much about DOMS and just tearing the muscle to bits so that it's sore af for days afterwards

But it's a good change up from other approaches to help stimulus

 

[qbkilla]

I like this approach for shoulders...not so much something like legs, biceps, chest though. I hit shoulders 3x a week and just blast them don't count sets. Has anyone felt like they "overtrained" side or rear delts?

 

[luki7788]

I like this approach for shoulders...not so much something like legs, biceps, chest though. I hit shoulders 3x a week and just blast them don't count sets. Has anyone felt like they "overtrained" side or rear delts?

yes - many times when it comes to side delt

It completely screws up my chest training and my strength and ability to generate maximum power drops very quickly

 

[Drax]

I like this approach for shoulders...not so much something like legs, biceps, chest though. I hit shoulders 3x a week and just blast them don't count sets. Has anyone felt like they "overtrained" side or rear delts?

Never with delts!

If bikini gals have taught us anything, it’s that you can train delts and glutes: everyday!

 

[danieltx]

I like this approach for shoulders...not so much something like legs, biceps, chest though. I hit shoulders 3x a week and just blast them don't count sets. Has anyone felt like they "overtrained" side or rear delts?

You absolutely should be training large body parts like this if you want them to grow to their full potential. The reason my legs are so good is because for years after every leg workout I felt like I'd been in a car wreck the rest of the day.

 

[Virtuous]

You absolutely should be training large body parts like this if you want them to grow to their full potential. The reason my legs are so good is because for years after every leg workout I felt like I'd been in a car wreck the rest of the day.

I have recently returned to this type of training. It can backfire, I popped a hamstring on belt squats the other day (not bad, just need a week off), but man - four months of just crushing each muscle group with whatever the fuck I want to do that day until it hurts for 48 hours after has me filling out a larger shirt size.

I mean that’s also inflammation, food, and gh+test, but still.

 

[bbxtreme]

You absolutely should be training large body parts like this if you want them to grow to their full potential. The reason my legs are so good is because for years after every leg workout I felt like I'd been in a car wreck the rest of the day.

I didn’t know serious guys trained any other way than this.

 

[danieltx]

I have recently returned to this type of training. It can backfire, I popped a hamstring on belt squats the other day (not bad, just need a week off), but man - four months of just crushing each muscle group with whatever the fuck I want to do that day until it hurts for 48 hours after has me filling out a larger shirt size.

I mean that’s also inflammation, food, and gh+test, but still.

I'm not kidding when I say I felt like I had been in a car wreck after leg day. From 2017 to probably 2021 I would come home from training quads, lay on the couch, and literally moan and groan for hours. Like the saying goes, no pain no gain!

 

[qbkilla]

You absolutely should be training large body parts like this if you want them to grow to their full potential. The reason my legs are so good is because for years after every leg workout I felt like I'd been in a car wreck the rest of the day.

I'm actually focusing on legs now. I assume when you did this approach, you were hitting them once a week? Or have you trained them like this (just go in and destroy) 2-3x a week?

When I made my post for some reason I was thinking about parts being hit more than 1x. But I definitely can see the value on just training a part all out if frequency is 1x a week (large or small parts).

 

[Muay Thai]

train till near failure, exhaust the stimuli, and keep tissue guessing.

for my legs, I will do legpress lighter 2x10 reps ( ON all 4 stances low sumo , low sissy, high sumo, high sissy) and blast every area on legs, so its really 40 reps of all stances combined, then ill go heavy a few sets normal stance

 

[danieltx]

I'm actually focusing on legs now. I assume when you did this approach, you were hitting them once a week? Or have you trained them like this (just go in and destroy) 2-3x a week?

When I made my post for some reason I was thinking about parts being hit more than 1x. But I definitely can see the value on just training a part all out if frequency is 1x a week (large or small parts).

I've always split legs into two days - one is quads, one is glutes and hams with 3 sets of leg extensions at the end. Always hit both once a week. Unless you're a genetic freak I don't believe you can completely train every part of the leg in one day.

If you really want to grow your legs you need to hit them as hard as fucking possible. They're the biggest muscle on the body - they need a brutal beating to grow. When my legs were doing their most growing it was hard for me to walk to the locker room when I was done.

 

[M@NU]

I'm not kidding when I say I felt like I had been in a car wreck after leg day. From 2017 to probably 2021 I would come home from training quads, lay on the couch, and literally moan and groan for hours. Like the saying goes, no pain no gain!

same here, legs are also a strength of mine.
What i dont understand:
there are amateurs/pros out there that train legs/back midday and continue to do other daily activities afterwards. (shopping with the wife/girlfriend, going out etc)
i always wonder if i am just a pussy because after intense legs or back i go home and either lie on the couch or sit at my desk.. nothing else but chilling

 

[aHarness]

I’m not gonna lie, I thought this is just how we all trained all the time. I can’t remember the last time I didn’t get some level of doms from training.

 

[Eguz22]

I only know how to train this way, but it's a shame that I don't get the same pain in my back as I do in my chest and legs. I don't associate the pain with growth, my legs are fine but my chest is flat.

The shoulders are going to hurt too, but I've never liked it because it sucks to sleep and generally makes life and training more difficult.

 

[hawkmoon]

I don't chase soreness myself, as for me it means more unfamiliarity than progress. I get sore weeding a garden, but I don't get DOMS in my delts no matter what I do.
If I try a new movement or machine, I'll get sore. If I push to a third rest-pause set I'll get sore. I don't know if there is a correlation between soreness and growth to be found, but the muscle groups I have that do not get as ore tend to be the better ones.
My delts, chest, and back are rarely sore, but yet my better parts. My arms often get sore and still suck. When I was after big legs, they got sore on the second day, but quickly passed.

 

[Andrewgen_Receptors]

1. Train a muscle 1x per week with 4 working sets per training day.
2. Train a muscle 2x per week with 2 working sets per training day.
3. Train a muscle 4x per week with 1 working set per training day.


What is more effective for growth?
(anyone can answer)

 

[M@NU]

1. Train a muscle 1x per week with 4 working sets per training day.
2. Train a muscle 2x per week with 2 working sets per training day.
3. Train a muscle 4x per week with 1 working set per training day.


What is more effective for growth?
(anyone can answer)

4 working sets per week seems very low to me.
i would say high frequency + low volume wins, but i would to somewhere between 9-14 working sets per week for each muscle group

 

[luki7788]

1. Train a muscle 1x per week with 4 working sets per training day.
2. Train a muscle 2x per week with 2 working sets per training day.
3. Train a muscle 4x per week with 1 working set per training day.


What is more effective for growth?
(anyone can answer)

find a middle ground - train a group every 4-5 days with an average volume and the intensity should always be as high as possible

fuck... just go and kill yourself at the gym regenerate and do it again, the best ones don't think too much and don't complicate things they just work damn hard and thinkers never get anywhere

 

[primobolan]

I’m not gonna lie, I thought this is just how we all trained all the time. I can’t remember the last time I didn’t get some level of doms from training.

this.

 

[b-boy]

I don't chase soreness myself, as for me it means more unfamiliarity than progress. I get sore weeding a garden, but I don't get DOMS in my delts no matter what I do.
If I try a new movement or machine, I'll get sore. If I push to a third rest-pause set I'll get sore. I don't know if there is a correlation between soreness and growth to be found, but the muscle groups I have that do not get as ore tend to be the better ones.
My delts, chest, and back are rarely sore, but yet my better parts. My arms often get sore and still suck. When I was after big legs, they got sore on the second day, but quickly passed.