Frequency

[Extreme]

Ok Phil and those in the know... recently all the stuff I have come across seem to have a similar theme - frequency for size. That seems to be one factor that has been overlooked throughout the HD/HIT craze. I am interested in what frequency others use, as personally I am so sore for at least 3-4 days after training is almost impossible.

 

[hardkor]

Some work their bodyparts once a week and some up to 3 times per week. Other variables play a part in how often you hit a muscle group.

Volume
Intensity
CNS
Individual recovery
bodypart split
diet
and sometimes drugs

And about the soreness, you'll find that the more frequent you work your bodyparts, the less you'll be sore.

 

[MassMachine]

I have found hitting a muscle group 2x a week is best for me. I used to do a 2 way split mon-tues-thurs-fri. As i got stronger and did a 3 way.

Mon-Chest-Shoulders-Tri's

Tues-Back and Bi's

Thurs-Legs

Fri-Chest-Shoulders and Tri's

Sun-Back and Bi's

and so on.

MM

 

[wostok]

I have found hitting a muscle group 2x a week is best for me. I used to do a 2 way split mon-tues-thurs-fri. As i got stronger and did a 3 way.

Mon-Chest-Shoulders-Tri's

Tues-Back and Bi's

Thurs-Legs

Fri-Chest-Shoulders and Tri's

Sun-Back and Bi's

and so on.

MM

im trying something similar right now...
how many sets and excercises do you do for each bodypart?
and do you go to failure?

 

[MassMachine]

I train using 2 movements 3 sets for each. 10-8-6 and go to failure on the last set.
Been using this since talking to Labrada a few years back.

MM

 

[OLD QUA]

I stay away from faliur and do 3set for ewery musclegrupe 3 times a week,
works great for me

 

[ZEBRA]

I stay away from faliur and do 3set for ewery musclegrupe 3 times a week,
works great for me

Are you doing fullbody routines 3x a week?How many movements do you use for each muscle group?

Z

 

[OLD QUA]

Are you doing fullbody routines 3x a week?How many movements do you use for each muscle group?

MM

Yes I am.

My program as it is right now:

Squat.............. : 2 sets
Leg extentions...: 1 set
DB-bench press..: 2 set
Inc-Barbell BP....: 1 set
Front pulldowns..:2 set
cabel rows........: 1 set
Dead lift...........: 1 set
Leg curl............: 2set
seaded DB-press.:2 set
upright rows.......:1 set
Dips..................: 2 set
triseps extentions: 1 set
Hammer curls......: 2 set
EZ-curls.............: 1 set
Standing calf raises: 2 set
Seaded calf raises : 2 set

 

[ZEBRA]

What gains have you gotton? Is this a form of HST?

Z

 

[OLD QUA]

Yes I use the HST prinsips.

I have had a 8 month brake from training, and when I startet up again i desided to do it clean (I have used AAS i the paste, up to 2g total ew)
To day it is 16 month sins i startet up again, in the 16month i have gon from
258 lbs benching 10x132 to 223lbs benching 10x230(did 10x 260 before i startet redusing my body wheight)

Bag in the AAS days my best lift where:
BP: 10x286
DL: 10x374 (belt + straps)
Squat: 10x286 (belt)

to day thay are:
BP: 10x230
DL: 10x396 (no ekvipment used)
Squat: 10x330 ( no ekvipment used)

Im not far from my best sizewise right now, and ist only a mather of time before I'l be there.
Hovewer I dont thin I have the same pumped look as when I wash usin aas, I miss that.

Owerall I by fare thin that this way of training have given me the best resolts ewer.
Im newwer goin bak to goinig doinge the same musclegrup only onse pr week.

 

[ZEBRA]

Whats your diet like?

Z

 

[OLD QUA]

right now im deiting:


2900Kcal
300g protein
250g Carb
80g fat


When not on diet I dont count Carbs or Kcals, I just try to stay awy from junkfood and candy, and make sure get arond 300g of protein ED.