Hypertrophy training 7 days a week?

[Bleed]

More does not equal better. If you're training 7 days a week, why not double it up to training twice a day?

If youre eating 2500 calories why not do 5000?

If your taking 700mg of tren, why not take 1.4 grams?

If youre eating 300 grams of protein a day, why not bump it up to 600 grams?

Theres a diminishing rate of return no matter what it is. You dont grow while you're training. You grow during your rest phase.

7 days a week training might make you "feel" like you're getting better gains but your tendons, ligaments, CNS, and everything else including your time to do other things are not going to be happy about it.

 

[Flocci]

More does not equal better. If you're training 7 days a week, why not double it up to training twice a day?

If youre eating 2500 calories why not do 5000?

If your taking 700mg of tren, why not take 1.4 grams?

If youre eating 300 grams of protein a day, why not bump it up to 600 grams?

Theres a diminishing rate of return no matter what it is. You dont grow while you're training. You grow during your rest phase.

7 days a week training might make you "feel" like you're getting better gains but your tendons, ligaments, CNS, and everything else including your time to do other things are not going to be happy about it.

More does equal better up until a certain point though, and its about finding that sweetspot where you arent underdoing or overdoing it for your own specific goals, limitations and context if you want to get the most out of things imo. You wont know until you've tried though, some people can respond and handle more and less than others, as you probably know.

 

[Flex500]

One thing is keep in mind is just because you have groups divided that way doesn’t mean they are not getting stimulus the others. In other words, your split is really…

Upper body
Upper body
Upper body
Lower body
Upper body
Upper body
Upper body
Lower body.

At the least I’d take 1-2 full days off a week from weight training and do other activities where you are active.

Let’s suppose you run the following split:
Day 1 - Chest
Day 2 - Back
Day 3 - Arms, Delts
Day 4 - Legs
Repeat

Would it be a bad idea to continue rotating between these days without a rest day? Basically not having a planned rest day and training 7 days a week until your body asks for a rest.

Each muscle would have enough time to recover with this split even if no rest days are taken.

Only reason I’m asking this is because I hate taking rest days and that the target muscle would have recovered without an added rest day, especially since diet, sleep etc is locked in. CNS would be one argument against this but I don’t see why a planned rest would be beneficial as apposed to your body telling you to give it a break.

With this split i would be training with 3 exercises per muscle per session with 3 sets taken to failure per exercise which would be 18 working sets per week per muscle.

Heard people like Sam Sulek follow the same or very similar.

 

[trenbaby]

One thing is keep in mind is just because you have groups divided that way doesn’t mean they are not getting stimulus the others. In other words, your split is really…

Upper body
Upper body
Upper body
Lower body
Upper body
Upper body
Upper body
Lower body.

At the least I’d take 1-2 full days off a week from weight training and do other activities where you are active.

would you say this is a better option then

• Chest & anterior
• Back & posterior
• Arms & delts
• Rest
• Repeat

Would give me 3 days on 1 day off.

 

[bennym]

• Chest & anterior
• Back & posterior
• Arms & delts
• Rest
• Repeat

That literally makes no sense. Chest is anterior. Back is posterior.

Maybe you meant
Chest, quads
Back, hams, glutes
Arms, delts
Rest
Repeat

 

[Bleed]

Theres context, sure. "Up to a certain point" is an interesting qualifier.

Maybe you do need 600 grams of protein a day (doubtful) but you wouldnt jump from 300 to 600 if you were being smart about it.

There are 7 days in a week. If you're training all 7 days, thats certainly not "up to a point", that's everyday of the week.

Some people can handle working out 7 days a week. For how long? For what purpose? If it's muscle growth, it's hard to argue the idea of training 7 days a week is a good one but theres always someone who will say it's a good idea.

In america, more is better is basically a philosophy we push. If you arent getting where you want working 50 hours, try 60, 70, 80, 100, or 120 hours or just be like one of these grindset gurus and swear off sleep and dont do anything that isnt making you money.

More does not mean better. Even if you find your sweetspot is training 6 or 7 days a week (doubtful), there are other areas of your life you are trading to accomplish that.

Does it make sense for test dosages to jump from 500mg to 3grams? For most people absolutely not. Does it make sense to jump to 5 grams or 10 grams or higher?? I cant even imagine an IFBB needs 10 grams a week. Is more better? Even if you are gaining from the excess you are suffering somewhere else.

Hence, more isnt better. I havent found a better way to phrase it but I think we understand each other.

More does equal better up until a certain point though, and its about finding that sweetspot where you arent underdoing or overdoing it for your own specific goals, limitations and context if you want to get the most out of things imo. You wont know until you've tried though, some people can respond and handle more and less than others, as you probably know.

 

[traininsane11]

If you just train once per week and then
Spend the other 6 searching for the most optimal routine you’ll boost your gains by 117% that’s what the pros do , trust me bro

 

[qbkilla]

would you say this is a better option then

• Chest & anterior
• Back & posterior
• Arms & delts
• Rest
• Repeat

Would give me 3 days on 1 day off.

If you do 3 on 1 off, why not just pick a proven split than some wonky one you tried to create?

Push
Pull
Legs
Off
Repeat

Or

Chest back
Legs
Arms shoulder
Off
Repeat

 

[trenbaby]

If you do 3 on 1 off, why not just pick a proven split than some wonky one you tried to create?

Push
Pull
Legs
Off
Repeat

Or

Chest back
Legs
Arms shoulder
Off
Repeat

my reasoning is i wanted to have a dedicated arm day so that they are completely fresh while also being able to hit everything twice a week. and chest and back was a bit too taxing together when i did it.

The original split was:
Chest
Back
Arms & delts
Legs

but if i put a rest day after (4 on, 1 off) the frequency would be 2x every 10 days so i thought of putting a rest day instead of legs and splitting legs over chest and back so:
- chest, quads
- back, hams, glutes
- Arms, delts
- rest
repeat

that way i hit everything 2x a week basically with 3 on 1 off.

any opinions on that?

 

[Bleed]

If you want a 3 on 1 off split, just do PPL.

No reason to overcomplicate it. That's my opinion.

my reasoning is i wanted to have a dedicated arm day so that they are completely fresh while also being able to hit everything twice a week. and chest and back was a bit too taxing together when i did it.

The original split was:
Chest
Back
Arms & delts
Legs

but if i put a rest day after (4 on, 1 off) the frequency would be 2x every 10 days so i thought of putting a rest day instead of legs and splitting legs over chest and back so:
- chest, quads
- back, hams, glutes
- Arms, delts
- rest
repeat

that way i hit everything 2x a week basically with 3 on 1 off.

any opinions on that?

 

[qbkilla]

my reasoning is i wanted to have a dedicated arm day so that they are completely fresh while also being able to hit everything twice a week. and chest and back was a bit too taxing together when i did it.

The original split was:
Chest
Back
Arms & delts
Legs

but if i put a rest day after (4 on, 1 off) the frequency would be 2x every 10 days so i thought of putting a rest day instead of legs and splitting legs over chest and back so:
- chest, quads
- back, hams, glutes
- Arms, delts
- rest
repeat

that way i hit everything 2x a week basically with 3 on 1 off.

any opinions on that?

I see what your saying but imo trying to "optimize " a plan is a fools errand. Id just do ppla then an off day. Trying to have an arms day and hit everything twice a week...id pick 1 goal concede the other. Either have an arms day and don't quite hit everything 2x. A solid simple plan executed perfectly beats searching for the perfect plan. Hitting everything 2x a week and having a dedicated arm day is trying to fit 10lbs of shit in a 5lb bucket.

Best i can think

Chest + side delts
Back + rear delts
Legs
Off
Arms
Legs + delt touch up
Off

Arms day hit some cg bench and cg chins. 2 off days everything still gets hit 2x. But even thee above imo is too fancy....arnold split or ppla would work better

 

[NEMSZ]

I see what your saying but imo trying to "optimize " a plan is a fools errand. Id just do ppla then an off day. Trying to have an arms day and hit everything twice a week...id pick 1 goal concede the other. Either have an arms day and don't quite hit everything 2x. A solid simple plan executed perfectly beats searching for the perfect plan. Hitting everything 2x a week and having a dedicated arm day is trying to fit 10lbs of shit in a 5lb bucket.

Best i can think

Chest + side delts
Back + rear delts
Legs
Off
Arms
Legs + delt touch up
Off

Arms day hit some cg bench and cg chins. 2 off days everything still gets hit 2x. But even thee above imo is too fancy....arnold split or ppla would work better

I think you’re over complicating how complicated it’s actually not.

I do;

Legs
Chest/Back
Arms/Shoulders
Repeat
Off on Sundays

I hit everything twice per week, I do about 8-12 hard working sets per muscle, per week split between the 2 sessions each muscle group gets. Progressive Overload with my logbook making sure I beat either the weight (with as perfect form as I can) or the reps, again with as perfect form as I can. Some sets are straight to failure, some are rest pause, depending on the exercise.

Only thing that limits me is certain movements I can’t really do anymore (at least efficiently with any kind of maximal effort) for chest/shoulders because of a BJJ injury in my right shoulder.

I’m also not necessarily training for bodybuilding purposes, I do want to gain size but having ridiculous strength and explosiveness is also a priority so that’s how I tailor my training a bit. I mix a bit of both.

But anyway, I would imagine someone can easily tailor it to BBing specific purposes only and be just fine if they do enjoy training a lot and recover well enough.

 

[Figue]

damn, thats impressive, how are you splitting this up and programming this?

do you feel you get better results doing this compared to a lower frequency or what has given you the best results in your own experience?

My current split... but as I said, I adjust it depending on the stage and which muscle groups I prioritize.


Day 1.
am. Shoulders
pm. Quadriceps and adductors

Day 2.
am. Chest and front shoulder
pm. Back and rear shoulder

Day 3.
am. Arms
pm. Hamstrings and glutes

Day 4.
am. Shoulders
pm. Quadriceps and adductors

Day 5. Same as Day 2.
Day 6.
am. Hamstrings
pm. Glutes, adductors, and unilateral quad work

Day 7.
am. Triceps and chest
pm. Biceps and back (vertical pulls)

I've been doing this for 4 years with double sessions, and to this day I haven't stopped progressing. Especially this last year is where I've improved the most, mainly due to the improved connection between each exercise.

 

[Flocci]

My current split... but as I said, I adjust it depending on the stage and which muscle groups I prioritize.


Day 1.
am. Shoulders
pm. Quadriceps and adductors

Day 2.
am. Chest and front shoulder
pm. Back and rear shoulder

Day 3.
am. Arms
pm. Hamstrings and glutes

Day 4.
am. Shoulders
pm. Quadriceps and adductors

Day 5. Same as Day 2.
Day 6.
am. Hamstrings
pm. Glutes, adductors, and unilateral quad work

Day 7.
am. Triceps and chest
pm. Biceps and back (vertical pulls)

I've been doing this for 4 years with double sessions, and to this day I haven't stopped progressing. Especially this last year is where I've improved the most, mainly due to the improved connection between each exercise.

How does your volume and proximity to failure look during these workouts? is it mostly isolation exercises? I like the split.


Do you use short rest times by any chance?

 

[Figue]

How does your volume and proximity to failure look during these workouts? is it mostly isolation exercises? I like the split.


Do you use short rest times by any chance?

My weekly volume of sets per muscle group ranges from 16 to 28, except for adductors, glutes and calves which are more like 4 to 8 sets.

And yes, the vast majority, if not all, of the sets are performed to failure or very close to it.

On the other hand, for example, for chest, I use two compound movements and two isolation exercises. And no, my rest periods are mostly 2 to 3 minutes. Otherwise, it's not feasible for me to optimally train to failure.

 

[CorgisOnTren]

I personally train for 13-14 possible weight training sessions per week. I believe that ultimately it's about measuring all the variables and adaptations. As long as there's recovery capacity, it's valid. Keep in mind, I also have periods where I increase to double sessions daily, or on the other hand, I give my body more rest and do 11-14 sessions.

You double from 13-14 sessions?

 

[Figue]

You double from 13-14 sessions?

No sir, I misspelled it because of my native language. I meant to say that I do a total of two weight training sessions daily for most of the year

 

[Cv215]

You don’t need to lift everyday bro. You’re going to burn something out. Seriously. Just don’t do it. Take two of those days and do some light cardio or something to make it feel like you’re still doing something. Or one of my “rest days” will be cardio and abs or cardio and forearms or some gay shit like that just to keep me from feeling like a fat ass.

 

[f1]

1

 

[Figue]

You don’t need to lift everyday bro. You’re going to burn something out. Seriously. Just don’t do it. Take two of those days and do some light cardio or something to make it feel like you’re still doing something. Or one of my “rest days” will be cardio and abs or cardio and forearms or some gay shit like that just to keep me from feeling like a fat ass.

Thank you for your advice and message, sir. I understand that my method isn't the most common or the most enjoyable, but for now, it's the one I like and find efficient. Perhaps things will be different later on.