Jethro, Razor and everyone else - Your thoughts?

[Coopie]

Razor - Your recent posts on training, supplements, and diet have made me rethink my routine altogether. Great stuff - thanks!

Jethro - I read your long post on training and nutrition and I'd really appreciate your thoughts on my idea. Thanks.

I have been working with the following routine for the past 5 years (or so):

Mon - Back 18-20 sets
Tues - Chest 18-20 sets
Wed - Delts 12-15 sets/Traps 10-12 sets
Thurs - Arms 12 sets biceps/12 sets triceps
Fri - Legs 15-20 sets + 12-15 sets for calves

I have always found that high volume works best for me. I alternate the weight and reps. I typically pyramid up in weight so my first set of each exercise may be 12-15 reps and my last set may be 6-8 reps. I never perform the same routine twice and every now and again I still get that "soreness" as a sign of a great workout. I follow each workout with between 15 and 25 minutes of light cardio, except for leg days. I do this because I eat lots, and I tend to get fat rather easily.

In the past few months, however, I feel a little stagnant. I am thinking about working out every other day. So, for example, keeping my split the same, but hitting the gym on alternating days, instead of 5 days a week. I think the extra recouperation time may help me. But, is that true considering I use ample supplementation? I mean, isn't the whole point of supplementation to make the body capable of more intense workouts with more frequency? So, am I shortchanging myself by taking the extra time off while on supplementation?

I'd love to hear thoughts from anyone. Here's some stats...

35 years old
Training since 18/19 years old.
Weight - 210 lbs (5'8" tall)
BF - approx 10%

There's a recent pic in the "member pics" section - and some summer pics (215 lbs, approx 8% bf) are a few pages back)

Thanks y'all!

 

[RazorCuts]

I think it is wise to take more days off since you have so much overlap and to rest your CNS. The thing is if you keep your split the same you will be hitting your bodyparts to infrequently. You should hit a bodypart once every 5 days at least for maximum hypertrophy.
I would rotate movements each workout doing a upper/lower split M-W-F.
To many think they need to work a bodypart all on one day yet you would a benefit from roataing your movement and hitting the muscle group more frequently.
On your first workout hit a compound/iso then when you do that bodypart again 5 days later hit it with a different compound and iso.
You do not need to do all those sets either if you keep constant tension (non lockout)when doing your compounds and then a drop set on your iso.Look at my HSIT 2.0.
I think you would benefit greatly from the change.
Look at Vander and what IronMans HIT has done for him. You can also give that a try. Whatever you feel would suit you best.
I think many bodybuilders short change themselves on growth because of this once a week bodypart mentality.

Good Luck whatever you choose.

RC

 

[massmonster32]

To many sets per body part even with supplements. I would drastically cut back on your sets. MM

 

[JETHRO TULL]

I SAW YOUR PICS COOPIE AND I THOUGHT YOU LOOKED GREAT.

THE ONES I REMEMBER YOU POSTING WERE AT A BARBEQUE WHERE YOU SAID YOU'D BEEN POUNDING DOWN THE GRUB! [I LOVE BARBEQUE] LOL...

ANYWAY....YOU DID LOOK GOOD..BIG AND PRETTY LEAN. AS FAR AS RECOUPERATION GOES.....I NEED MORE REST DAYS THAN YOU TAKE...BUT THAT'S JUST ME. EVEN WHEN I AM 'ENHANCED'.....I CAN STILL OVERTRAIN.

IT PISSES ME OFF...BECAUSE I LIKE TO LIFT. BUT MY BODY STOPS RESPONDING..I STOP GETTING STRONGER....JUST MAKE NO PROGRESS. BUT I THINK YOUR EVERY OTHER DAY TRAINING PLAN IS A GREAT IDEA!

BIG A GETS BIG TRAINING THREE DAYS PER WEEK EVERY OTHER DAY AND THEN THE WEEKEND OFF. I AM TOO RETARDED TO TRY IT! LOL....

AS FAR AS YOUR VOLUME GOES.....IF IT WORKS FOR YOU...COOL. I JUST WATCHED THE MARKUS RUHL VIDEO...AND THAT GUY DOES SOME SETS AND REPS..HOLY SHIT. ALSO....MY FRIEND CODY HAS THE JAY CUTLER VIDEO....HE ALSO DOES A TON OF VOLUME AND JUST LOOK AT THAT GUY!

I CAN'T RECOVER FROM THAT TYPE OF TRAINING...WISH I COULD!

 

[Coopie]

Thanks guys - I'll give the every-other-day routine a try and see how I respond.

I think the problem is that when I first began training, I responded really well (naturally). Then, when I became "enhanced" the response was even better. Hell, there were days when I would train hard as hell in the AM and then my friends would call me and I'd go train again in the PM! So, I never lost that "more is better" mentality.

But, now I'm 35 years old and I have to try new methods.

I appreciate the time you guys took to write back!
I'll keep y'all posted...

Thanks bros!

 

[mike1107]

damn, that's a lot of sets for a little rest IMO !!!

I feel overtrained just by looking at it lol

if I'd do that I'd not recover for sure

 

[Coopie]

I agree Mike, but mentally I always feel as if I'd be shortchanging myself if I were to cut down. In reality, my workout takes only 45 minutes and except for warm-up sets I do take each set to failure. I always thought that by completely slamming a bodypart and allowing a full week to recover that I'd be okay. But, after reading some great posts I have reconsidered that philosophy.

We'll see how I respond to my new routine, I guess...

 

[StoryOfTheYear]

THE ONES I REMEMBER YOU POSTING WERE AT A BARBEQUE WHERE YOU SAID YOU'D BEEN POUNDING DOWN THE GRUB! [I LOVE BARBEQUE] LOL...

ANYWAY....YOU DID LOOK GOOD..BIG AND PRETTY LEAN. AS FAR AS RECOUPERATION GOES.....I NEED MORE REST DAYS THAN YOU TAKE...BUT THAT'S JUST ME. EVEN WHEN I AM 'ENHANCED'.....I CAN STILL OVERTRAIN.

IT PISSES ME OFF...BECAUSE I LIKE TO LIFT. BUT MY BODY STOPS RESPONDING..I STOP GETTING STRONGER....JUST MAKE NO PROGRESS. BUT I THINK YOUR EVERY OTHER DAY TRAINING PLAN IS A GREAT IDEA!

BIG A GETS BIG TRAINING THREE DAYS PER WEEK EVERY OTHER DAY AND THEN THE WEEKEND OFF. I AM TOO RETARDED TO TRY IT! LOL....

AS FAR AS YOUR VOLUME GOES.....IF IT WORKS FOR YOU...COOL. I JUST WATCHED THE MARKUS RUHL VIDEO...AND THAT GUY DOES SOME SETS AND REPS..HOLY SHIT. ALSO....MY FRIEND CODY HAS THE JAY CUTLER VIDEO....HE ALSO DOES A TON OF VOLUME AND JUST LOOK AT THAT GUY!

I CAN'T RECOVER FROM THAT TYPE OF TRAINING...WISH I COULD!

Yeah i recently (last couple months) started training less and resting more and damn.......im getting stronger every workout and never felt better. Its about time i found something that worked well for once lol i do the Mon Wed Fri split with weekends off and it has helped! -StOrY-