[langtitle=pl]More than 4/5 days training...[/langtitle]

[Damios]

[lang=pl]Hi,

Short question. I want to spend more time in the gym ( cuz i have less work, more time to regenerate, i can sleep more time and... yes... i'm taking steroids )

I train now 4/5 days weeks ( split, 1 body part per week ). I want to have one day in week FREE of GYM ( preferred thursday/friday ). I think about something like 3on/1off or 4on/1off.

For Example:

Week 1:

Legs
Shoulders + Triceps
Back
Chest + Biceps
OFF
Legs
Shoulders + Triceps

Week 2:

Back
Chest + Biceps
Legs
Shoulders + Triceps
OFF
Back
Chest + Biceps

etc. only free day is Thursday.

What do you think? Stupid idea? Can You propose something? Thanks!

Love training! [/lang]

 

[ALLEX]

You can train as many days as you'd like.

Just listen to your body and take days off when you feel tired or overtrained.

 

[flexdurden]

Many people here train each body part multiple times per week. A program such as you proposed can definitely be effective. You need to endure your training intensity and volume are at the right levels to allow you to train more frequent. Think about it, if you can create sufficient muscular damage needed to grow throw training and then recover and do it again, you have more growth phases for a given muscle over a year.

Train each body part with the intensity and volume that body part responds to best and train it as frequently as your body will allow.

 

[bo slogan]

You can do whatever you want as long as you're smart about it. SOME (not all) bodybuilders are the only people that do things once a week. Every other sport the athletes train lifts multiple times a week. Even bb'ers before about the mid 90's trained body parts 2-3 times a week. I often wonder if some of these guys who say to only hit a muscle once a week have actually tried (intelligently tried) higher frequency or if they're just parroting what they read on internet forums.

 

[T TOTAL]

[lang=pl]Hi,

Short question. I want to spend more time in the gym ( cuz i have less work, more time to regenerate, i can sleep more time and... yes... i'm taking steroids )

I train now 4/5 days weeks ( split, 1 body part per week ). I want to have one day in week FREE of GYM ( preferred thursday/friday ). I think about something like 3on/1off or 4on/1off.

For Example:

Week 1:

Legs
Shoulders + Triceps
Back
Chest + Biceps
OFF
Legs
Shoulders + Triceps

Week 2:

Back
Chest + Biceps
Legs
Shoulders + Triceps
OFF
Back
Chest + Biceps

etc. only free day is Thursday.

What do you think? Stupid idea? Can You propose something? Thanks!

Love training! [/lang]

This in essence is my split and i follow a hybrid version of my own utilising principles of Y3T and P/RR/S training...I love to train to and on the days i have two body parts, i often do a double split...for me means in total, same time in gym 'training'..gyms very local so not time consuming getting there and back....and im more up for the 2nd body part...but then as its bi's or tri's that are the 2nd or 1st body part trained..i do one exercise...sometimes two of the opposite..ie if tri's session, i do one or two biceps to...so they get hit twice that week..found this very beneficial...
Sometimes i also through in a 50% leg session in to..thats volume not effort!!! if i feel theyve recovered good. I basically just go with the flow and i feel great.
I carb cycle to which ive found has been good, as i dont get as sluggish or bloated....Listen to your body....I remember Paul Dillett saying once as he allegedly went weeks on end without a day off...something along the lines of " Rules/plans/systems or whatever are there to be broken "....