badguy's Plan of Size
mon: legs
tue: shruggs/bent laterals/hammers
wed: chest/bi
thur: shruggs/bent laterals/hammers
fri: back/tri
this workout will get you big!
no more than 40 min in gym!
If you don't know me then you don't know big...5'7 278
So you do hammercurls, and the day after biceps? .. how could that work
without fucking up your biceps training?
Guess it would entail you understanding anatomy of function of the muscles . Hammer work the brachialis and brachioradilais more. The forearms in general can tolerate higher frequencies along with the biceps. You do realize regardless of split your overlapping muscles on most days indirectly .
Oldie but goodie...
Anyone change their mind on this?
From reading it seems like everybody gained from twitching to twice a week. Well of course you did, you turned it up from what you were used to doing. But did that slow down¿
Wow man. That's was tremendously helpful.Haven't changed my mind, but I've seen what I always theorized play out in my own bodybuilding journey.
For years, my theory has been that bodybuilding training volume and to a good degree frequency is a bell curve that generally follows a linear progression in muscle mass. From left to right:
About 3.5 years ago I switched from a traditional single muscle group once a week split to push / pull / legs, hitting everything twice a week. I made good gains with this.
- Left side of curve - beginners require very little stimulus to get results, so they can do great with low volume
- Middle peak of curve - with a few years of lifting, the body becomes more resistant to new adaptations, so most trainees need more volume to keep progressing
- Right side of curve - for those who keep progressing to a truly advanced lifter, mind-muscle connection and training intensity should grow to where you get more muscle fatigue from less volume
About 2.5 years ago I started cutting volume down - my strength and intensity were reaching levels where I had to cut back so I could recover and maintain my preferred training frequency.
Last year I cut volume down a bit more and reduced frequency some by adding an extra rest day here and there. This coincided with reaching new all-time highs in strength and muscle mass.
This year I've cut volume slightly again, but reduced frequency even more. For a good portion of this year I was taking 2 rest days per week, which I'd never done previously. About 4-6 weeks ago I dropped it to training every other day. This has again coincided with new all-time highs in strength and muscle mass.
For context, I'm closing out a growing phase and a pretty lean 275lbs.; currently flat benching 430 for 10, military pressing 315 for 10, rack deadlifting 500 for 10, Hack squatting 500 for 10, leg pressing 1,000 for 10.
I do less working sets than ever and take more days off than ever because the weights I lift are so taxing that I have to for maximal recovery. I do push / pull / legs and have gone from hitting everything twice a week (two different workouts) to once every 5 days. It's now 10 days between doing the same exercises.
I do think frequency could go up some after maintaining this bodyweight for a while, though unsure of how much given the weights I lift and my intent to keep progressing them. Part of the need for recovery at this level is just how taxing the growing process is on the body. Maintaining would be easier.
Haven't changed my mind, but I've seen what I always theorized play out in my own bodybuilding journey.
For years, my theory has been that bodybuilding training volume and to a good degree frequency is a bell curve that generally follows a linear progression in muscle mass. From left to right:
About 3.5 years ago I switched from a traditional single muscle group once a week split to push / pull / legs, hitting everything twice a week. I made good gains with this.
- Left side of curve - beginners require very little stimulus to get results, so they can do great with low volume
- Middle peak of curve - with a few years of lifting, the body becomes more resistant to new adaptations, so most trainees need more volume to keep progressing
- Right side of curve - for those who keep progressing to a truly advanced lifter, mind-muscle connection and training intensity should grow to where you get more muscle fatigue from less volume
About 2.5 years ago I started cutting volume down - my strength and intensity were reaching levels where I had to cut back so I could recover and maintain my preferred training frequency.
Last year I cut volume down a bit more and reduced frequency some by adding an extra rest day here and there. This coincided with reaching new all-time highs in strength and muscle mass.
This year I've cut volume slightly again, but reduced frequency even more. For a good portion of this year I was taking 2 rest days per week, which I'd never done previously. About 4-6 weeks ago I dropped it to training every other day. This has again coincided with new all-time highs in strength and muscle mass.
For context, I'm closing out a growing phase and a pretty lean 275lbs.; currently flat benching 430 for 10, military pressing 315 for 10, rack deadlifting 500 for 10, Hack squatting 500 for 10, leg pressing 1,000 for 10.
I do less working sets than ever and take more days off than ever because the weights I lift are so taxing that I have to for maximal recovery. I do push / pull / legs and have gone from hitting everything twice a week (two different workouts) to once every 5 days. It's now 10 days between doing the same exercises.
I do think frequency could go up some after maintaining this bodyweight for a while, though unsure of how much given the weights I lift and my intent to keep progressing them. Part of the need for recovery at this level is just how taxing the growing process is on the body. Maintaining would be easier.