+ 3 Training frequency and rest
There’s was a poll on here started by my friend @press1 it was about how long you test each muscle after training.
I have always trained to complete failure and I was adamant that you needed a week to recover and grow. That had worked for me and was hammered into me by the guys I looked up to in this game, I coach and PT a lot of guys and girls now and over the years and always stuck to this way of doing things. I was sure that training to failure more than once a week would have a negative impact so I thought fuck it let’s see. I started hitting each muscle every 3 days and this made me have to train twice per day for 45 mins instead of once. With that in mind I thought I’m going loss mass and size as I didn’t adjust my diet. So after conducting this little experiment Im going have to eat that humble pie, I have put mass on I feel tighter I weigh more and feel great. I would strongly recommend to the people who were hitting each muscle once weekly to give it a try because it’s absolutely working for me and I never for a second thought it would. Just for clarity I think being able to recover like this is a lot to do with the gear but I haven’t changed my cycle at all to aid the recovery it’s the same as before I started training like this .
So the short version , you can definitely recover and grow with 3 days rest on each muscle
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Tom platz said he could only do legs twice a month I believe. He went that hard that it took two weeks to recover from the workout
When not trading for a power lifting comp I’ll train 6 days : chest/back day1 shoulders/arms day 2, legs day 3, then repeat , heavy the first day for strength, lighter the second for hypertrophy. Been growing and having continuous strength gains after switching from one day week training . When training for power lifting comp everything changes.
My poll was more based on how long it took your muscle to recover after training buddy ie. How long after training did your muscle stay sore for, as my belief is whilst it is still sore its not ideal to train it again due to the potential for injury, if the muscle fibres are not fully bonded again and still have microtears in them. When I use to run Tren I could always train a muscle twice a week as the recovery was so much quicker and better and there was no doubt I got a lot stronger training twice a week. But now not running heavy gear and also due to age it takes 4 to 5 days now to where it is no longer sore, so frequency suffers a bit.
I also think that due to training being different in both strength training and Bodybuilding style, where in strength sessions you are focusing on moving more weight for lower reps, in bodybuilding it doesn't matter so much about the weight but more the mind muscle connection and doing more reps at the same time - if you train the muscle again while still slightly sore then when doing more reps in a more controlled manner there is much less chance of injury occurring so you can get away with it a little more. I guess you could say you could do a speed/light session for powerlifting but I've never really seen much benefit from those.
I switched to push/pull/legs split because of this. I don’t know if it is due to a different way of training and body shock, but the results were plane as day. When I was pinning, it was five days a week with and accessory leg day and an accessory upper body day (usually push). Since I got off, I started jiu jitsu and only make time to lift three times a week (push/pull/legs) a week and roll in the gym three times a week. I still feel strong and don’t feel limp after a heavy lifting day. May be an age thing too though.
anvilI had this revelation about 1.5 years ago. Thirty years of only a slightly varied protocol. Upped my frequency also. Now I just go by how the muscle feels, if it go again, I do it.
I was dead against it put that poll made me think about it and if I’m honest I was trying to prove my self correct and turns out I wasn’t.
Whats your training split ?
anvilHonestly big guy, I train up to 7 days a week, arms legs two times per week, the rest solo. Take a day off when needed no scheduled. If I get through the week and I feel good the last day will be all upper body.