Hi
At the moment Im on a one day on one day off routine (one week 3 days next week 4 days)lower body and upper body split on 2 alternated workouts... all compound movements except for the forearms and the calves press...I do abs at home 2 x week
Im enjoying it and will finish this year with that split...but I was wondering what is the relation between rest and intensity...in one word which one si better:
A) one muscle group(back, legs, chest, delts, arms) (3 or 4 timeas a week as in one day on one day off)so u exhaust properly said muscle group and give it 10 days rest till next time or
B) body part (lower and upper)(3 or 4 timeas a week as in one day on one day off) in which u dontt manage to exhaust your muscles as much as in example A but you come back to them every 5 days
on both examples u r working one day on one day off (monday, wed, fri, sun, tue, thu, sat) 7 days every fortnight but on example A is only compound exercises since u dont have time to cramp isolation exercises into one workout given the many diferent muscles u r working.. but u come back to hit it in 5 days
On exmaple B u wil add isolation exercises to post-exhaust the muscles really working them hard in one section and giveing them 10 days rest
I'm currently doing example A but maybe in a few motnhs would want to change it to the example B and I was wondering what the difference is... which one is best?
thanx a lot for your help
Rest and exhaustion
Moderators: Boss Man, cassiegose
if training every 2nd day religeously than i'd go with b assuming it lloks like this;
mon - lower
wed - upper
fri - lower
sun - upper
tue - lower
thu - upper
sat - lower and so on (i assume that's what your talking about)
full body 4/week is probably a bit much unless you have strategically worked up to it albeit Chad Waterbury's Final Frontier Program (i think that's it)
either the way the volume would be roughly the same just all done over 2 days instead of 4
a good idea may be to alternate the different set ups monthly???
also i'm not sure if either plan is sustainable for a long period of time either but we'll find out i suppose
are you including deloading weeks??? i think you should
mon - lower
wed - upper
fri - lower
sun - upper
tue - lower
thu - upper
sat - lower and so on (i assume that's what your talking about)
full body 4/week is probably a bit much unless you have strategically worked up to it albeit Chad Waterbury's Final Frontier Program (i think that's it)
either the way the volume would be roughly the same just all done over 2 days instead of 4
a good idea may be to alternate the different set ups monthly???
also i'm not sure if either plan is sustainable for a long period of time either but we'll find out i suppose
are you including deloading weeks??? i think you should
well you can't continually increase wt everytimer you train...initially you will but they'll come a time when you can't...if you've reached that point already than you should use them...the less expercinced you are the less often you'll need to do it...basically you drop volume and intensity 20 - 50% depending on what type of program you've just come off...another way is to cycle strength and mass phases every 3 - 4 weeks where the mass weeks acts a deload type phase but you should still do some sets heavy to maintain strength from phase to phase or you'll increase, lose it, increase, lose it etc
thnx swansow5
From next year I will include deloading weeks to c how it goes .
On another note: right shoulder is still tender ....it has been a month now without doing chest properly!...I like the close grip for triceps but Im not using it rite now ...any triceps move that wont compromised shoulder?
many thanx
From next year I will include deloading weeks to c how it goes .
On another note: right shoulder is still tender ....it has been a month now without doing chest properly!...I like the close grip for triceps but Im not using it rite now ...any triceps move that wont compromised shoulder?
many thanx