I thought it would be more efficient. Less travel time in particular but if you're stressing the muscles enough to the point of soreness, what does it matter how many times or how long you work out?
With all-out, full-body workouts, wouldn't you run out of energy before working your body to the point that it would be sore the next day? It's like starting a marathon by sprinting.
The problem with that imo is, theres absolutely no way I'm going to be able to go hard out with all the big compounds in one session. Everyones different, but you can absolutely get stronger/etc with 2 full body workouts a week, provided you're stressing the muscles hard enough, but it really depends on the individual. Personally I go with legs/push/pull/ split with arms, imo it helps me continue to keeps progressively overloading well and log my workouts and make sure weight is going up. this is currently what im doing, had to taper back to this because of increased field training. Spoiler DAY 1 LOWER (LEG) Back squat warmup, 3x4-5 Front Squat 3x4-5 RDL 3x8-10 Walking Lunges 3x8-10 Ham Curl 3x8-10 DAY 2 PUSH Flat Bench Press 4x6-8 Incline Bench 4x8-10 Chest Flys 3x10-12 Dips 3x10 Skull Crushers 3x12 DAY 3 PULL Deadlift/Sumo warmup, 5x1, 4x1, 3x1 Bent Over Row 3x8-10 Prone Reverse Fly 3x10-12 Chin ups 3x8-10 Face Pull 3x8-10 DAY 4 ARM DB Shoulders 3x8-10 Lateral Raises 3x10-12 Bicep ezBar 3x10-12 Tricep Pushdown 3x10-12 Hammer Curls 3x10-12 for size Some previously have questioned why I do so 'little' for deads, I don't like getting to the point where form will break down because of fatigue, its great to take footage of yourself because if you're deadlifting say 85% of your 1RM, rep 1 and rep 8 will look different and put you at risk. Plus, the 12 total working reps falls in Prilepins chart of 10-20 reps for a 80-90% loading, especially considering I'm performing the eccentric portion
I'll have to try that schedule if I feel like mixing it up. Regarding Dead Lift... I'm new to it but it makes sense why form is so important. Where would you say the common breakdown is? Rounded back? Timing of knee/leg movements? One issue that gets me is grip... Sometimes the bar gets a bit moist and my grip slips which affects which arm muscles are being used. Any tips you have for better grip? Thanks.
Glad Panda answered this because I'm kind of new to lifting. After doing a bit of research, it sounds like most people split their lifting into muscle groups or by pull/push as Panda described. When I did P90X, the organization of the workouts by muscle group seemed to work as it helped tremendously with maximizing results and keeping track of progress over time.
I'd say rounded back is the biggest issue by far. I'm very cautious about keeping good form. Try wrist straps to keep grip. I don't use them that much, but on occasionally its nice to have so that you can focus on form and not be worried about grip.
wow... did bench press today.. couldn't do it.. I think we started on 25 pounds on each side and i did 10 reps. Then did 35 and I did 6 reps.. then I had to go back to 25 and did another 8. Then we went to incline w/ 25 pounds on each side, first set i did 10 w/ no problem. Second set, I did 4. Hey, I'd say thats not bad after 8 months?
Others have already answered this sufficiently, so I don't have much to add... but the people in the gym who I see do these types of workouts are generally the ones that look the same (if not worse) a year later. Zero results. Modified version of the great Ronnie Coleman quote: 'everybody wants to get in shape, but don't nobody want to put in the time and effort'. Groupon Goods frequently has this stuff on sale for really cheap. You can usually get 2 or 3 bottles for $20-$30. In my experience, definitely rounded back. I cringe when I see some guys deadlift... their lower backs would be exploding if they were using more than 185 lbs. As for grip, just get straps like DonkeyMagic suggested. Not sure what kind of grip you are using, but maybe try mixed grip. Nah, not bad at all. Take it easy the first time or two back, your lifts should go up pretty quickly once you ease into your routine. I remember when I went too hard my first time benching after a long layoff... thought everything was fine, but then caught a sick case of DOMS. Couldn't even sleep bc my chest/arms hurt so bad. feltbadman
It depends on the individual's goal's and capabilities. In theory, your effort level won't be as high throughout a longer full body work out compared to one split over more days. You may start going 100% and by the time you're almost done, you may only be at 60% effort. Of course, you're not going to know that because it'll feel like youre giving it your all. The only way you'll know the difference is, if you split it up, You should be able to lift more or put out more reps by breaking it down to more than one day. How many days and what or how many parts each day are all variables you'll have to play with to address your goals. If you're trying to build muscle only, then all you need is to be rested and have efficient work outs. Longer workouts just start to work your cardiovascular and muscular endurance, which isn't that important to someone just trying to gain muscle. Now, if you're someone who's training for a sport or job that requires strength, but for a longer period of time, then you'd be better off training longer and more parts in a day, in exchange, you sacrifice some power/strength, but gain cardio and muscular endurance.
The most common breakdown imo, is as you said a rounded back. should always take training footage, just iphone or whatever is fine. its something you'll notice immediately on footage but not necessarily during your lifts. As far as grip strength goes, I find overhand/underhand works just fine, straps are OK but I'd advise against using them on every rep/set, the hook grip works well but can be painful on your thumbs. If you're hands get too sweaty than chalk may help with that.
That's dumb. If I work out hard and I'm sore for two days after and I end up only working out twice a week with that regimen how is that "everybody wants to get in shape, but don't nobody" blah blah blah? The goal of a workout is to stress the muscles so they'll grow back stronger. If I'm sore then I've done that. And how do you know when people are in the gym and how they feel afterwards? What are you clairvoyant? Load me up with some more bro'speak bro.
Like I said before, others have already answered your question. Sorry you didn't hear 'it's cool to work out your whole body twice a week since you can't be bothered to go to the gym more often than that - you'll still make significant progress, bro.' Do whatever makes you happy, it really doesn't matter to me. Not sure why you sound so offended.
Also, not sure where you're getting any broscience from my post - I simply referred you to others, and I don't believe theirs were broscience either. As for people looking the same, perhaps you haven't ever been to a gym consistently, but you definitely end up seeing the same people over time and it's pretty easy to tell which ones are making progress. Doesn't take a clairvoyant, just functioning eyesight.
And seriously, everyone should log their workouts. Otherwise if you lose focus it can be like pissing in the wind if you're not conscious of increasing reps/sets/weights over time
LMAO <iframe width="560" height="315" src="//www.youtube.com/embed/Mjwz2JtfVts" frameborder="0" allowfullscreen></iframe> <iframe width="560" height="315" src="//www.youtube.com/embed/aNQoec2JI08" frameborder="0" allowfullscreen></iframe>
I see people do this, and always see that you should do this, but I feel like I have a good grasp/memory of what I did, how much I did and how I felt afterward
Does anyone ever do a set and then hop on the treadmill and hop back to do a set and each set done is 1-2 minutes on the treadmill. I was doing 10 reps and 2 sets each exercise on Bowflex. It feels pretty good and gets the heart rate up...and kocks out some cardio. But, what is the impact on the lifting side and muscles. Less muscle recovery/growth than if just lifted alone? Not sure what the pros/cons are. It certainly feels like a better workout than if just lifting alone.
