I’m glad you guys did this I’ve been doing it similar to this I call it my intuitive lifting if it hurts or feels good I do what feels good and try to hold off until it feels good or ready
Currently training Push/pull/legs 6 times a week as a hypertrophy phase (I always see improvements when i switch back to a strength routine with fewer days after coming off of this)
I train upper on Saturday and lower on Sunday for the construction work season and then jump to a bro split for the winter. I maintain all summer and peak my body by spring before returning to maintenance mode again
Great points in regards to auto regulation and the necessity of trying new things to find what works for you. I think this is especially true for those who have just transitioned out of "beginner" to "intermediate" that have maximized the potential of linear progression and have started encountering recovery issues. What better time to experiment? Commit to a program, run it all the way through, and start making notes about what worked and what didn't. Then it's on to the next one until you have enough knowledge of yourself and various training methods to tailor your own program specific to your needs.
Please discuss natural and enhance training frequency. It seems clear to me that naturals benefit more from higher frequency lower volume training and enhanced individuals benefit more from lower frequency higher volume - due to them growing and adapting for much longer than naturals due to the drugs.
doesnt matter. on gear, recover faster, but also lift heavies to break down more. all in all you generally end up needing as much recovery if you push both 100%. the one on gear is just gonna be lifting more
Enhanced have to use a lower frequency because their tendons are not as developed/strong as their muscles, their muscles are relatively stronger than their connective tissues. Tendons do not grow/strengthen from steroids if not joint issues would be obsolete (or maybe they do? , but connective tissue strength take a very long time to develop)
Exactly what I do, training two days in a row leaves me feeling weak and back spinning my wheels. I can do it every once in a while but consistently doing it causes me to stall
At 53 years old and lifting for 35 years , I can only tell you what is currently working for me. As recovery and inflammation are always an issue for me, I do the following ...... Sunday - Deadlift (rep range 1-5) ...ONLY bi Weekly! Alternating with a light varied Back & bicep workout in the weeks in between. Tuesday - Heavy Bench press (rep range 1-5) Thursday- Heavyish' squats (rep range 1-5) & Light Bench press 3 sets 10 reps...VERY LIGHT ! 30- 40 kg (just to keep the bench groove greased) The only thing that really changes is that if I get any grief from squats , I will dial it back for a week and of super light (EG: 20-40kg super strict for 3 x 5reps) Good luck ...... Remember some times Less IS More!
This is epic, so true, it's like the deadlift, you gotta figure out what works for you the best, sumo, conventional, sumo with feet shoulder width apart, you gotta find that stance that makes you go "yep, this is it"
Yeah i noticed that i can do squat n deadlift twice a week but i would have to wait a whole week to recover so i alternate n its a nightmare doing both together haha
That’s the thing that drives me nuts with the form-Nazi’s! They troll the crap out of a guy if he doesn’t hit “depth”. He was spot on. It’s subjective. You can see if a person isn’t dipping their behind enough, sure, but to Monday morning QB the parallel portion is ABSURD. Just getting under a bar and doing some even half reps can get the blood pumping right for a particular day.
Training seems to always be broken down into a “training week”. I like an every other day lower body upper body split. I never adhere to a set week schedule. I have a home gym and can train anytime I want.
VERY TRUE about how some people are good at reps and others at singles. In my own case I have long arms so reps on the bench required working over a longer range of motion than most people and when I first benched 350 for a single I was only doing 265 for 8 reps
3x and 4x frequency has gained in popularity over the last few years as the bench is, for some people, more technique driven than their other movements and so they need more exposures to the lift. Not all of the sessions are going to be at a high intensity, % of max bench, where maybe two of the sessions are at a higher intensity with a lower daily volume and the other two sessions are the inverse, higher volume with a low to moderate intensity. The bench usually requires a higher weekly volume to grow and so 3x and 4x frequency is a way to achieve that.
