Is 1 day's rest enough?

[Khaine]

If you're lifting heavy, you shouldn't be able to do 3 hours of chest lifting....

Now, even if doing twice as many sets won't DOUBLE your restitution time, it will make it longer..... So for example, doing 12 sets will mean your muscles need more rest than if you were doing 6 sets, all assuming these are done at the same intensity level..... Agreed....?

Now, when I was doing 10-12 heavy sets on chest twice a week, I got results at first, then started overtraining within 4 weeks, so I KNOW it doesn't work for me over time..... Of course, this will vary from person to person and I'm sure it can be effective to jump start your muscles into growth, but based on experience, I wouldn't recommend anybody to do high intensity, high volume weightlifting workouts twice a week for each muscle group....

I plan to play around with lower volume workouts later this year though, trying a twice a week program then....

[rangers97]

well today was my second day of full body workouts, and I am doing 1 set per exercise and ALL my lifts went up today from wednesday. I will post my results in my journal, but I think it will be a very good program...very very tough, kind of makes you see how poorly you are conditioned. So it is my very early opinion on this, that it is possible to train a group 2 or even 3 times a week , so long as the volume is in check. For me, this volume is 1 set per exercise, but it is a balls to the wall set to failure, and as long as my lifts keep going up, I will keep doing this, cause I know it will be working

[Cort]

Originally Posted by Khaine

Now, when I was doing 10-12 heavy sets on chest twice a week, I got results at first, then started overtraining within 4 weeks, so I KNOW it doesn't work for me over time.....

You can design your routine in such a way to allow an "easier" week every 3-4 weeks to offset that.

[Khaine]

Yea, I thought about that.... More frequent off weeks, alternating high intensity and low intensity weeks, there are endless possibilities as far as scheduling workouts go and I'll probably go through most of them at some point..... BUT, my point was simply that high volume, high intensity twice a week will most likely lead to overtraining..... It CAN be avoided, but it can also be a crushing blow to your progress.....

Originally Posted by rangers97

well today was my second day of full body workouts, and I am doing 1 set per exercise and ALL my lifts went up today from wednesday. I will post my results in my journal, but I think it will be a very good program...very very tough, kind of makes you see how poorly you are conditioned. So it is my very early opinion on this, that it is possible to train a group 2 or even 3 times a week , so long as the volume is in check. For me, this volume is 1 set per exercise, but it is a balls to the wall set to failure, and as long as my lifts keep going up, I will keep doing this, cause I know it will be working

What kind of reps are you doing with this program....?

[rangers97]

Originally Posted by Khaine

Yea, I thought about that.... More frequent off weeks, alternating high intensity and low intensity weeks, there are endless possibilities as far as scheduling workouts go and I'll probably go through most of them at some point..... BUT, my point was simply that high volume, high intensity twice a week will most likely lead to overtraining..... It CAN be avoided, but it can also be a crushing blow to your progress.....



What kind of reps are you doing with this program....?

I do one set to failure, 10 reps is the most I will go up to in a set. If I make it to the 10th rep then the next day I will increase the weight and go from there. I think it should work out to about 7-10 on most of the exercises.