Thread: Day after training large bodyparts

Take a look at Westside. Conjugate periodization may call for training six days every week (like my routine currently does). I made my routine to purposely do this. I have three heavy days and then three light days where I use just the bar to help recovery times, keep me from being bored, and improve my flexibility. I do all compound movements, but only two each heavy day (thumbless reverse grip bottom BB benches, SLDLs; deadlifts, yates rows; front squats, pull ups). I do the same exercises on the light days, but with as much speed as possible (and occasionally throw in another exercise because the light days aren't very taxing). It works for me and I love working out six days a week (it's in my basement so no driving to the gym). Also remember that just because they're big doesn't mean they know anything about training.

I should also say that I do an extremely small amount of volume (3x2 for heavy days, 3x10 for light days).

I never do more than 2 days on...then take 1 day off.
I do 9-12 sets for big muscle groups

Who the Hell cares what big guys are doing? They may have also been lifting for 15 years, be on roids, be working on a different intensity level than you might think, etc.

Anyway, I say training 2 days in a row is just fine. However, I would try not to train 3 or more as a natural lifter. It is a good rule of thumb, but it can be broken as well. Overreaching and then falling back to an active recovery phase is a great way to maximize results.

When I said big I meant they look they know what they are doing. I know that can be deceiving. So of my friends are big and dont' even lift.

i workout each muscle 1x a week i'm curently doing push/legs/pull

I dunno, everytime I do large muscles like back and legs, they are sore and I mean really sore for the next 2-4 days depending on how hard I hit them.

I have no problem going 3 days in a row..even when I'm off...


I try not do three core muscle groups in a row though (chest/back/legs)

Originally Posted by lnvanry

I have no problem going 3 days in a row..even when I'm off...


I try not do three core muscle groups in a row though (chest/back/legs)

Yes but you are a genetic freak..............and younger than some of us old guys

Originally Posted by ForemanRules

Yes but you are a genetic freak..............and younger than some of us old guys

TY

Originally Posted by Squaggleboggin

Take a look at Westside. Conjugate periodization may call for training six days every week (like my routine currently does).

True, however, only 4 days per week does this consist of intense resistance training sessions. The ideal split they layout (Monday, Wednesday, Friday, and Sunday) only has you working out 2 days in a row once per week. The other couple days of work that you are supposed to perform in GPP work.

Basically, you are supposed focus on active recovery or another facet of performance related fitness that you feel you need to work on to promote continued success in powerlifting and allow you to function in the real world. Increased work capacity is also another reason for this GPP training. However, it is not mean to enhance strength directly.

after i train my large body part i usually take a 15 min. break and train it again. Rinse, and repeat. My girlfriend says i went 6 times one night, but hey, who's counting?

Originally Posted by nmuriqi

after i train my large body part i usually take a 15 min. break and train it again. Rinse, and repeat. My girlfriend says i went 6 times one night, but hey, who's counting?

Originally Posted by nmuriqi

after i train my large body part i usually take a 15 min. break and train it again. Rinse, and repeat. My girlfriend says i went 6 times one night, but hey, who's counting?

Didn't your hand get sore?

Originally Posted by CowPimp

True, however, only 4 days per week does this consist of intense resistance training sessions. The ideal split they layout (Monday, Wednesday, Friday, and Sunday) only has you working out 2 days in a row once per week. The other couple days of work that you are supposed to perform in GPP work.

Basically, you are supposed focus on active recovery or another facet of performance related fitness that you feel you need to work on to promote continued success in powerlifting and allow you to function in the real world. Increased work capacity is also another reason for this GPP training. However, it is not mean to enhance strength directly.

True, but one could argue that improved recovery time means enhanced strength in the real world. Like I said, I only do three days that I would actually consider taxing to my body - the other three are basically for me to not be bored, improve my flexibility and enhance my recovery time. The increased work capacity and other performance-related fitness exercises are also incorporated into my routine in some way.

It is fine to work big groups back to back. I wouldn't work back heavily before a heavy leg day if you intend on squatting, but other than that you should be fine. If I were utilizing a push/pull/leg split and was doing push and pull on back to back days I might alternate doing push first one week and pull first the next or perhaps alternating intensities of each every week so that one doesn't get more effort than the other. I also don't typically go for more than 2 days in a row of resistance training/plyos, but some sports may require it.

This space is reserved for acknowledgement of Triple Threat's excellent comeback.

You've gotten a different answer from everyone here. The thing is, they are all probably correct. Everybody's different. If I go to the gym on Monday and have an absolutely killer leg workout there's no way my central nervous system is going to recover enough by Tuesday to allow me to get in a really good chest workout. I've tried, couldn't do it. What you need to do is give it a try and see what happens. The only thing we can do is tell you what works best for us. You'll have to find out what works best for you with trial and error.

Originally Posted by Squaggleboggin

True, but one could argue that improved recovery time means enhanced strength in the real world.

Yes, GPP training has indirect effects on your SPP performance, which is powerlifting in the case of Westside. I really just wanted to clarify so people realize that Westside is not 6 days of lifting heavy weights.

For those of you who don't know much or anything about GPP training, do a search for the interview with dave tate that I posted.

Like I said, I only do three days that I would actually consider taxing to my body - the other three are basically for me to not be bored, improve my flexibility and enhance my recovery time. The increased work capacity and other performance-related fitness exercises are also incorporated into my routine in some way.

When you said 3x10, I took it to mean that you are working at an intensity that becomes somewhat challenging for 10 reps. I take it this is the super lightweight training to enhance your form that you had been speaking of? My apologies for thinking otherwise.

Originally Posted by ALBOB

The only thing we can do is tell you what works best for us. You'll have to find out what works best for you with trial and error.

I notice that a lot in this sport.

I say what ever works for you use it. If you can get away with lifting 6 days a week and still recover, then you should out grow someone twice as fast.
example if you put on 1/64" evry time you bench press and this is done once a week, you would put on approx .81" on your chest in one year. now if you bench twice a week and recover then you would put on 1.62" a year. Of coarse you would have to make sure you eat enough to add this.