3x week/FBW or 4X week/FBW?

[viet_jon]

what's better?

adv 3x.
1. Never work out two days in a row, better recovery.
2. day off between workouts = more hungry to lift harder

adv 4x
1. More frequent workout, possibly more total volume
2. 1 back to back workout a week, stimulating muscle before full recovery?

 

[Valias]

I'd go three normally, maybe every month go four or something. I know i couldn't do consistent 4 FBW a week, i'd burn out pretty quick.

 

[CowPimp]

I don't think I could handle 4 full body workouts a week unless I cut out some of my conditioning work.

 

[P-funk]

I have done 4 full body workouts in a week. I can do it for 4 weeks and then drop to 3.

The volume on each day is very low and I split up movements (ie, squatting or lower body pressing one day, deadlifting or lower body pulling on the next).

 

[viet_jon]

I've been poking around your guys journals.....interesting stuff you guys do.

Pimp, I need to borrow some of your Gpp work ideas. Pushup and pullups are getting boring.

Funk, I'm looking towards a low volume workout similar to yours without the O-lifts. My newb energy is gone, I burn out after 15-16 sets. BTW, I borrowed the statement , "keeps me hungry to lift harder" from your journal, which I think is so true.

 

[viet_jon]

BTW, don't you guys think deads is more of a push movement?

here's a set of tips i've been using.

1. Look up towards the ceiling, and *not* at the mirror. This will keep your back from "rounding".
2. Reach back with your butt, like you're trying to sit in a chair that's too far behind you.
3. In addition to this, try to imagine your spine stretching out. This will further straighten your back.
4. Tighten your abs as if bracing for a punch, and *then* inhale. This will protect your back.
5. Tighten the rest of your body, from head to toe: grip the ground with your feet, tighten your legs, glutes, arms... everything.
6. Let out a very small grunt, as if bearing down one last time.
7. Now, stand up slowly. Keep your shoulders down, imagine your arms are just cables holding the weight. Picture that you're pushing the ground away from you instead of lifting the weight off the ground. Just grind it, don't try to explode off the ground.
8. At the top, lock out, let out some of the air and inhale again.
9. Lower the weight with tension.
10. Rest a few seconds, lather, rinse, repeat.





at 2-3rm attempts, it's more of a pull movement for me beacuse of bad form. But anything 6rm+ with good form, seams more of a push movement.

 

[P-funk]

yes, you are pushing your legs against the floor.....it is a pull though because you are pulling the weight up.

either way, the important thing isn't how you classify it. That is just ghey semantical bullshit. The important thing is that you do some sort of squatting movement and some sort of hip extension movment that hits the posterior chain (glutes and hams).

 

[CowPimp]

The primary articulation the drives the deadlift is hip extension, not knee extension. Nonetheless, like P said, don't get into semantics like that. Squat, deadlift, and lunge. You'll do just fine.

 

[viet_jon]

Aight....got it!!!

Squats and deads. I havn't tried lunges yet, just step-ups. I need to do some tweaking.