each part twice a week, anyone have good luck

[swordfish]

This was my split, i changed the days around, but i did everything 2 times a week-

monday- bis tris calves- morning
shoulders- evening
tuesday- legs
wednesday- morning- back
evening- chest
thursday- bis tris calves- morning
shoulders- eveninig
fri- legs
sat- mornin- back
evening- chest


anyone else do each twice a week, i know a lot of people consider this overtraining but i did it for 6 weeks and i felt no signs once so ever. each part was 3 exercises, 3 sets, 5-30 reps, and i gained a lot of mass. anyone else got a good split for 2 times per week??????? lots of intensity and a mediocore diet, but it worked very well for me.

 

[Duncans Donuts]

two a days 6 days a week...why are you asking if you claim you made great progress on it in 6 weeks and gained loads of mass on a mediocre diet? I would never waste my time with that but if you had such great progress I dunno why you stopped.

 

[min0 lee]

Good genectics.

 

[King Silverback]

Personally, I would be WAY overtained if I did that!!! But hey, if it works for you, more power to ya

 

[CowPimp]

If I were going to train everything twice per week, I would do it differently than that. However, if it is working so great for you, then you should continue to do it.

 

[tenxyearsxgone]

SF -- I think the only way that could conceivably be a good routine is if your a farily newbie or you are juicing or have olympia elite genetics or all three ... anyway Check out this routine I am currently doing and was given to me by a powerlifter who is insanely strong ... its a 3 day routine but I added a 4th day for Biceps and active recovery for chest/legs, I also changed a few things around to get some of GoPro's ideas from his P/RR/S routine, the key here is Intensity, us about 80-85 percent of your 1 RM for the 6 rep stuff and a little more for the 4 rep stuff you can go to www.bodybuilding.com and find their 1 rep max calculator and use the info to determine what you need to lift, dont forget to EAT ...

Strength Routine


Monday:

Squats -- 2 x 6
Squats ??? 1x15-20
Box squats -- 2 x 8
Good Mornings -- 2 x 6-8

Calves superset -- 2 x 10
Abs

Wednesday:

Flat bench -- 2 x 4-6
Incline Bench -- 1 x 6
Weighted dips alt with JM Press -- 2 x 8
Military Press -- 2 x 5

Friday:

Dead lifts (alt w/ SLDL) ??? 3x3
Bent over rows -- 2 x 4
Pull downs alt with Pull ups -- 2 x 6

Saturday:

Speed Squats (50 to 60 percent) 10x2
Speed Bench (60 percent) 9x3
BB Curls ??? 2x4
DB Curls ??? 2x10

Calves superset -- 2 x 10
Abs

 

[LAM]

that routine can surely work. if your training frequency increases then the volume of each training session has to decrease, plain and simple...

 

[tenxyearsxgone]

yeah saturday is active recovery for chest/legs...and a day for bi's...nothing speciall...goal here is strength wanna get my lifts up big before i do any sarcoplasmic hypertrophy training

 

[LAM]

yeah saturday is active recovery for chest/legs...and a day for bi's...nothing speciall...goal here is strength wanna get my lifts up big before i do any sarcoplasmic hypertrophy training

technically an active-recovery training session should preceed the day that the body part was actually trained...

 

[tenxyearsxgone]

Well im not sure if i learned it that way but in any even the purpose of day 4 of training is to train speed...a key component in strength training and when trying to lift maximal weights...as seen through Westside training...its very low workload and intensity as it focuses on speed...so its really a 3 day program...

 

[Mudge]

Depends on the volume used, I liked HST. I have done as much as the body 3x a week, never more than that.

 

[Newt]

technically an active-recovery training session should preceed the day that the body part was actually trained...

Yeah, that's what I tought.

 

[WilliamB]

What is an active recovery?

 

[tenxyearsxgone]

http://www.abcbodybuilding.com/magazine03/activerecovery.htm