Thread: Stepping it up
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Old 09-25-2005, 11:10 AM
Darkhorse Darkhorse is offline
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Damn, that's a lot of days. I used to do 5, and I was dragging ass in the gym, skipping days, ect. But, to each his own...

If you want 6 days, here's some considerations that you need:
1. working muscles more than only once a week
2. lowered daily volume is the only way to benefit from increased freq./days.

In my opinion, the best option is an upper/lower split. Nothing less. The quickie explanation why is because if protein synthesis is elevated for 72 hours after weight training a muscle, then why the hell would you wait a week? That's 3 days of growing, 4 days of maintaining...

1- upper
2- lower
3- upper
4- lower
5- upper
6- lower
7- OFF

Upper:
chest- Incline Dumbbell-2 sets
shoulders- Standing Military-2 sets
triceps- Skullcrushers-2 sets
back width- Pullups-2 sets
back thickness- Rows-2 sets
biceps- Barbell Curls- 1-2 sets

Lower:
Quads- Squats-2-3 sets
Hamstrings- SLDL-2-3 sets
Lower Back- Hypers-2 sets
Calves- whatever
Probably throw in shrugs on lower days

This should at least be your reasoning. You can rotate exercises every week. If you decide to take a week to scale back to a 4 day a week, just combine the upper days together, and the lower days together. Your goal is if 4 days, the total daily volume must be double what your 6 days a week sessions are.

If you look at the total weekly volume with this scheme, you are doing 6 sets per muscle group throughout the week. Rep schemes also can be different week to week (and should be). At least some type of linnear periodization scheme that will allow you to progressively increase the weights session to session. Whatever you decide, the daily volume has to be low or else you can and will overtrain.
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