BTW, on lower one I'd recommend a single leg movement in place of the squats. Static split squats, static split squats with either leg elevated, reverse lunges, reverses lunges with either leg elevated, dynamic lunges, walking lunges, bulgarian squats (back leg elevated), step ups....
Quote:
|
I can give your workout a try however I am a little concerned about not getting enough rest/recuperation between workouts. I read a lot of the stickies and how important it is to get enough rest and to 'stimulate' the muscles and not 'annhilate' them. I've only been doing this for 6 months now and lost when I read conflicting points of view.
|
There is nothing conflicting then. If anything the suggestion Wolf made is low frequency with LOTS of time for recovery. Normally you would do two lowers and two uppers per week.
I think I understand where you think the conflict arises. And I'm sure you've read a lot of stuff, besides the stickies, that represent extreme camps. What has happened is you've taken it to an extreme yourself.
You've taken the "enough rest" and made it "work a muscle once a week". You've taken "stimulate not annihilate" and made it "keep the volume very low". This is actually why I wish people wouldn't point every beginner to the stickies because beginners are not the intended audience sometimes. Instead of educating you they've made you paranoid!
The audience that the 'why aren't you growing' sticky is speaking to is doing nothing like what you've been doing. It is meant for people who already have been doing the wrong thing for a while. Since you haven't had that experience you have simply based it on the wrong parameters. You misunderstood the advice in it therefore.
Prob in this case it would be best to "forget" about all that and just take some of the advice that's been given and work at it for a while.