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Change Of Workout?



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Old 04-25-2010, 02:16 PM
sneaky1 sneaky1 is offline
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Hey All, would like yoour advice, Im 43 and my sons 17, we have been training together for about 8 months and have seen good gains in both size and strength(not massive but good). We have been doimg 3 days a week on a 2 day split, chest/shoulders/tris, legs/back/bi's, which on average is 1.5 days a week ovver a fortnight. I was talking to one of the bigger guys at the gym the other day and he was saying 3 bodyparts a night were probably too many as your body has to send its blood all over the place in the one night, rather than really concentrate on a couple of muscle groups, he said really hitting 2 would be better. So I was thinking of switching our workout to chest/tris, back/bi's, shoulders/legs and doing an extra set on each part(we currently do 3 exercised 4 sets to failure) or an extra exercise for each part, this would allow us to really concentrate on each muscle group and also cut our gym time (currently about 1hr 40 mins) to about an hour which I have been told is as much as you should do(and I know my son would like). My only problems this. that would mean only training each body part once a week, which I know lots of people do, but before i have even started the routine I dont feel I will be doing enough. I know the only thing to do is try it, and inevitably thats probably what I will do, but I'd hate to be working out and going backwards (especially for him). Any advice/opinions would be greatly appreciated......Pete
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Old 04-29-2010, 02:13 PM
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Ross86 Ross86 is offline
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The best advice (IMO) would be to do an upper/lower split. Don't do every set to failure. Don't do most of your sets to failure. It's counter productive.

The guy that told you to only do 2 body parts because only so much blood can flow to one place or another doesn't know jack. He probably came up with that idea himself.

Doing one body part each week is dumb because you're reducing the cumulative stimulus for growth. It's kind of like the idea of intermittent fasting. Some people eat less frequently because their bodies are very sensitive to nutrients if they haven't eaten in a while, so the nutrient uptake is higher when they do eat. But keeping your body supplied with nutrients throughout the day more than makes up for that. This guy is thinking you that you will recover and grow more from one workout (done once a week) compared to one of the workouts you'd do twice a week. And he's right. But compared to two workouts, he's way wrong.

These numbers are totally arbitrary and don't mean shit, but it's just to illustrate a point. 1 body part per week = 100%. 2 body parts per week = 80% x 2. I'd rather have 160% than 100%.

Depending on the volume & intensity, you should be able to train 3-4 days per week. If you want to spend less time in the gym, then reduce the rest period between sets.
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Old 05-02-2010, 09:16 AM
muscleblogsa muscleblogsa is offline
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I agree with doing a upper/lower split, 4 day's a week will suffice, I would do each muscle group once a week. It is important to note that you won't actually be training each muscle group only once, because bench presses involve the triceps and front delts, shoulder presses involve the triceps as well, and pulldowns for example will activate the biceps. Squats will work your lower back, as well as deadlifts. What I would like to suggest to you and your son is to try and incorporate as many compound exercises into your routine as possible, this will also help with reducing gym time.
Hope this helps
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