Search found 16 matches

by Vigilius
Tue Feb 11, 2014 11:02 pm
Forum: General
Topic: 48 hours of recovery in workout programs
Replies: 6
Views: 4278

Re: 48 hours of recovery in workout programs

From my general understanding of the EXRX main site, the guides are there for beginners trying to get into healthy living. I would agree with most of the stuff on the main site in this aspect. Obviously, as the beginner develops into a more intermediate lifter, runner, etc., they would develop a ro...
by Vigilius
Tue Feb 11, 2014 10:14 pm
Forum: General
Topic: 48 hours of recovery in workout programs
Replies: 6
Views: 4278

Re: 48 hours of recovery in workout programs

None of the recommended splits go more than 6 days in a row. This allows for systemic recovery. There has to be some intelligent thought brought to bear on any workout design. There is always room for art in any design. 6 days is quite arbitrary. But my point was simply this: you can tax the same b...
by Vigilius
Tue Feb 11, 2014 9:50 pm
Forum: General
Topic: 48 hours of recovery in workout programs
Replies: 6
Views: 4278

Re: 48 hours of recovery in workout programs

I don't think it's fair to suggest that such advice is stupid. Yes, it's easy to find examples where some muscle groups are trained daily with no ill effect. Calves, forearms, abs, etc are used in so many movements that it's likely they get used almost every day. Also, given the success of the Bulg...
by Vigilius
Tue Feb 11, 2014 5:02 pm
Forum: General
Topic: 48 hours of recovery in workout programs
Replies: 6
Views: 4278

48 hours of recovery in workout programs

According to exrx.com, it is necessary when laying out a workout structure, that you don't involve the same muscle group two days in a row in your workouts, down to extreme detail. See: http://www.exrx.net/WeightTraining/Safety.html#anchor128573" onclick="window.open(this.href);return false; It seem...
by Vigilius
Tue May 21, 2013 8:45 pm
Forum: General
Topic: Distinction: movement vs muscle group frequency
Replies: 11
Views: 5832

Re: Distinction: movement vs muscle group frequency

You can still have some variety. ... For example, my current program has two lower-body workouts (A and C) and two upper-body workouts (B and D). I perform Back Squats in Workout A and Front Squats in Workout C. This allows me to train both lifts on a regular basis. Similarly, I train Bench Presses...
by Vigilius
Tue May 21, 2013 7:19 pm
Forum: General
Topic: Distinction: movement vs muscle group frequency
Replies: 11
Views: 5832

Re: Distinction: movement vs muscle group frequency

I think you need to train a lift to consistently to make real progress in terms of strength or muscle mass. If you change exercises too often, you'll get nowhere. After experimenting with that for some time, this is my experience too. At least you will get better and faster progress with consistenc...
by Vigilius
Tue May 21, 2013 7:10 pm
Forum: General
Topic: Distinction: movement vs muscle group frequency
Replies: 11
Views: 5832

Re: Distinction: movement vs muscle group frequency

Yes. I suppose the framework I am asking from is just that of general fitness goals; progressing in strength but building muscle as well. Not any specialized sport. But the answer for more specialized goals than this is also relevant to my question.
by Vigilius
Tue May 21, 2013 3:20 pm
Forum: General
Topic: Distinction: movement vs muscle group frequency
Replies: 11
Views: 5832

Distinction: movement vs muscle group frequency

When speaking of workout frequency, a very basic distinction that I don't really see people making is the frequency for a specific movement/exercise (say, a back squat, or flat bench press), versus the frequency for a muscle group (say, doing squats on one day and leg extensions on another day). Doe...
by Vigilius
Wed May 01, 2013 7:27 pm
Forum: General
Topic: CNS/connective tissue recovery
Replies: 15
Views: 6772

Re: CNS/connective tissue recovery

It'll work fine as long as you're sensible with volume and intensity. If you want to train that much then consider a bodypart split. I train 5 days in a row no problem. The problem that I could see is that it's easy to give the muscles enough recovery time (48h or more), but training every day you ...
by Vigilius
Wed May 01, 2013 1:59 pm
Forum: General
Topic: CNS/connective tissue recovery
Replies: 15
Views: 6772

Re: CNS/connective tissue recovery

Ditto what Oscar said. When you are starting you are not strong enough to stress yourself out. You'll know its time to back off when you dread doing it, start getting weaker, can't sleep, experience messed up appetite, or other weird signs of stress. Maybe it will work a week, maybe a month, but I'...
by Vigilius
Wed May 01, 2013 12:22 pm
Forum: General
Topic: CNS/connective tissue recovery
Replies: 15
Views: 6772

CNS/connective tissue recovery

Would it be overkill for novice trainee to do a very basic (moderate volume) push pull split, 5-6 days a week, in terms of CNS and connective tissue/joint and ligament recovery? I am thinking of a situation where the muscles themselves will get at least 48h of recovery with the push-pull split and y...
by Vigilius
Fri Mar 01, 2013 9:48 am
Forum: General
Topic: How much variation within a week?
Replies: 15
Views: 6850

Re: How much variation within a week?

@Vigilius: Sorry for the misunderstanding, first of all. I've led this thread astray. :red: But to answer your question, why don't you try doing the varied workout during one training cycle, an unvaried workout the next training cycle, and write down (and compare) the results of both in a training ...
by Vigilius
Fri Mar 01, 2013 8:16 am
Forum: General
Topic: How much variation within a week?
Replies: 15
Views: 6850

Re: How much variation within a week?

So what I am unsure of is still the basic question: is it okay, if you repeat a workout 2 times in a week, to do two different variations of your primary lifts on the two different days? Like this: (push+pull+legs example, only listing 2 primary exercises) One week push/legs examples Push day 1: Bar...
by Vigilius
Thu Feb 28, 2013 9:28 pm
Forum: General
Topic: How much variation within a week?
Replies: 15
Views: 6850

Re: How much variation within a week?

"I wonder how effective your back workout is after you're done with your legs. Half of your workout time is spent on upper body push movements, while upper body pull, lower body push and lower body pull are crammed into the other half." - Stephen Johnson I was thinking the same thing. As for optima...
by Vigilius
Thu Feb 28, 2013 8:38 pm
Forum: General
Topic: How much variation within a week?
Replies: 15
Views: 6850

Re: How much variation within a week?

@Vigilius: I wonder how effective your back workout is after you're done with your legs. Half of your workout time is spent on upper body push movements, while upper body pull, lower body push and lower body pull are crammed into the other half. Actually, this listing doesnt include all the back ex...