can you really build muscle with high frequency?

[bmar22]

Im really tempted to do full body 3x a week or an upper/lower/ full body but I guess I need a little reinforcemnt. Has anyone made any real progress hitting muscles more frequently?

[ramboris]

frequency or volume is not important. below is a routine that will work for everyone its the prefect routine because there is no overlaping, you use the most basic and best exercises to stimulate the most amount of muscle fiber possible in the least amount of time. remember you can train hard or you can train long but u just cant do both.

WORKOUT A
1. Squats 1xfailure (15-30 reps) positive failure
2. Palms-Up Pulldowns 1xfailure done rest/pause style+static hold (5-15)
3. Dips 1xfailure + 5 negatives (5-15)

WORKOUT B
1. Deadlifts 1xfailure (5-10) positive failure
2. Behind-the-Neck Presses 1xfailure done rest/pause style+static hold (5-15)
3. Calf Raises 1xfailure (6-12) positive failure

''this is not weight trowing its weight lifting''

remeber to use perfect form on every exercise 3-5 sec negatives and 3-5 sec positives. many people dont know how important good form is thats why they gain muscle so slowly because they are not taking advantage of each and every rep. slower reps release more growth hormone which means u will build more muscle in the long run.


here is how you do a rest/pause set

lets use palms up puldowns as an example

after your warm ups select a weight that alows u to get 5-10 reps to failure
once you reach failure set the weight down and take 15 deep breaths. then go to failure again with the same weight you should get 3-5 reps. again take 15 deep breaths and go to failure with the same weight you should get 1-3 reps. once you reach failure on your 3rd and final rest/pause set have a training partner help you get the weight down into a fully contracted position hold it in that position as long as you can ideally 7-15 sec when you can no longer hold it in the contracted position lower the weight as slowly as possible this negative should last another 7-15 reps.


alternate routines a and b you should have a minimum 5 days of rest between workouts, do not train untill you are fully recovered this may take up to 7-14 days if you train hard enough.

conclusion:
also keep a log book, try to add reps, weight or both every workout. if your not getting stronger it means you havent fully recovered or your not eating enough. do moderate intensity carido in between workouts to keep the fat off.


good luck!

[bottle_cap]

noob question

what do positives/negatives mean?

[patleb940]

I've been making very good progress recently both in strength and size on a fullbody workout.

[Tbakez]

If your semi new try this good full body, I am currently doing this
http://forum.bodybuilding.com/showthread.php?t=998224

[N@tural1]

Originally Posted by ramboris

1. Deadlifts 1xfailure (5-10) positive failure

Deadlifts to failure are a REAL BAD idea!!!

Originally Posted by ramboris

''this is not weight trowing its weight lifting''

remeber to use perfect form on every exercise 3-5 sec negatives and 3-5 sec positives. many people dont know how important good form is thats why they gain muscle so slowly because they are not taking advantage of each and every rep. slower reps release more growth hormone which means u will build more muscle in the long run.

I would like to see your references for these claims.

[hwrestler5]

ramboris = nub

[bmar22]

Originally Posted by ramboris

frequency or volume is not important. below is a routine that will work for everyone its the prefect routine because there is no overlaping, you use the most basic and best exercises to stimulate the most amount of muscle fiber possible in the least amount of time. remember you can train hard or you can train long but u just cant do both.

WORKOUT A
1. Squats 1xfailure (15-30 reps) positive failure
2. Palms-Up Pulldowns 1xfailure done rest/pause style+static hold (5-15)
3. Dips 1xfailure + 5 negatives (5-15)

WORKOUT B
1. Deadlifts 1xfailure (5-10) positive failure
2. Behind-the-Neck Presses 1xfailure done rest/pause style+static hold (5-15)
3. Calf Raises 1xfailure (6-12) positive failure

''this is not weight trowing its weight lifting''

remeber to use perfect form on every exercise 3-5 sec negatives and 3-5 sec positives. many people dont know how important good form is thats why they gain muscle so slowly because they are not taking advantage of each and every rep. slower reps release more growth hormone which means u will build more muscle in the long run.


here is how you do a rest/pause set

lets use palms up puldowns as an example

after your warm ups select a weight that alows u to get 5-10 reps to failure
once you reach failure set the weight down and take 15 deep breaths. then go to failure again with the same weight you should get 3-5 reps. again take 15 deep breaths and go to failure with the same weight you should get 1-3 reps. once you reach failure on your 3rd and final rest/pause set have a training partner help you get the weight down into a fully contracted position hold it in that position as long as you can ideally 7-15 sec when you can no longer hold it in the contracted position lower the weight as slowly as possible this negative should last another 7-15 reps.


alternate routines a and b you should have a minimum 5 days of rest between workouts, do not train untill you are fully recovered this may take up to 7-14 days if you train hard enough.

conclusion:
also keep a log book, try to add reps, weight or both every workout. if your not getting stronger it means you havent fully recovered or your not eating enough. do moderate intensity carido in between workouts to keep the fat off.


good luck!

Hey I apprecaite the help but I disagree with alot of your saying.

deadlifts to failure....no. Deadlifts to failure will kill your lower back...from experience.

negs and positives of 3-5 sec....no. Actually studies have shown (and I could post them if I try to find it) that there is no significant change in having a lsower negative. however, lifting the weight during the positive in an explosive manor actually enables you to use more motor units, which recruit more fibers, which releases more growth hormone.

I wasnt asking for a routine Im def. no beginner. I actually am a test away from having my ACSM. I ws just curious for the people who do full body if they have gained some quality mass. I just got off an injury about 2 months ago so Im thinking of doing a:

1-upper
2-lower
3-off
4-off
5-full body
6-off
7-off or repeat

just to try something different but like I said in my OP i might do 3x full body so Im gathering info.


but like I said thanks for the help.

[ironwill2008]

Originally Posted by ramboris

frequency or volume is not important.

Would you care to explain this statement?

[N@tural1]

Originally Posted by bmar22

deadlifts to failure....no. Deadlifts to failure will kill your lower back...from experience.

Exactly.

Originally Posted by bmar22

lifting the weight during the positive in an explosive manor actually enables you to use more motor units, which recruit more fibers

Again - absolutely spot on.

Originally Posted by bmar22

just to try something different but like I said in my OP i might do 3x full body so Im gathering info.

Could try either:

3x per week routine:

A - Legs Back Biceps.

A1:
Squats 2-3 x 5, 1 x 10
Ham Work 2 x 8
Pullups 10-25 reps
BB Rows 3 x 8
Curls 2 x 10

A2:
Deadlifts 2-3 x 5
Leg Press 1 x 15-20
Chins 10-25 reps
DB Rows 3 x 8
Curls 2 x 10

B - Chest Shoulders triceps.

B1:
Bench 1 x 5, 2 x 8
DB Flyes 2 x 8-12
Military Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

B2:
Bench 1 x 5, 2 x 8
Dips 2 x 8-12
DB OH Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10


Workout on Mon, Wed, Fri.

WK1: A1, B1, A2.
WK2: B2, A1, B1.
WK3: A2, B2, A1.
WK4: B1, A2, B2.
WK5: Deload.

Repeat.


A 4x per week upper/lower routine:

Mon.
Squat 2-3 x 5
Ham Work 3 x 10
Calves 3 x 15
Abs 2 x 10

Wed.
Bench Press 3 x 5
A Row 3 x 6, 1 x 15
OH Press 3 x 8
Arms -Tri/Bi - each 3 x 8-10

Fri.
Deadlift Variant 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Calves 3 x 15
Abs 2 x 10

Sun.
Incline bench 2 x 10-15
Pullups 20-40 reps
Dips 2 x 8-12
Lateral Raise 3 x 8-10

[BrettT07]

You're talking about each bodypart being hit 3x a week?

It's possible I suppose... but I doubt it would be the thing for me.

So far I think my best gains (and injury prevention) have come from each bodypart once a week.

[bmar22]

Ok I think I got it. Ill do it this way so I can get some power strenght traingin and focus on hypertrophy aswell.

day 1-full body (4x5-8. once i get to 8 reps Ill add weight)

flat bench
t-bar rows
wide pull ups
squats
stiff deads
bb press

day 2-upper body (1st exercise 3x8-10. 2nd exercise 2-3x10-15. same as above once i reach reps ill add weight)

incline bench
decline bench ss flat flies
bb rows
rack pull ups ss back flies
smith shoulder press
db press ss side lat raises
bb curls
skull crushers

day 3-lower body (same as upper)

squats
leg press ss leg ext
good mornings
stiff deads ss leg curls
seated calf press
standing calf press ss seated calf press
weighted crunch
rverse crunch ss side bench crunch


nothing is taken to failure. ill always leave about one or two in the tank.

day1-full body
day2-off
day3-off
day4-upper
day5-lower
day6-off
day7-off

[DavisForman]

Hey man, I used a 3x each body part/week program in high school and had great results. My bench went from 65-185 in two years, and that was with taking the summer off (I was lazy back then lol).

Basically most bodyparts were hit everyday (only 1 exercise per bodypart), focusing on the large compound exercises like bench, squats, deads, chins and dips, and military press.

Monday - On
Tuesday - Off
Wednesday - On
Thursday - Off
Friday - On
Sat/Sun - Off

Like I said, I had great results with it.

But I go to failure on almost all of my lifts.

[ramboris]

explosive training is very dangerous, why do you think so many pros get pec tears, triceps tears, quad tears, etc....

what you were saying about doing reps in an explosive mannor might work in theory, but it does not work in the gym, not only could it cause serious injury but it could also end your bb career.

[DavisForman]

Originally Posted by ramboris

frequency or volume is not important!

After a statement like that, I really don't think you should comment on explosive training. Is that not exactly how football players train?

[ThiZzNation925]

Originally Posted by ramboris

explosive training is very dangerous

Originally Posted by ramboris

frequency or volume is not important!

[bmar22]

Originally Posted by ramboris

explosive training is very dangerous, why do you think so many pros get pec tears, triceps tears, quad tears, etc....

what you were saying about doing reps in an explosive mannor might work in theory, but it does not work in the gym, not only could it cause serious injury but it could also end your bb career.

Lol.

[morbid8desire]

yes, you can build muscle with high frequency. no, you can not achieve maximum strength gain potential with it. if you want to be one of those who look and weight more but press less weight...

[GOTSPEED]

Originally Posted by ramboris

frequency or volume is not important. below is a routine that will work for everyone its the prefect routine because there is no overlaping, you use the most basic and best exercises to stimulate the most amount of muscle fiber possible in the least amount of time. remember you can train hard or you can train long but u just cant do both.

WORKOUT A
1. Squats 1xfailure (15-30 reps) positive failure
2. Palms-Up Pulldowns 1xfailure done rest/pause style+static hold (5-15)
3. Dips 1xfailure + 5 negatives (5-15)

WORKOUT B
1. Deadlifts 1xfailure (5-10) positive failure
2. Behind-the-Neck Presses 1xfailure done rest/pause style+static hold (5-15)
3. Calf Raises 1xfailure (6-12) positive failure

''this is not weight trowing its weight lifting''

remeber to use perfect form on every exercise 3-5 sec negatives and 3-5 sec positives. many people dont know how important good form is thats why they gain muscle so slowly because they are not taking advantage of each and every rep. slower reps release more growth hormone which means u will build more muscle in the long run.


here is how you do a rest/pause set

lets use palms up puldowns as an example

after your warm ups select a weight that alows u to get 5-10 reps to failure
once you reach failure set the weight down and take 15 deep breaths. then go to failure again with the same weight you should get 3-5 reps. again take 15 deep breaths and go to failure with the same weight you should get 1-3 reps. once you reach failure on your 3rd and final rest/pause set have a training partner help you get the weight down into a fully contracted position hold it in that position as long as you can ideally 7-15 sec when you can no longer hold it in the contracted position lower the weight as slowly as possible this negative should last another 7-15 reps.


alternate routines a and b you should have a minimum 5 days of rest between workouts, do not train untill you are fully recovered this may take up to 7-14 days if you train hard enough.

conclusion:
also keep a log book, try to add reps, weight or both every workout. if your not getting stronger it means you havent fully recovered or your not eating enough. do moderate intensity carido in between workouts to keep the fat off.


good luck!

Slower reps release more growth hormone than faster reps?

Explain why high intensity short duration sprints are arguably the best exercise method for increasing GH. Hmm?

[Richard99]

Originally Posted by bmar22

Im really tempted to do full body 3x a week or an upper/lower/ full body but I guess I need a little reinforcemnt. Has anyone made any real progress hitting muscles more frequently?

I can't speak for anyone else, but training full body 3x a week was a total failure for me. I've tried it on 2 different occasions using different programs and it was simply too much for me to adequately recover from. I quickly stagnated.

[dabiggest]

I'm just about finished with an U/L/U rest L/U/L rest (essentially a 3 day split, working 6 days a week). Been on it for 6 weeks. I was worried about burn-out but I kept the volume low (usually 1 exercise per body part). It has actually allowed good growth and I would continue doing it, but mentally, and psychologically I need a change. I kept my sets and reps at 3x8 the whole time and it has led to hypertrophy.

Frequency and volume are both very neccessary in the right proportions. Don't let anyone tell you any different. Too much and you're burnt out, not enough and there's no growth!

[Al Swearengen]

Originally Posted by morbid8desire

yes, you can build muscle with high frequency. no, you can not achieve maximum strength gain potential with it. if you want to be one of those who look and weight more but press less weight...

go back to the teen section and take ramboris with you.

Originally Posted by ramboris

explosive training is very dangerous, why do you think so many pros get pec tears, triceps tears, quad tears, etc....

what you were saying about doing reps in an explosive mannor might work in theory, but it does not work in the gym, not only could it cause serious injury but it could also end your bb career.

lulz

[BrettT07]

Originally Posted by Al Swearengen

go back to the teen section and take ramboris with you.

Haha

[bmar22]

this thread is helpful and makes me laugh lol. im going to be doing upper body of the program i posted to see how it goes. i did full body 2 days ago and it was fun.

anyone have any thoughts on it? I got the split from TC at t-nation.

[DavisForman]

Originally Posted by ThiZzNation925

lmfao. Im totally saving this picture lol.

[Cedriclee11]

i love how guys tryh to rape boris lol but he is right to a point look at dc training its not high volume but high intensity i see alot of guys on here throwing up huge weight with no form but then wonder why there not big.....whatever if people on here looked it up the negative is for mass and positive is for strength thats why football players explode.....oh and by the way whoever said go back to the teen section how bout u grow up seriously