I'm currently doing a full body split on M/W/F, usually hitting every muscle group for two warm up sets then 3 working sets to failure or near failure.
Example:
Squats (legs)
Incline DB press (chest)
Skullcrushers (tri)
Hammer curls (bi)
Lateral raise (delts)
Now here's my question:
Would I be potentially overtraining if I did something over the weekend, or on Tuesdays or Thursdays?
I just want to train more often sometimes or tackle a lagging body part directly (e.g. shoulders), but I don't want to stunt my progress if my CNS needs 48+ hrs to recover a muscle group.
thoughts?
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Results 1 to 6 of 6
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12-30-2022, 08:09 PM #1Registered User
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Training a Muscle Group <48 hrs apart?
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12-30-2022, 08:18 PM #2Registered User
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You're mixing up different concepts, but you can train a muscle group every day if you manage volume & intensity appropriately.
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12-30-2022, 08:20 PM #3Registered User
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You’d be fine as long as it’s nothing crazy. If you want to train more often there are routines like upper lower, ULPPL ect.
I like to do upper/lower to get the frequency in and then crank up the volume on the push pull leg days.
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12-30-2022, 08:35 PM #4Registered User
- Join Date: Sep 2019
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That pesky CNS again
Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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12-31-2022, 12:23 PM #5...Or was, 10 years ago.
- Join Date: Jun 2012
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I'm going to warn against this. For two reasons. First one being that I find overuse and injuries more common with higher frequencies once you get past the beginner stage. I prefer a max of 2x frequency because of this.
Second problem is that your performance will probably suck like this. You're training incline bench one day, and then you're going to do shoulders the next? Are you just messing around in the weight room, or actually training to progress? When I train heavy incline bench there is no way in hell I'm doing any shoulders for at least 48 hours, and preferrably 72+.
Anyways, depending on age and genetics you might be able to get away with it, but I wouldn't do it.
If you want to train more often i'd recommend a 2x frequency split like ULPPL.
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12-31-2022, 02:41 PM #6...Or was, 10 years ago.
- Join Date: Jun 2012
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Something else to consider. When making a split, ask yourself "What routine is going to allow me to progress my lifts best?". Nearly all big naturals are strong in a moderate rep range. I too fluffed around with silly splits and **** until I realized I needed to prioritize that.
"Find me a big natural bodybuilder who's not strong. Because I can find you thousands of small guys who are weak. And the difference is the last word of each sentence." - Lyle McDonald
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