Shouldn't this Routine be a 5 or 6 day rotation not a 7??

[thouomega]

Protein synthesis only takes 48 hrs keep that in mind.

D1
Quads and Glutes
D2
Chest tris abs
D3
Rest
D4
Back Biceps
D5
Shoulder Hamstrings
D6&7
Rest


Are these last two days really necessary?

[thouomega]

By the way it's a hit single work set routine

[grim83]

you have missed the point entirely especially when talking about HIT

[thouomega]

you have missed the point entirely especially when talking about HIT

Then isntead of just telling me why I am wrong why don't you enlighten me.

[pFuzzz]

Basically, if you're doing HIT...really doing it and not just paying it lip service, you're gonna need those rest days.

[grim83]

Then isntead of just telling me why I am wrong why don't you enlighten me.

the point is if your truly doing HIT then the structural damage inflicted from the sets will require the extra time.

[pFuzzz]

and protein synthesis doesn't "take 48 hours"

According to studies, there's a 48 hour window of increased protein synthesis after a heavy resistance workout. You're not going to be completely recovered in 48 hours and protein synthesis doesn't just grind to a halt either.


that's the whole point of doing a split routine to begin with.

[xXDeadmanXx]

Then isntead of just telling me why I am wrong why don't you enlighten me.

Because spoon-feeding people gets taxing.

[Nick1971]

First of all, a lot of people like Push/Pull/Leg routines, so that's one thing to consider. Second, I'd place any hamstring work on leg day, and shoulder work on either of the push/pull days. And that only depends on what the exercises are done on the two upper body days, as you may not really need to isolate the shoulders if you work your upper body enough with the exercises on those days. Lastly, you could do something like:

A: Push
B: Pull
C: Legs

Twice weekly, and rest one day a week. Might look like:

SUN: Rest
MON: Push
TUE: Pull
WED: Legs
THU: Push
FRI: Pull
SAT: Legs

Or you could just have a day of rest on every fourth day, making it a 4-day program. It's not so much about optimal protein synthesis or anything, but about getting sufficient rest for the exercises performed, but not too much rest that it slows down progress. Regardless of the type of workout program, those are constants in the world of bodybuilding (workload and recovery).

Personally, I like putting all my upper body work on one day, and lower body work on another day. My HIT routine was an AB program that would have been optimal for me at twice weekly. But I had 5 leg exercises and 6 upper body exercises, and I didn't really need to isolate my shoulders as they got enough work with the exercises performed.

To answer your original question, I think the original routine as written (and keep in mind that's without any knowledge of the exercises performed) has too many days, and you could stand to fine-tune your routine just on that issue alone.

[thouomega]

First of all, a lot of people like Push/Pull/Leg routines, so that's one thing to consider. Second, I'd place any hamstring work on leg day, and shoulder work on either of the push/pull days. And that only depends on what the exercises are done on the two upper body days, as you may not really need to isolate the shoulders if you work your upper body enough with the exercises on those days. Lastly, you could do something like:

A: Push
B: Pull
C: Legs

Twice weekly, and rest one day a week. Might look like:

SUN: Rest
MON: Push
TUE: Pull
WED: Legs
THU: Push
FRI: Pull
SAT: Legs

Or you could just have a day of rest on every fourth day, making it a 4-day program. It's not so much about optimal protein synthesis or anything, but about getting sufficient rest for the exercises performed, but not too much rest that it slows down progress. Regardless of the type of workout program, those are constants in the world of bodybuilding (workload and recovery).

Personally, I like putting all my upper body work on one day, and lower body work on another day. My HIT routine was an AB program that would have been optimal for me at twice weekly. But I had 5 leg exercises and 6 upper body exercises, and I didn't really need to isolate my shoulders as they got enough work with the exercises performed.

To answer your original question, I think the original routine as written (and keep in mind that's without any knowledge of the exercises performed) has too many days, and you could stand to fine-tune your routine just on that issue alone.

Thanks for being the only positive person here but this is a routine given out in an particle on HIT by Gorden LaVelle and it has been a featured article on bb dot com many times

So those saying this routine is bad- you are wrong.

I was just wondering if u could condense to 6 days since I wouldn't really run any chance of overtraining.

And all you guys so quick to dismiss what I know should reallize it's a terrible quality to assume you know more than others right off the bat.

[Austin109]

youre right, you know it all. quit asking questions about tweaking it if gordon lavelle wrote it and you idolize him so.

you just wanted to prove to yourself you were smart and it backfired. get over yourself.

[thouomega]

youre right, you know it all. quit asking questions about tweaking it if gordon lavelle wrote it and you idolize him so.

you just wanted to prove to yourself you were smart and it backfired. get over yourself.

Actually I was asking a sincere question and everyone jumped on me.

That's what happened. I didn't scheme or try and manipulate anything. Jesus

[grim83]

Actually I was asking a sincere question and everyone jumped on me.

That's what happened. I didn't scheme or try and manipulate anything. Jesus

Thanks for being the only positive person here but this is a routine given out in an particle on HIT by Gorden LaVelle and it has been a featured article on bb dot com many times

So those saying this routine is bad- you are wrong.

I was just wondering if u could condense to 6 days since I wouldn't really run any chance of overtraining.

And all you guys so quick to dismiss what I know should reallize it's a terrible quality to assume you know more than others right off the bat.

so im rude and stupid hmmm, you my friend are the egotistical stupid bastard, as a direct quote "I was just wondering if u could condense to 6 days since I wouldn't really run any chance of overtraining." thats not condensing thats extending, and what makes you so ****in special what you been suckin jesus ****in christs dick

[thouomega]

I don't understand why you are being do pissy.

All I wanted was a yes or no and why. I was just hoping that I could condense the rotation so I could get more cycles in in a month.

I don't see why anyone would just hop on a thread to degrade someone. I was just asking a question, wasn't trying to show off or offend. I wanted answers or opinions not people getting angry over a ****in question.

And about the comment on assumptions I ment that everyone including myself is wrong to assume they are the wiser. That's out of Pluto's lectures.

I everyone could chill that would be awesome.

[grim83]

I don't understand why you are being do pissy.

All I wanted was a yes or no and why. I was just hoping that I could condense the rotation so I could get more cycles in in a month.

I don't see why anyone would just hop on a thread to degrade someone. I was just asking a question, wasn't trying to show off or offend. I wanted answers or opinions not people getting angry over a ****in question.

And about the comment on assumptions I ment that everyone including myself is wrong to assume they are the wiser. That's out of Pluto's lectures.

I everyone could chill that would be awesome.

by asking a question you are obviously asking for the for someone more experienced to help, i have trained hit for over 2yrs, i think i know the system pretty well. also no one was getting angry till you shot your mouth, i happen to just be very frank with my responses

[thouomega]

by asking a question you are obviously asking for the for someone more experienced to help, i have trained hit for over 2yrs, i think i know the system pretty well. also no one was getting angry till you shot your mouth, i happen to just be very frank with my responses

Well I never intentionally shot my mouth so if I did I guess that's my fault.

But I am done beating a dead horse or doing whatever you wanna call this.

Thanks for your educated opinion and helpful advice

Gabriel

[azzuk23]

yeah grim but i think once again your wasting time with this one.

to OP - do some research - start iwth stuart mcrobert, he even has a monthly column in 'teh flex' magazine so accessability should not be an issue.

eat loads, rest well, concentrate on major compound lifts. gain about 40lb (possible in under 1yr considering your age and experiance) and then start worrying about proportions etc.