Question guys. 37 yrs old. Started a lean bulk a month or so back. Have been doing an Upper/Lower split for what seems like forever now. Dont care for it at all. Thinking of trying GST but noticed youre basically hitting at least the core lifts once per week. Anyone run this program or hit each major lift once a week? The past year or so ive just felt pretty run down and constantly exhausted. I dunno if im doing too much in the gym or just getting old or what, so a program like this kinda has my attention.
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02-14-2018, 03:18 PM #1
Thoughts on hitting each muscle 1x per week?
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02-14-2018, 04:05 PM #2
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02-14-2018, 05:23 PM #3
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02-14-2018, 05:37 PM #4
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02-14-2018, 11:53 PM #5
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02-15-2018, 04:20 AM #6
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02-15-2018, 04:34 AM #7
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02-15-2018, 05:38 AM #8
- Join Date: Dec 2006
- Location: South Carolina, United States
- Age: 44
- Posts: 18,170
- Rep Power: 160902
I'd think its okay to hit the "major lifts" once per week but I've never gained anything hitting a muscle group once per week. There is a big difference between doing a particular lift only once and hitting the muscle only once. I hit each muscle 2-3 times per week but I try not to do the exact same lift more than once per week.
ALL I ASK IS ALL YOU GOT FOR AS LONG AS IT TAKES
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02-15-2018, 08:10 AM #9
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02-15-2018, 09:56 AM #10
I agree with wesley as well.
@OP, not sure if you saw it, but I posted a reply to you in the GST thread that shows a template which has you hitting each muscle group twice per week.
https://forum.bodybuilding.com/showt...post1543813731The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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02-15-2018, 10:58 AM #11
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02-15-2018, 05:00 PM #12
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02-15-2018, 05:18 PM #13
I'm a once a week bro split guy as well. But mine is as this:
mon=delts/bis/tris
wed=legs, traps, forearms
fri=chest/back
So, between direct work and indirect work, my bis/tris get hit twice. I pound the piss outta myself and am sore for a good 3-4 days after each bodypart. I know that isn't nesessary but I like it anyway.
My son is on Naturally Enhanced and has made rediculous gains these past 1.5 yrs. I'm going to have him train me with this program this summer when he's home from college.
That's a 2 day/week schedule; full body both days. I'm interested in how that works for me after bro splitting for the past 34 yrs....2017 OCB Men's Physique Open 4th place
17 MP Novice 4th
18 MP Novice 5th
18 MP 40+ 3rd
18 MP Open 5'10" & under 1st
18 MP 40+ 1st & Overall..Pro Card Won
19 Classic Phys Open 3rd
19 CP 40+ 3rd
19 BB open 3rd
19 BB 40+ 1st..2nd Pro Card
19 BB 40+1st..50+1st...3rd Pro Card
21 BB 40+1st..50+1st..Open 5th..4th Card
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02-15-2018, 05:41 PM #14
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02-16-2018, 06:44 AM #15
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02-24-2018, 02:04 PM #16
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02-25-2018, 08:53 AM #17
- Join Date: Jan 2014
- Location: Florida, United States
- Age: 49
- Posts: 53
- Rep Power: 191
I think once/week is too seldom...your muscles don't need a week to recover. I think the best combination is higher frequency, maximum intensity, and lower volume. If you're not at least as strong on the next workout, your volume is too high.
I do a two day split, one rest day a week, so I'm hitting every muscle group three times/week. In one year, I've trained each muscle group over 150 times...on a 7 day split, you're only training each muscle group 50 times in one year.
I only do two working sets per exercise, but both sets are to failure...I think anything more is hard to maintain that level of intensity (to push to failure on every set). Likewise, I keep the workout short...50 minutes, maybe an hour max if I get delayed.
...but not every workout is the same to prevent overuse injuries to joints and connective tissues. For instance I don't squat and do OHP on every leg/shoulder day, nor do I bench and deadlift on every chest and back day.
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02-25-2018, 10:26 AM #18
I'm still in the (final) tweaking stage of the new Volume Periodization workout based primarily on the core ideas of Dr. Mike Israetel .
The workout itself is an extension of what I worked on last year, but with the periodization (and deload) worked in.
There are a LOT of details that go much further beyond just listing sets. I might outline in 5 or 6 months if I see some "dramatic improvements" worth sharing. But at this point, I don't want to extensively detail the workout and reasoning, when I don't have any conclusive findings yet when it comes to results.
In any case, it's push/pull 6 consecutive days (Monday off). About 10 minutes of dynamic stretching and warm-up before going right into the workout. I do additional dynamic stretching and warm-up for lower body when I get to it.
Push (Tu, Th, Sa): Chest, Front/Side Delts, Tri, Quad, Calves
Pull (We, Fr, Su): Abs, Back, Rear Delts (and traps), Bi, Hamstrings
Week 1: Deload (more on this below)
Week 2: 3 sets big (9 per week), 2 sets small (6 per week)
Week 3: 4 sets big (12 per week), 3 sets small (9 per week)
Week 4: 5 sets big (15 per week), 4 sets small (12 per week)
Week 5: ? See below
So far I'm really liking it and enjoying it...but progress is what matters.
I'm going on week 4 of the second "cycle", or micro-cycle, or whatever you would call it. I planned on 5 weeks, but the first time around, I was wiped after week 4, and decided to go into deload. So, as of right now, I don't know if there will be a week 5 included in the plan, or if it will just be 4 weeks, as I try to determine the maximum recoverable volume.
As far as the deload (and I'm open to commentary), this is my first time incorporating a scheduled deload week. The first time I did it, I decided to keep the volume the same as week 2 and drop the weights to about 60%. Since this was much less taxing, I also decided to combine the push/pull into a full body, and run it 3 days that week, maximizing recovery time.
I didn't like this.
First I felt it was far to easy (I mean really easy), and second...going from working out almost every day to every other day and then 2 days off was mentally and physically nerve-racking. I was anxious feeling and frustrated about working out (or not), I was sleeping horribly and waking up early, and I was lethargic all day on the days I didn't work out.
So this time around, I'm going to go the alternate route and keep the intensity and frequency the same, and drop the volume to 2 sets for big, 1 set for small. I think this will be less disruptive to my life (and thus, more productive).
Of course, there is always the possibility that I will discover this new deload volume is actually my minimum recoverable volume (or maintenance), in which case the duration of the cycle will change.
Edit: The week 2 workouts take about 35-45 minutes. week 3 take about 45-55 minutes, and week 4 take about an hour to an hour 15. Approximately 1 1/2 minute rest between sets, 2 minutes for legs.Last edited by grubman; 02-25-2018 at 10:33 AM.
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02-25-2018, 07:58 PM #19
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02-25-2018, 08:13 PM #20
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02-27-2018, 11:15 AM #21
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