3 days a week but

I have had to change my routine up abit i wanted some thoughts though on this, its a 3 day a week but i am doing the 3 days twice a week in other words, Mondays routine would start again on Thursday, Tuesday on Friday, Wednesday on Saturday.

The body parts are split up, as an example. Legs on Monday would be Squats, Hamstrings, Wednesday would be Leg press, ext, lunges, calves! So each body part is being trained 4 times a week in theory! Consists of warm up sets before each and 3 sets on max.

Anyone tried anything like this, is this over training to a degree? Sunday is rest day of course!

I haven't tried that or know of anyone who has, but in my opinion its overtraining. You must be on some super muscle regenration formula or you aint pushing till failure and if you are pushing till failure i reckon ur gonna burn out

Hmmmm well generally i only push max in the last set but i have just started cycle so maybe ill just stick out another 2 weeks and then revert back to what has worked for me before.

There's ur problem, to achieve maximum muscle fibre breakage you must push till failure in all ur sets. Then you wont feel the need to train each muscle group more than once, max twice, a week

You right Beesting thats my aim really, think you right about burn out though. I kind of tend to overtrain, suppose its just because i want to ensure i reach my goals.

Drop it back to 5 days a week and each muscle twice a week! Ill maybe include a HIT routine in every 2nd week as well.

I know u want to ensure u reach ur goals, we all do and if it were so easy we would all be huge, but over training in the long run will set u back far more.

Anyways, good luck and hope it works out for you

Quite right there bro, thanks for the feedback.

Me is a chick :silly:

iceT, Check the pink female symbol under the avatar bro.

iceT wrote:

Drop it back to 5 days a week and each muscle twice a week! Ill maybe include a HIT routine in every 2nd week as well.

You STILL doing it wrong.
Each muscle group ONCE a week (One time in every 5-7 days)

:blink: oops...lol, my bad, i missed that, i dont take note of the avatars much...thanks North_Boy1 i shall have to be more careful now..lol.

I shall rephrase that sentence. Quite right there, thanks for the feedback

Mr_SA you reckon its still abit much, thanks i will can this little experiment and just go back to once a week, i get over enthusiastic about training sometimes.

When on cycle I train more frequently if I can ensure I get enough calories to compensate. My recovery time is just so fast when on. I still keep ever vigilant for signs of over training though...

IceT - your idea is not far off - here's an artical i think you might find interesting www.tmuscle.com/free_online_article/spor..._muscle_in_12_months

The only difference is that its split into two weeks

Thats a brilliant article, how did you come across it CLM666. I see i was not far off the mark but maybe just over done a bit. Its a 3 day a week program but in the second week it rotates again, so essentially a 2 week training program. I see for maximum strength and mass they have chosen exercises that would enable you to push max weight and gain more strength so you can push those specific exercises heavier and heavier.

That routine on page two is certainly different, it seems its a HIT training routine, i am sure one can increase the sets to at least 2 or 3 without burning out.

Glad you liked it - all credit has to go out to the author though - just something I came across as I subscribe to Tnation or Tmuscle as it now known. I really liked the idea of working out the same muscle group twice a week with different exercises because we all know that while on AAS your recovery is obviously faster and I wanted some sort of training routine that would take advantage of this without overtraining. I am still yet to give it a go as I’m in the middle of a cycle that I seem to be gaining great from so I haven’t changed - when I return to SA in September I will give it a go and keep you updated.