For example:
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Day 1: Chest and Back Day 2: Legs and Abs Day 3: Off Day 4: Shoulder and Arms Day 5: Off Or Day 1: Back & Triceps Day 2: Upper thighs and Abs Day 3: Off Day 4: Chest & Biceps Day 5: Shoulder & Calves Day 6: Off Or Day 1: Hamstrings & Calves Day 2: Back & Shoulders Day 3: Off Day 4: Quads & Calves Day 5: Chest & Arms Day 6: Off Or Day 1: Back & Calves Day 2: Chest & Forearms Day 3: Off Day 4: Posterior Chain & Abs Day 5: Shoulders and Arms Day 6: Off Day 7: Quadriceps and Calves Day 8: Off |
Principle 3 Strength Progress Detemines Frequency
There is a lot confusion amongst readers of bodybuilding information on the optimal training frequency. Guess what, the best training frequency is the one that works best for you! To determine frequency, use the 2% rule of progress. Unless you are a very advanced lifter (like able to lift twice bodyweight in the bench press), you should be able to put either 2% more weight on the bar, or do an extra rep, every single time you repeat a workout. Of course, you should always compare set one of a given exercise, with set one of the same exercise the following workout, and of course set one is compared with set one, and so on. If you are meeting this target strength increase, this is the right frequency for you. If you are not, you are either not recovering or waiting far too long between workouts. But first, try increasing the number of days between your workouts. If this fails, reduce the number of days between workouts AND the number of sets for that workout, (which now makes you the option one trainee).As a rule of thumb, if you have been training correctly for a few years (usually over five-seven years) then the 2% rule evolves to a 1% rule. For muscle strength, training frequency is simple: Train hard, come back when you can lift more! In other words, wait for complete recovery and substrate super-compensation. Training frequency per muscle group is usually best every three-ten days per lifts.
Jon Cole a great powerlifter, suggested going heavy about every seven days. Powerlifting champion Fred Hatfield is a strong proponent of the three-ten day system. Former WR holder in the deadlift and Total and the first man to attempt an 800-pound deadlift, Terry Todd says, “I would test how I felt in the bench press with just a broomstick. If it felt odd I would take an extra day off or however many days it took to feel stronger than my last workout.” You must always pay attention to symptoms of overtraining and adjust the frequency, intensity and volume.
Principle 4 Vary Your Loads!
You may not believe this, but variety in the range of loads is more important when trying to add muscle mass than when trying to increase strength. A strength athlete needs sets of 1-5 reps for strength without mass necessarily but if you desire muscle mass, increase your reps to the 6-20 range. When you want muscle mass you need to do a greater number of exercises for each body part in order to tap in a wider range of motor units/muscle fiber types.Keep in mind that you cannot just go in and lift as you feel. You must be consistent and use a planned structure to succeed in your bodybuilding program. Variety is only useful when planned.
Principle 5 Once You Adapt To Any Program, Move On!
To ensure rapid gains in muscle mass, make sure to change all parameters (reps, sets, speed of contraction, rest intervals, choice and order of exercise) of your training program every three weeks or so. Most individuals left on their own will adapt to a program after about 6 exposures to it. A good trainer will see this adaptation at four workouts! In fact, the more gifted the trainee or the greater the level of his/her strength, the more often the program must change. Athletes in short-term power sports like throwers, sprinters and bobsledders need to change at least one loading parameter EVERY SINGLE workout! www.charlespoliquin.net.
