How many times do you walk into the gym and find the same ole people doing the same ole workout and getting the same ole results? Umm, would you say every day?
Why is this? Many, I believe, don’t really think too much about their training. What I mean by this is that they haven’t put too much critical thinking into why they are doing what they are doing – little reason yielding little results.
Now, I am a huge believer in the K.I.S.S. principle (Keep It Simple Stupid), however, you can’t help but think there are very few who truthfully adhere to this sacred script. Why do so many complicate things?
Utilizing advanced techniques, splits and the latest “system” is great, but is it producing significant, real-world results? Or is it something you read in a magazine or website that all the pros are using with crazy gains in muscle?
I love to look back at old routines and programs of the bodybuilding pioneers such as Steve Reeves, Clancy Ross and John Grimek. These guys had powerful physiques replete with muscle and strength.
How did they do it?
One look at what they did and you will see that it is far from advanced or groundbreaking. Simple programs comprising of the basic, compound lifts for low reps. But here is the “secret” and something that I have found ignored by so many on their quest for more lean muscle…
They trained frequently!
Three full-body training sessions per week was the norm in their time. Sometimes you would see an upper and lower body split, but that is as advanced as it got. I believe frequency is one of the most important AND misguided principles in adding muscle.
Let’s shift gears and do a little math – no calculator required…
If you were training everything once per week (as the rest of the world is doing) you will have stimulated growth 52 times per year (in a perfect world). Twice per year would yield 104 growth-induced sessions per body part and three full-body workouts per week would add up to 156 shocks to the muscle!
By regulating several factors such as central nervous system stress, volume and intensity, the answer is clear. More frequency equals more muscle, faster, period.
Study history of the great champions of old, do your math and reap the rewards and get growing again!
Hey Brad!
What about recovery time – I am to understand that it takes three days for your muscles to completely recover. Thoughts?
That all depends on training volume and intensity. If you regulate these factors carefully, you can actually coax the body into recovering faster.
Hi Brad
Is it possible to do a 3 way split and then a fourth day as a full body circuit. For example
Mon: Chest, Shoulders and Tris (8 sets per musclegroup)
Tues: Back, Bis (8 sets per muscle group)
Wednesday; Legs, abs ((8 sets per muscle group)
Thursday off or cardio
Friday: Full body circuit of dumbell bench, bent over rows, SLDL, pull overs with no rest X6 rounds.
The 3 way split day is between 4-8 reps using heavy weight and the fullbody is lighter weight with higher reps.
I tried it last week and felt like it worked. I can only train Mon-Fri. Do you see any problems with this if I was trying to build/keep muscle and lose fat
Not a problem at all, I love the split! I guarantee you will get more out of that than the “traditional” methods of everything just once per week. Good work and let me know how you do.
Pingback: WORKOUT LAB » Regulating Training Volume for More Muscle
I don’t know if it’s just me or if perhaps everyone else experiencing problems with your blog.
It looks like some of the text within your content are running off the screen.
Can someone else please comment and let me know if this is happening to them
too? This might be a problem with my internet browser
because I’ve had this happen before. Thank you