[quote]austin_bicep wrote:
R_Rob wrote:
defo dont hit the body part more than once a week. 24-72 hour rule is bullshit. the muscle might not feel sore and be capable of lifting the smae weight again but that doesnt mean it has recovered and grown from the stumuli it was put under. this process takes several days else you are selling yourself short
if its a sticking point, add intensity, not extra sets or times training per week etc.
all the best mate!
where are you getting your facts from bro some bullshit magazine
[/quote]
I agree. People are so afraid to train nowadays, it’s sad.
To the guy claiming that 1nce a week is best, you do realize the body is capable of adaptation right?
Also since you are saying the 72 hr rule is bullshit, please tell me how you are capable of determining your own or anyone else’s recovery ability.
Also, one’s ability to recover is not finite, like I said it can be adapted and improved.
[quote]PHGN wrote:
blue9steel wrote:
pat36 wrote:
I have heard you can hit a muscle up to 9 times per week. I done up to 6 times, the results were quite impressive.
Mostly when you start hitting it that often you’ll get excellent STRENGTH gains, but the HYPERTROPHY will not be so good.
Could you eleborate on this one please ?[/quote]
Yeah, elaborate. My cousin used to train 12-16x a week and had unreal gains in both strength AND size.
[quote]rsg wrote:
PHGN wrote:
blue9steel wrote:
pat36 wrote:
I have heard you can hit a muscle up to 9 times per week. I done up to 6 times, the results were quite impressive.
Mostly when you start hitting it that often you’ll get excellent STRENGTH gains, but the HYPERTROPHY will not be so good.
Could you eleborate on this one please ?
Yeah, elaborate. My cousin used to train 12-16x a week and had unreal gains in both strength AND size.[/quote]
Im sorry but thts hilarious working a bodypart 16 times aweek. i hope were not talking about exercises like pushups but still 12-16x
[quote]austin_bicep wrote:
rsg wrote:
PHGN wrote:
blue9steel wrote:
pat36 wrote:
I have heard you can hit a muscle up to 9 times per week. I done up to 6 times, the results were quite impressive.
Mostly when you start hitting it that often you’ll get excellent STRENGTH gains, but the HYPERTROPHY will not be so good.
Could you eleborate on this one please ?
Yeah, elaborate. My cousin used to train 12-16x a week and had unreal gains in both strength AND size.
Im sorry but thts hilarious working a bodypart 16 times aweek. i hope were not talking about exercises like pushups but still 12-16x
[/quote]
Not one muscle group, but various exercises - a total of 12-16 workouts a week. Mind you he only keeps this kind of routine up for about a month or 2 before he goes back normal training.
220lbs, 18" arms cold for a 19year old who’s trained maybe a total of 1.5 years in his life.
Here his old thread, his newer pics are in my profile but still from earlier this year.
[quote]PHGN wrote:
blue9steel wrote:
Mostly when you start hitting it that often you’ll get excellent STRENGTH gains, but the HYPERTROPHY will not be so good.
Could you eleborate on this one please ?[/quote]
A large portion of strength gains come from neural efficiency in terms of better rate coding. (calling up all your fibers at the beginning of the lift) Neural improvements are mostly due to repetition, which is why olympic lifters may train the exact same lifts six days a week during some training cycles.
Hypertrophy gains (bigger muscles), come from the process of microtrauma and repair. If you hit the muscle all the time before it has a chance to recover, you’ll be short-circuiting that process.
Zatsiorsky covered specificity of training quite thoroughly, you may want to look up his work. Essentially what he said was that training for different qualities (strength, endurance, hypertrophy, etc.) takes different methodology.
[quote]USNS physique wrote:
Yeah, how tall is this guy? If he’s that size working out 16 times a week, maybe 13 of those times is like calves and abs huh?
Let’s see his routine too.[/quote]
LOL, yeah sure. Since when is an abs only workout a “routine”? Compound.
I’m not here to defend his results - you make what you will of them. I was there, I’ve seen how hard worked.
The point I’m making is you will have both hypertrophy and strength gains from frequent training, the results are proof of that. I’ve seen this in many people, although they weren’t exceeding 6 times a week.