I’ve seen alot of guys advocating training a muscle 3 times a week, when you wanna specialize on it, but they always tell you to do different rep/sets/movements within each workout/weekly training time. I’m just wondering why not figure out wich movement works best for you, (in bringing that particular muscle up to par) and just hammer that movement 3 times a week, I mean it’s only for a short period of time.
To stress a muscle, you simply need to expose it to a new stimulus. The way most people are going to do what you are getting at is by getting stronger.
If you specialization is going to be longer than 3-4 weeks, then you probably want to vary the movements a bit, depending on what they are. EX: deadlifting 3x per week is very hard, but deadlifting once, RDL once, and Squat once might be better.
Also, there is an issue with recovery. Basic theory suggests that if you want to progress, you need to be at least recovered to the point where you are able to do more in some way each workout (more weight, reps, sets, etc.)
If you were to train the same movement with the same rep range 3x per week, and try to progress each workout, you’ll probably stall pretty quickly, unless you are more of a beginner. This means you either have to have a different level of intensiveness (how hard you push), different exercises, different rep ranges, or a different load each workout to be able to train with a higher frequency and still make progress.
Hope this helps. But also, increasing frequency is only one of MANY ways you can specialize in a muscle group.
In other words you have to develop an instinct on when the muscle is getting hit and developing a nice burn and a good pump. When that effect diminishes it’s time to change something. Anything. Whatever it takes to get that pump going again.
[quote]Gregus wrote:
In other words you have to develop an instinct on when the muscle is getting hit and developing a nice burn and a good pump. When that effect diminishes it’s time to change something. Anything. Whatever it takes to get that pump going again. [/quote]
Um no, i disagree. It is arguable whether or not that method produces any results. You are better off focusing on being able to progress in some way from one workout to the next, and think long term and getting stronger. Sure, there is the possibility of accumulated fatigue, and not progressing, and then taking time off to supercompensate, but this is a lot less likely to produce results than plain old forcing your body to adapt to new stimuli.
The idea of changing exercises is muscle confusion.
The body is smart man, its not just going to hardout hypertrophey if you do exercise A 3 times a week forever, it just improves other areas to assist the muscle, or just doesnt grow altogether because it will never achieve the task.
I think there is obviously a middle ground between too much variation and not enough, its kind of instictive to change exercises when you feel it appropriate, and your body will love it.
I know im always more excited for the gym if im doing something new, even if its one thing different.
[quote]Chalky09Aus wrote:
The idea of changing exercises is muscle confusion.
The body is smart man, its not just going to hardout hypertrophey if you do exercise A 3 times a week forever, it just improves other areas to assist the muscle, or just doesnt grow altogether because it will never achieve the task.
I think there is obviously a middle ground between too much variation and not enough, its kind of instictive to change exercises when you feel it appropriate, and your body will love it.
I know im always more excited for the gym if im doing something new, even if its one thing different.[/quote]
Really?
If this is true why do many powerlifters gain so much size sticking to the same basic exercises for the most part?
I’m pretty sure there is no such thing as “muscle confusion.” It’s just a term Joe Weider made up to sound smart.
The body responds to increasing loads by getting bigger and stronger. The reason to switch exercises has more to do with addressing areas that are not getting adequate training stimulus, as well as avoiding repetitive stress that might lead to injury.
[quote]HK24719 wrote:
Chalky09Aus wrote:
The idea of changing exercises is muscle confusion.
The body is smart man, its not just going to hardout hypertrophey if you do exercise A 3 times a week forever, it just improves other areas to assist the muscle, or just doesnt grow altogether because it will never achieve the task.
I think there is obviously a middle ground between too much variation and not enough, its kind of instictive to change exercises when you feel it appropriate, and your body will love it.
I know im always more excited for the gym if im doing something new, even if its one thing different.
Really?
If this is true why do many powerlifters gain so much size sticking to the same basic exercises for the most part?
I’m pretty sure there is no such thing as “muscle confusion.” It’s just a term Joe Weider made up to sound smart.
The body responds to increasing loads by getting bigger and stronger. The reason to switch exercises has more to do with addressing areas that are not getting adequate training stimulus, as well as avoiding repetitive stress that might lead to injury.[/quote]
I like this, and this is what I was getting at, there really is no reason to change exercise or set/rep execution, if you found the wright exercise to begin with,(meaning an exercise that does not cause uncomfort and at the same time adresses your weak point).
[quote]HK24719 wrote:
Chalky09Aus wrote:
The idea of changing exercises is muscle confusion.
The body is smart man, its not just going to hardout hypertrophey if you do exercise A 3 times a week forever, it just improves other areas to assist the muscle, or just doesnt grow altogether because it will never achieve the task.
I think there is obviously a middle ground between too much variation and not enough, its kind of instictive to change exercises when you feel it appropriate, and your body will love it.
I know im always more excited for the gym if im doing something new, even if its one thing different.
Really?
If this is true why do many powerlifters gain so much size sticking to the same basic exercises for the most part?
I’m pretty sure there is no such thing as “muscle confusion.” It’s just a term Joe Weider made up to sound smart.
The body responds to increasing loads by getting bigger and stronger. The reason to switch exercises has more to do with addressing areas that are not getting adequate training stimulus, as well as avoiding repetitive stress that might lead to injury.[/quote]
Agreed x3 /endthread
Confusing your muscles is a good way to stress them out. I know whenever I’m confused, that leads to me being stressed out, and having to take pills to sleep. Also, make sure to let your muscles know that if they don’t make deadlines that they’ll lose their jobs. That’s the way to stress out your muscles!
But seriously, you’re overthinking it. Go to the gym, lift heavy things, go home and eat something. Sleep and train something different until the first thing has recovered - then work the first thing again and get stronger. Repeat for years.
Put it in the same room as my wife a few days before her period. It will never experience stress like that with any other method!
[quote]SWR wrote:
Put it in the same room as my wife a few days before her period. It will never experience stress like that with any other method![/quote]
lol zing! pretty sure thats all women in general though
[quote]dankid wrote:
Gregus wrote:
In other words you have to develop an instinct on when the muscle is getting hit and developing a nice burn and a good pump. When that effect diminishes it’s time to change something. Anything. Whatever it takes to get that pump going again.
Um no, i disagree. It is arguable whether or not that method produces any results. You are better off focusing on being able to progress in some way from one workout to the next, and think long term and getting stronger. Sure, there is the possibility of accumulated fatigue, and not progressing, and then taking time off to supercompensate, but this is a lot less likely to produce results than plain old forcing your body to adapt to new stimuli.[/quote]
I still stand by what i wrote. If you do what i wrote and apply it faithfully while lifting as much as possible and keeping form, you will grow muscles. It’s the tired and true approach of Vince Gironda. I use that philosophy and it works for me. Now notice i said philosophy and NOT training routine.
Your instincts will guide and build your body, not a routine or numbers.
[quote]HK24719 wrote:
I’m pretty sure there is no such thing as “muscle confusion.” It’s just a term Joe Weider made up to sound smart.
[/quote]
I thought the P90X guy came up with that. LOL!
[quote]Gregus wrote:
dankid wrote:
Gregus wrote:
In other words you have to develop an instinct on when the muscle is getting hit and developing a nice burn and a good pump. When that effect diminishes it’s time to change something. Anything. Whatever it takes to get that pump going again.
Um no, i disagree. It is arguable whether or not that method produces any results. You are better off focusing on being able to progress in some way from one workout to the next, and think long term and getting stronger. Sure, there is the possibility of accumulated fatigue, and not progressing, and then taking time off to supercompensate, but this is a lot less likely to produce results than plain old forcing your body to adapt to new stimuli.
I still stand by what i wrote. If you do what i wrote and apply it faithfully while lifting as much as possible and keeping form, you will grow muscles. It’s the tired and true approach of Vince Gironda. I use that philosophy and it works for me. Now notice i said philosophy and NOT training routine.
Your instincts will guide and build your body, not a routine or numbers.
[/quote]
Thats good that it worked for you. I will not deny that. But to claim that this is the only way to “stress a muscle” is just wrong. Just as im not saying progression is in fact absolutely the only way. But I still feel that progression is a better PHILOSOPHY. It might not be the only way, but likley the better way.
[quote]dankid wrote:
Gregus wrote:
dankid wrote:
Gregus wrote:
In other words you have to develop an instinct on when the muscle is getting hit and developing a nice burn and a good pump. When that effect diminishes it’s time to change something. Anything. Whatever it takes to get that pump going again.
Um no, i disagree. It is arguable whether or not that method produces any results. You are better off focusing on being able to progress in some way from one workout to the next, and think long term and getting stronger. Sure, there is the possibility of accumulated fatigue, and not progressing, and then taking time off to supercompensate, but this is a lot less likely to produce results than plain old forcing your body to adapt to new stimuli.
I still stand by what i wrote. If you do what i wrote and apply it faithfully while lifting as much as possible and keeping form, you will grow muscles. It’s the tired and true approach of Vince Gironda. I use that philosophy and it works for me. Now notice i said philosophy and NOT training routine.
Your instincts will guide and build your body, not a routine or numbers.
Thats good that it worked for you. I will not deny that. But to claim that this is the only way to “stress a muscle” is just wrong. Just as im not saying progression is in fact absolutely the only way. But I still feel that progression is a better PHILOSOPHY. It might not be the only way, but likley the better way.[/quote]
Progression in what? bigger muscles or bigger weights lifted? This is not as easy a question as it seems and certainly not as obvious.
Why don’t Gregus and Dankid post some pictures and that will tell which approach works better = )
[quote]Detroitlionsbaby wrote:
Why don’t Gregus and Dankid post some pictures and that will tell which approach works better = )[/quote]
Win post…
And FML, I’m going to eat a burger, do some shrugs and skull crushers…