So I recently started a new program, as outlined in this article…
On Day 1, you lift heavy (4-6) for chest and back.
On Day 2, you do a full body lift, which includes 6 more sets of chest and back in circuits, but in sets of 12-20.
I am curious if this is OK to do? I am wondering if I am misreading the article and need to add in different movements in place of chest and back for Day 2. Or if, because of the different rep range, that it was ok to do this because the point is to induce a lactate response across the whole body.
Will this undue the progress from the heavy lifting day on Monday (Day1)
Thanks!
[quote]bbattle wrote:
So I recently started a new program, as outlined in this article…
On Day 1, you lift heavy (4-6) for chest and back.
On Day 2, you do a full body lift, which includes 6 more sets of chest and back in circuits, but in sets of 12-20.
I am curious if this is OK to do? I am wondering if I am misreading the article and need to add in different movements in place of chest and back for Day 2. Or if, because of the different rep range, that it was ok to do this because the point is to induce a lactate response across the whole body.
Will this undue the progress from the heavy lifting day on Monday (Day1)
Thanks![/quote]
As long as your goals match up to the purpose of the program, give it a shot. Worst case scenario, you take a month to learn something about your body.
Since the program was written by a VERY credible author, I’d say give it a shot.
The higher rep range, means youre doing substantially less weight. And that combined with the circuits pretty much makes it a type of cardio/conditioning/hiit/active recovery.
He mentions as long as you dont do it before a heavy lifting day its not a problem (thus its not scheduled like that).
And it definitely wont undue the progress from day 1, you just want to make sure youre getting adequate nutrition and dont hurt yourself.
[quote]bbattle wrote:
On Day 1, you lift heavy (4-6) for chest and back.
On Day 2, you do a full body lift, which includes 6 more sets of chest and back in circuits, but in sets of 12-20.
I am curious if this is OK to do? I am wondering if I am misreading the article and need to add in different movements in place of chest and back for Day 2. Or if, because of the different rep range, that it was ok to do this because the point is to induce a lactate response across the whole body.
Will this undue the progress from the heavy lifting day on Monday (Day1) [/quote]
Like the other guys said, it’s never a bad idea to follow a Thibaudeau program to the letter. If it wasn’t “ok to do”, it wouldn’t be in there.
When you work a bodypart with a higher frequency (multiple times per week), one way to avoid problems and encourage progress is to use different rep ranges and/or different exercises. Chad Waterbury has written a bunch about this.
Since the Day 2 workouts are relatively-lighter weight, higher rep, and circuit-style (it’ll probably be more convenient to not use barbell pressing for these), you’re totally good to go.
Don’t forget that you’re actually doing that lactate circuit twice per week, so each muscle group is technically being training three times per week. Again though, if it was a bad idea, Thib wouldn’t have programmed it and people wouldn’t have had the results that they did.
Awesome guys, thank you for the good feedback.