[quote]dmitry wrote:
Well, thing is-- I’ve noticed myself getting more results if I train really good 2 times / week and get 10+ hours of sleep a day. Sleep and rest is key to any muscle growth. But then again, I can’t imagine myself working out the same muscle groups more often than about 5 days apart.
How does your routine go? Do you cycle targeting muscle angles every time you go to the train?
Also, what would be considered too much dietary fat consumption? I’ve read that too much saturated/mono/poly fats plummet your testosterone.
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Hey dmitry well it seems you are genuine, so I will help more without sarcasm.
10 points to you to discover that 2x a week works better for you. If that is how long it takes to recover, that is a good idea. I am actually quite similar in a way, it is not great for me to hit the same muscle more than twice a week hard - I can do a lot more than that but it is not as efficient. Note that does not mean I only workout 2x a week though.
You should not eat a lot of dietary fat if it is junk fat, but you should take a lot of fish oil capsules, say, 6 grams a day or so. That will help a lot with everything you are complaining about.
Here is an example of a routine you might like:
MONDAY: hard focus on upper body
bench - hard, the best you can
bent rows - medium level of effort
squats - not too hard. pick a weight you can do 10 reps with and do only 8
TUES - off
WEDS: lighter recovery day
overhead press - medium level effort
shrugs - medium level
lunges - medium level
THURS - OFF
FRI: hard focus on legs
squats - hard, best you can
bench - not too hard. pick a weight you can do 10 reps with and do only 8
bent rows - medium
SAT / SUN off
With that routine you work your muscles 3x a week but have enough recovery. midweek helps you recover and also, not let your other muscles get weak e.g shoulders.
Mon and Fri should be based around big exercises listed. But weds gives you some time to do something different, you could instead do clean & press, clean and jerk, deadlifts even. Or curls or whatever. Just DO NOT KNOCK YOURSELF OUT.
If you wanted to focus on deadlifts seriously, do them instead of squats on mon/fri and on weds, do squats but not too hard.
Also, you can do breather squats on the mon/fri instead of normal ones.
You do NOT need to cycle muscle angles every time you train. You can do the routine I described for a YEAR without changing angles. I am not suggesting that you do that, but you can.
Take fish oil.
Drink a lot of milk. 3 litres a day. Slowly, throughout the day. If you can’t drink milk then find something else, or take lactaid or something.
I cannot recommend highly enough this book
I recommend it to anyone who has questions because it has all the basic answers that everyone should know. I know no other book that has as much good info in it as that one as a base of knowledge, and I have most everything over the past 100 years. When a better book comes along I will recommend that.
dmitry you seem to have picked up quite a few misconceptions along the way, so go educate yourself.
