2 Questions on the Basics of Weightlifting

Duffman'05

My Understanding:
A Low reps with heavier weights ----> Strength gains
B High reps with lighter weights

---

> Size gains
C Very high reps with even lighter weights

---

> Endurance gains

My Routine
Lift 4/5 times a week
- Day 1 Legs
- Day 3 Chest + Arms
- Day 4 Legs
- Day 5 Shoulders + Back

My Question:
If I were to use the strength programme in weeks 1, 3, 5, 7, 9 etc and the size programme in weeks 2, 4, 6, 8 etc would I see results in both? Or is taking a week in between strength and size workouts not intense enough to get good results in either?

My 2nd Question

My Understanding:
Lifting weights tears muscle fibres, muscle fibres grow back stronger as they heal.

My Question:
Should I wait to exercise a muscle group again until it is fully healed? (I usually need 3 days for this)
Or will working the same muscle group twice in two days or twice in three days give deeper tears and thus more gains?

DARCHA22

Duffman'05 wrote: »

My Understanding:
A Low reps with heavier weights ----> Strength gains Yes correct, rep range 3-5 ish
B High reps with lighter weights

---

> Size gains No, keep the weight heavy as possible for this as well but rep range of 8-12 ish
C Very high reps with even lighter weights

---

> Endurance gains Light ish weights with rep range of 10-20, woudlnt bother with this at all

My Routine
Lift 4/5 times a week
- Day 1 Legs
- Day 3 Chest + Arms
- Day 4 Legs Drop this leg day and rest
- Day 5 Shoulders + Back

My Question:
If I were to use the strength programme in weeks 1, 3, 5, 7, 9 etc and the size programme in weeks 2, 4, 6, 8 etc would I see results in both? Or is taking a week in between strength and size workouts not intense enough to get good results in either? Concentrate on getting your strenght up on the Compound movements rep range approx 5 reps, for isolation movements go for 8-12 reps. Shouldnt be too hard to incorporate both into a workout

My 2nd Question

My Understanding:
Lifting weights tears muscle fibres, muscle fibres grow back stronger as they heal.

My Question:
Should I wait to exercise a muscle group again until it is fully healed? (I usually need 3 days for this)
Or will working the same muscle group twice in two days or twice in three days give deeper tears and thus more gains? You should only really train one muscle group once per week or you will end up over training, more is more does not apply to muscle gain. Breakdonw the muscle and allow yoruself to recover, growth happens outside the gym when you rest and sleep

See comments above

dave80

You should only really train one muscle group once per week or you will end up over training, more is more does not apply to muscle gain.

Not nessarly true, a lot of top trainers believe that training each 2 x week is the way to go especially for natural trainers

Lantus

Duffman'05 wrote: »

My Understanding:
A Low reps with heavier weights ----> Strength gains
B High reps with lighter weights

---

> Size gains
C Very high reps with even lighter weights

---

> Endurance gains
Typically you want to use heavier weights in the 8 to 12 rep range so as you reach failure (with good form) towards the end. Strength and size are dependant on the type of exercise not the number of reps done.

My Routine
Lift 4/5 times a week
- Day 1 Legs
- Day 3 Chest + Arms
- Day 4 Legs drop this and have a rest day.
- Day 5 Shoulders + Back

My Question:
If I were to use the strength programme in weeks 1, 3, 5, 7, 9 etc and the size programme in weeks 2, 4, 6, 8 etc would I see results in both? Or is taking a week in between strength and size workouts not intense enough to get good results in either? NA

My 2nd Question

My Understanding:
Lifting weights tears muscle fibres, muscle fibres grow back stronger as they heal. Yep, only rest and good nutrition with adequate protein intake (esp after a workout) builds muscle.

My Question:
Should I wait to exercise a muscle group again until it is fully healed? (I usually need 3 days for this)
Or will working the same muscle group twice in two days or twice in three days give deeper tears and thus more gains?

If your very new to resistance workouts then a very simple whole body workout might suit better or a 2 day split. A 3 day split program as prescribed above is great if you have 6 to 12 months of experience and a 4 day split after that after 12 months of lifting experience (just guidelines.) Remeber to add abs in once or twice a week and some cardio to stay fit and promote fat loss.

DARCHA22

dave80 wrote: »

Not nessarly true, a lot of top trainers believe that training each 2 x week is the way to go especially for natural trainers

Who???

Hanley

dave80 wrote: »

You should only really train one muscle group once per week or you will end up over training, more is more does not apply to muscle gain.

100% wrong.

DARCHA22

Hanley wrote: »

100% wrong.

No its not!

Hanley

DARCHA22 wrote: »

No its not!

Just to be clear, you're saying that if you train the same muscle group 2x per week you'll over train it?

dave80

DARCHA22 wrote: »

Who???

Read this for starters

http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html

DARCHA22

Hanley wrote: »

Just to be clear, you're saying that if you train the same muscle group 2x per week you'll over train it?

Not at all, the OP said wud it be better to trian the same muscle twice in 2 days and 3 times in 3 days to get better growth. My response was to that statement and it was a correct response.

So its not 100% wrong mate

DARCHA22

dave80 wrote: »

Read this for starters

http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html

I could give you sites that agree with me as well, its all subjective and dependent on personal and envirmental factors.

DARCHA22

ALSO, the OP says he needs 3 days to recover. He should only train each muscle group once per week

Read the damn thread fully guys

wersal gummage

Duffman'05 wrote: »

A Low reps with heavier weights ----> Strength gains
B High reps with lighter weights

---

> Size gains

Ok so i've seen this before several times and I accept it as a fact.

However, can anyone explain this to me, in a non-scientific way if possible ?? Surely the two things cant be mutually exclusive. I have spent the last three months mostly lifting as heavy as I can for 5 reps - I have got a lot stronger for sure - I also got a lot bigger. If i had been lifting 10 reps - would I have gotten bigger again but not be as strong ??? This confuses me !!

Thanks.

dave80

DARCHA22 wrote: »

I could give you sites that agree with me as well, its all subjective and dependent on personal and envirmental factors.

Wat sites bodybuilding.com

read the Wernbom meta review

dave80

DARCHA22 wrote: »

ALSO, the OP says he needs 3 days to recover. He should only train each muscle group once per week

Read the damn thread fully guys

We're responding to ur statement tat muscle groups should only be trained once aweek

Hanley

DARCHA22 wrote: »

Not at all, the OP said wud it be better to trian the same muscle twice in 2 days and 3 times in 3 days to get better growth. My response was to that statement and it was a correct response.

So its not 100% wrong mate

Don't try to backtrack. You said "You should only really train one muscle group once per week or you will end up over training".

That is 100% unequivocally wrong.

the drifter

smolov would like a word with you....he would like to discuss your theroy on training one muscle group once a week...