Am I working out too infrequently?

J

junkfoodbad

2
I was doing FBW 3 days a week for about 3 weeks. It was kicking my butt pretty bad and I got to a point where I was dreading working out. I never felt like i fully recovered before I hit the muscles again. During this time, could not increase weight at all.

Last week I switched to the same w/o but only 2 days a week. after the second day of the new schedule, i set all new PR's for EVERY lift. Is this a good sign that I should keep it to 2 days a week?
 
Well it would appear that the extra rest has done good. Did you change your workout at all or just switch literally from a 3- to 2-day routine?

I personnaly switched from a 3 day FBW to a 3 day push/pull/leg split back in May and noticed improved gains and results immediately.
 
workout is completely identical to the previous 3-day. Just lowered the frequency.

Deadlift, Benchpress, BO Rows, military press, skullcrushers, bicep curls
 
how many sets and reps Junk?

cuz i'm doing full body's on tues, thurs and sat. right now, and other than a minute amount of stiffness the next day, i'm rockin along. and to be honest, i was out of the gym for a while, more than a few months, so I'm essentially starting like a newbie myself.

only thing different for me was I do pullups and squats too.

my guess is you were just doing a little too much volume...but fullbody does take a lot of effort. I tend to switch between upper and lower as I go through it, so that blood rushing back and forth really kicks my arse.

Here's my current list of exercises, sets and reps for your reference as to my routine that isn't leaving me exhausted the next day, or too sore to function.
--
Tuesdays – 5-6 reps : 4-5 sets
Squats
Bench press
Pull ups
Military press
Leg curls or lunges
Bicep curls



Thursdays – 8 reps : 3-4 sets
Deadlifts
Leg Press
Lat Pulldowns
Flat DB press
Lateral raises
Triceps – close grip bench, skull crusher, extensions, or press downs


Saturdays – 10-12 reps : 2-3 sets
Squats
Incline bench/db press
Pull ups
Rowing (seated cable, bent over DB, bent over BB)
Calf raises
Hammer Curls
Shrugs
 
for sets and reps i was rotating between 3x8 and 2x12.

i mean, i still feel my butt getting kicked on my 2 day a week schedule. But even just my general attitude towards working out has improved like 10 fold. I made the change more for mental reasons.

I plan to eventually work my way back into the 3 day a week routine, but i think for right now, im gonna keep it at 2 because it seems to be working, both physically and mentally
 
getting plenty of sleep? 25%-30% of your daily calories from fat?

you could try supplementing with L-tyrosine. a non-essential amino acid we tend to run low on when working out hardcore. it plays a role in our CNS recovery, which can greatly affect your mental focus and attitude when it comes to training.

A lot of thermogenics contain l-tyrosine for that very reason...they get used a lot during cutting cycles with low carbs, that can ruin your mental focus.
 
Junkfood, I recently switched to a 3 day full body workout also and it is kicking my butt also. But I love the feel I get as opposed to a push pull split routine. I think I just need to give my body sme time to adjust to the new workload. At least that is my plan. But agree it is a little tougher on you.
 
not sure. my 100% whey is at home. at work I have pro-complex, which has 1.5g of tyrosine per scoop. its also about double the price of 100% whey.

well, ON's website doesn't brag about any extra BCAA's in the 100% whey, so I'm gonna guess any tyrosine it contains is minimal.

however you should be able to get a bottle of 500mg tyrosine, like Paragon brand or NOW, for well under $10 for like 90caps. its a very cheap amino.
 
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