Mike's Diary

give me an example of your workout and explain what you mean

Ive heard train to failure, Ive heard do a lil here and there.

what gives, i want the fastest and best results if i stick to my diet as hardcore as i do.
 
Mikez0rr said:
give me an example of your workout
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An example might look something like this:

Monday:

Bench Press 5x5
BB Row 5x5
Single Arm Standing Overhead DB Press 3x10
Cable Pulldowns 3x10
Abs 2x12


Tuesday:

Squats 5x5
Romanian Deadlifts 5x5
Step-ups 3x10
Leg Curls 3x10
Biceps 2x12

Thursday:

BB Overhead Press 5x5
Weighted Pullups 5x5
DB Bench Press Incline 3x10
DB Rows 3x10
ABs 2x12

Friday:

Conventional Deadlifts 5x5
Front Squats 5x5
GHRs 3x10
Split Squats 3x10
Triceps 2x12

That's just an example but should give you an idea. If I'm not doing something like this I'm generally doing a full body routine 3 times per week.

and explain what you mean
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Here's what I meant about frequency above.

When we apply a stress to the body, have it be weight lifting, sickness, injury, etc... the body's actual state at first decreases, than it recovers back to baseline, then there's actually a period where it actually overcompensates.

In the case of muscle tissue and lifting weights... it's a multifactorial process involving adapatation of the actual protein comprising the muscle (Protein Synthesis), neurological elements (both central and peripheral), glycogen replenishment, and so on. Each of these factors respond according to their own scales in terms of rate of decrease in state, recovery to baseline, and subsequent over or supercompensation.

Graphically this looks like this, just in case you're a visual learner:



To repeat... there are a lot of "parts" involved in muscle adaptation to lifting weights and they all move along a similar curve pictured in the above link... but each happens on it's own timeline.

In this case of muscle growth, the desired outcome is more contractile proteins in the muscle... thus a larger muscle.

The once-a-week routines are based on the idea that all factors of muscle adaptation happen on the same timeline. Everything out there research-wise, and anecdotally, suggests that this is not the case.

Protein synthesis (what you're really seeking to maximize) peaks and returns to baseline within 48-72 hours after exercise. If you're only training a muscle once every 7 days, that means that protein synthesis is actually detraining for 4-5 days out of every week.

The once-a-week routines try to make up for this with a higher volume/intensity of work...but even so, protein synthesis always returns to baseline within 3 days.

What you're recovering from is a combination of neurological and mechanical damage to the system....which doesn't contribute a whole lot to muscle growth.

With that in mind, the ideal split would train the muscles based on that idea... to keep protein synthesis elevated, you'd need to train each part every 2-3 days. That's where the full-body stuff comes in. If you want to exploit the mechanical damage, you can extend that a litte, say every 5th day. But I wouldn't go any longer than that, barring recovery/unloading weeks.

The reason the once-a-week splits work in the "pros" is because of drugs.

Can you make progress training each muscle once per week? Of course. Anything is better than nothing, assuming it's not risking your health. As long as you're adding weight to the bar and eating adequate food, over time, you're going to have a positive adaptation from the muscle.

I'm simply talking about optimizing the specific adaptations we're concerned most about in relation to muscle growth.

Ive heard train to failure, Ive heard do a lil here and there.
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Training to failure often, especially while dieting, isn't a good idea. It contributes nothing to muscle growth and is more a neurological phenomenon than anything else.

The actual whys of this are quite complex but if you're interested in it, I'll certainly try my best to explain it to you.
 
yeah i see what you are saying, i kept a journal and my rep count was hitting really high working out two days, everyone kept telling me it was overtraining.

also, my carb intake was 170 g or so yesterday, if im running for an hour in the morning then lifting hardcore at night, is this ok? if not i have to switch

i know on my packages of the items i eat, dietary fiber makes up for a lot of the carbs
 
Overtraining is not something many people will reach.

There is nothing wrong at all with 170 grams of carbs. 200 is a baseline I tend to shoot for... some need higher, some need lower depending on size, training, tolerances, etc.
 
also if you check my fit day log, i took in 2700 calories, 318g of protein, 80g of fat...i dunno if this is good or what, if not i have to adjust cuz this will be what i eat for a long ass time
 
so im on point with my diet then? ive been wanting to talk to a nutritionist or whatev just to make sure, sticking to it isnt a problem, its making sure its good is what im worried about

i think the only bad thing is like on sat i may change one meal and eat something bad (pizza, or something)

so good to go? after these 2 weeks ill see about going 2x a week on weights, see if i feel ok, i remember i was sore and it wasnt too fun trying to work being like that
 
Mikez0rr said:
so im on point with my diet then? ive been wanting to talk to a nutritionist or whatev just to make sure, sticking to it isnt a problem, its making sure its good is what im worried about

i think the only bad thing is like on sat i may change one meal and eat something bad (pizza, or something)
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I'm not a fan of that many shakes but the calories and macros appear fine. Evaluate every couple of weeks and adjust accordingly.

so good to go? after these 2 weeks ill see about going 2x a week on weights, see if i feel ok, i remember i was sore and it wasnt too fun trying to work being like that
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That's probably b/c you were doing too much volume in each of your sessions. And possibly training until failure, which isn't recommended.
 
go big or go home

today wasnt too bad, the running was easy so i kicked it up a notch, i was sore from weights yesterday so i had to spend a lil time to stretch out, but it wasnt too bad after that. the diet was once again easy to stay on, i switched and dropped a shake at 3 and just had an apple and some jerky instead

now im watching family guy, resting, bout to take my protein shake and have my peanut butter set up for the middle of the night intake

woo
 
woo im used to getting about 6 hours of sleep or so a night, i woke up at 8 this morning, feel goddamn amazing. i went and ran and i guess the soreness from weights kicked in as well. lil sore. ugh.
 
Can I ask, where do you run...just around your neighborhood, or do you go to the gym and use their treadmills?

I'd love to get in the habit of doing cardio in the morning (usually I only work out in the evening) but it's still below freezing most days in the morning here and I just can't bring myself to do it.
 
i use the treadmills and stuff at the gym, i run to keep my heart rate high 170-180 bpm, i do this for 20 mins or so, then i jump on an ellptical or a bike or whatever that other thing is called, i feel lame for doing it haha..i like using the treadmill because i up the speed and not slack off outside like i normally try to do

but yeah a total of 40 mins altogether or so
 
i pyramid it from 2.5 mins at 5.5, whatever that is to 2.5 at 6.6, then 5 mins at 7.1, then back down in the same fashion, i warm up and cool down for 2.5 mins at 3.5

i know when i run at 6.6 it says a 9 minute mile or something
 
That's great! Maybe I will try that! I was a great runner when I was a kid, then I fell off the wagon when I started college, and tried to get back into it by taking a cardio running class in school.

I struggled to keep up with everyone. I've had a slight asthma problem since I was 13, which really effects me when I run. I'm always worried about pushing myself too hard, but I probably shouldn't be. I'm healthy enough!

Generally I just will run until I can't anymore, then walk for awhile, and then run again. I call it "interval" training, but that's not what it is at all! I'm going to try the pyramid thing next time I'm at the gym!
 
i did it before and it worked really great, you can push yourself really hard to the top, and then its a breeze coming back down
 
diet was easy to stick to, ran this morning pretty hard, decided to rest one day so I can get back into the swing of things

5x5 here i come
 
end of the first week. not too shabby, had legs and shoulders tonight with some heavy duty cardio this morning. be absolutely fun with my day off tomorrow


wooooooooo
 
HI Mike

Nice to meet ya! You seem to be on the right track. Good for you on runing and keeping up with it. I like to do the treadmill and have the incline up to at least 7.0-8.0. But I sure do not run that I just walk at a good 3.0-4.5 speed. And that my friend kicks my butt BIG time..LOL! So i give you props! Anyhow, You have a Wonderful Easter and stay Positive. Also, dont forget to DRINK YOUR WATER!!!
 
i tend to drink 4 liters or so a day

today was odd, its my day off from everything, ate breakfast, took my shake

then i didnt eat for 4.5 hours, sucky

damn work
 
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