Training multiple days

[Mac29]

How can you hit the same muscle multiple days in a row and get results w/o enough recovery? I've been eyeing a routine, but doing 80%+ your 1RM 4 days in a row just makes no sense to me. I've never run across a single scientific paper showing you can get growth or strength by hitting a muscle w/multiple sets for 3-4 days in a row.

Doing a few reps? Maybe. But not a typical reps & sets & weight like that. I'd be interested in anyone that can point me towards some facts, as in research, that definitively shows you can get results. Seems to me at any age or condition you're pushing for injury or at least regression.

Thanks for the interest,

Mac

 

[deadlyapp]

How can you hit the same muscle multiple days in a row and get results w/o enough recovery? I've been eyeing a routine, but doing 80%+ your 1RM 4 days in a row just makes no sense to me. I've never run across a single scientific paper showing you can get growth or strength by hitting a muscle w/multiple sets for 3-4 days in a row.

Doing a few reps? Maybe. But not a typical reps & sets & weight like that. I'd be interested in anyone that can point me towards some facts, as in research, that definitively shows you can get results. Seems to me at any age or condition you're pushing for injury or at least regression.

Thanks for the interest,

Mac

As you state, I have not seen anything that indicates hitting the exact same muscle groups day in and day out leads to an improvement in either aesthetics or performance. I'd say hitting similar muscle groups, multiple times in a week is certainly beneficial (eg a 3 day a week squat cycle is very typical in powerlifting and olympic lifting) but generally you're not doing the same percentages, reps, or movements in that period (typically one raw strength, one technique, and one speed or something similar).

Any programming that has you working 80% or higher every single day with the exact same movement, I'd agree with you and I'd steer clear.

 

[purbeast0]

You don't. The routine you are eye'ing is stupid and bad.

I don't understand why people think they have to do some super special different kind of workout. I see these scrawny ass dudes at the gym doing such stupid exercises and it just makes me facepalm every time. Then I see them 3 months later and don't wonder why their physique hasn't changed at all.

There are tried and true methods to meet the goals you want to do. They may seem basic and boring, but they work. There is no need for something "new" or "different" just because. Just do what has been proven to work for decades.

 

[Mac29]

Yeah some of the notable bodybuilding sites have tons of routines and advice yet at least a few are touting these kind of routines. Just makes no sense. If you were varying reps or weight or something maybe. Just wanted some consensus.

Thanks.

 

[Muse]

If you're working out on a daily basis, I figure you want to do splits. Maybe arms/back one day, emphasis on legs another. When I was working out daily I had at least two routines, plus I'd swim 2 miles/day. Core exercises, I think you can do daily. Those aren't for bulk, but for stamina, injury prevention.

 

[purbeast0]

If you're working out on a daily basis, I figure you want to do splits. Maybe arms/back one day, emphasis on legs another. When I was working out daily I had at least two routines, plus I'd swim 2 miles/day. Core exercises, I think you can do daily. Those aren't for bulk, but for stamina, injury prevention.

"Arms" is not a good breakdown.

Arms consist of 3 groups - bicep, tricep, and shoulders. Some people train their forearms as well but it's not really necessary as your grip builds up naturally, building your forearms.

And you don't want to do all 3 of those in one day and back as well.

To each their own though. I personally have had best results doing pull and push exercises together. IE, back and biceps, then chest and triceps. I do shoulders on their own day because I like to space it out as far as I can with chest/tricep day, and I also do traps with shoulders. Leg day also gets it's own day, although I also do an ab routine prior to legs.

 

[Muse]

I used to do 2, max 3 splits. Always core. I think my gym is back open after Chapter 11, they're billing me again. Limited capacity, I think 25%. I figure they'll go to 50%, then I'll call them and see about getting back in there. That more than anything will inspire me to try working everything.

I did some heavy yard work for ~5 hours 2 days ago and my legs are still sore. If it weren't for my skating, I couldn't have done what I did, but I am clearly not working my legs enough. A couple machines in the gym should help that.

I was going to the gym 3x/week, just one elaborate routine, after biking/skating the 5 miles there, then retracing my skate/biking, all with heart monitor on.

 

[Mac29]

Good discussion. Actually this was about a routine found on Youtube. An intermediate routine where they perport hitting the same muscle 4 days running, at 80%+ 1RM will yield major gains in strength & size. I didn't think so.

Just wanted to know I wasn't crazy.

 

[Muse]

Good discussion. Actually this was about a routine found on Youtube. An intermediate routine where they perport hitting the same muscle 4 days running, at 80%+ 1RM will yield major gains in strength & size. I didn't think so.

Just wanted to know I wasn't crazy.

It's important to "listen to your body." You hear this frequently and it's something to keep in mind. Learn to interpret how you feel physically so you know what's going on. "There's good pain and bad pain." That's a related message. There's pain that indicates you are injuring yourself and pain that says you've challenged your system to strengthen that muscle group. If you're injuring yourself you have to stop doing what's causing that. When you've challenged the muscle group, give it time to heal enough before challenging it again. That strategy leads to greater strength and endurance, of course depending on the type of activity involved. Some activities tend to increase strength, others endurance and of course there's a spectrum for that. Rest/sleep and nutrition factor into these things, of course. Lee Haney, 8 times in a row Mr. Olympia, declared that body building is 15% training, 85% nutrition.

 

[Scarpozzi]

You even lift, bro?