How to Grow - Page 4 - UK-Muscle Body Building Community

Deano! · 25-10-2005, 10:24 PM

just re-read the whole topic, and im more awake i understand it alot more now been researching my diet more etc

Big - just training the monday and thursday will be enough? i know people say less is more to a certain extent, but this is only two days training seems like its nothing if you get me? i know you know alot more about this than me im not questioning you but i would have thought 4 days training, 3 minimum??? i want to start this next week so sorry for all the questions mate and at the moment my arms i am not too ompressed with the gains and you made a good routine for them in my topic, but should i just stick to this exact routine give or take reps etc ?????

thanks alot for any help mate

Killerkeane · 25-10-2005, 10:35 PM

Quote:

Originally Posted by Deano!

just re-read the whole topic, and im more awake i understand it alot more now been researching my diet more etc

Big - just training the monday and thursday will be enough? i know people say less is more to a certain extent, but this is only two days training seems like its nothing if you get me? i know you know alot more about this than me im not questioning you but i would have thought 4 days training, 3 minimum??? i want to start this next week so sorry for all the questions mate and at the moment my arms i am not too ompressed with the gains and you made a good routine for them in my topic, but should i just stick to this exact routine give or take reps etc ?????

thanks alot for any help mate

Believe me.....it makes sense......and see for yourself how much you hurt between workouts! I have been doing very low volume......and my muscles are feeling completly fatigued as if i was doing 15 sets+ and making solid gains. I am training 2 days a week....training as hard as i can each and every workout and my weights are going through the roof.
Remember.....As long as the weights are going up each and every workout then you know you are making eyecatching progress. If the weights dont go up...first thing you do is eat more.
Stick to it and see Deano.

**big** · 25-10-2005, 11:03 PM

Quote:

Originally Posted by Deano!

just re-read the whole topic, and im more awake i understand it alot more now been researching my diet more etc

Big - just training the monday and thursday will be enough? i know people say less is more to a certain extent, but this is only two days training seems like its nothing if you get me? i know you know alot more about this than me im not questioning you but i would have thought 4 days training, 3 minimum??? i want to start this next week so sorry for all the questions mate and at the moment my arms i am not too ompressed with the gains and you made a good routine for them in my topic, but should i just stick to this exact routine give or take reps etc ?????

thanks alot for any help mate

Give it a try and see dude. Start at a weight where you know you will comfortably get the reps in the first week, then add a small amount of weight each week, and make sure you're eating enough, especially protein. If you've not been impressed with the 3-4 day routine that you've been on, you've not got a lot to lose trying something different. Give it a fair try (i.e. don't start it in PCT, and make sure your diet and sleep is solid), and see how you get on over a couple of months on it. Worst case scenario, it doesn't work for you, and you try something different instead.

The vast majority of people are very overtrained, and therefore don't get the gains they hope for. This is why, without knowing anything about your recovery ability, I would recommend a 2 day routine. If you can get away with training 4 days a week and can recover successfully - go for it. But it does sound like you've come a bit stuck trying that method.

A 2 day weights routine doesn't mean you should have 5 days of sitting on the sofa though. At least 3 of those days without weights could be spent doing cardio and/or GPP/conditioning work.

At the end of the day, progressive overload is the key here. As long as the weights and/or reps are going up each week, it doesn't really matter whether you're doing a 1 day or a 7 day routine... you will gain.

winger · 26-10-2005, 02:34 AM

That gave me a chubby big.

Change does a body good.

Deano! · 26-10-2005, 09:31 PM

thanks alot big and killerkeane, i will start this new routine next week will do a 4 days split and will keep you posted on my progress i will have to take pics and measure biceps etc properly wanna see how good this is ive only been training 6 months really and this is my first time properly changing the routine

thanks again guys

fits · 03-12-2005, 11:45 AM

Quote:

Originally Posted by big

At the end of the day, progressive overload is the key here. As long as the weights and/or reps are going up each week, it doesn't really matter whether you're doing a 1 day or a 7 day routine... you will gain.

i do 2 day split but do it say mon/tue then 2 days off then repeat, if i get a chance, i do this because some times i may not get to the gym for a week or longer due to my job, i do one warm up set then one work set aiming for a set nember of reps, say 9. the weight is going up gradually, (just started again after being back in uk for hol) but is this enough reps to grow? as long as weight is going up?

winger · 03-12-2005, 01:30 PM

fits · 03-12-2005, 01:37 PM

Quote:

Originally Posted by winger

Yes!

COOOOOOOOOOOOOLLLLLLLLLL

**big** · 07-01-2006, 02:05 PM

For those of you who have followed the single factor low volume routine I listed in this thread, have milked all the gains from it that you can, and are ready for a change, I've written something up on dual factor training here:
http://www.uk-muscle.co.uk/showthrea...486#post150486

winger · 07-01-2006, 02:57 PM

Quote:

Originally Posted by big

For those of you who have followed the single factor low volume routine I listed in this thread, have milked all the gains from it that you can, and are ready for a change, I've written something up on dual factor training here:
http://www.uk-muscle.co.uk/showthrea...486#post150486

What an awsome read again!

**big** · 07-01-2006, 10:26 PM

Quote:

Originally Posted by big

For those of you who have followed the single factor low volume routine I listed in this thread, have milked all the gains from it that you can, and are ready for a change, I've written something up on dual factor training here:
http://www.uk-muscle.co.uk/showthrea...486#post150486

I have decided to make a more detailed Dual Factor training post here:
http://www.uk-muscle.co.uk/training-articles/11964-dual-factor-training.html

This includes the example dual factor workout, and also explains the concepts of the program a bit more too.

mrmasive · 13-01-2006, 10:46 PM

Very interesting post!

hovis · 18-01-2006, 12:41 PM

do u know a good site that explains how to do the lifts in how to grow

:lift: :withstupi :lift: :withstupi :lift: :withstupi :lift: :withstupi

rob · 25-01-2006, 04:10 PM

whats the best muscle supplements to us to get mass..........:lift: :lift:

**big** · 25-01-2006, 05:28 PM

Quote:

Originally Posted by rob

whats the best muscle supplements to us to get mass..........:lift: :lift:

Food

25-10-2005, 10:24 PM	#46 (permalink)
Deano! Looking Freaky Join Date: Aug 2004 Location: N.Wales Posts: 626	just re-read the whole topic, and im more awake i understand it alot more now been researching my diet more etc Big - just training the monday and thursday will be enough? i know people say less is more to a certain extent, but this is only two days training seems like its nothing if you get me? i know you know alot more about this than me im not questioning you but i would have thought 4 days training, 3 minimum??? i want to start this next week so sorry for all the questions mate and at the moment my arms i am not too ompressed with the gains and you made a good routine for them in my topic, but should i just stick to this exact routine give or take reps etc ????? thanks alot for any help mate __________________ Big D 110.7kgs 19%bf

26-10-2005, 02:34 AM	#49 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,259 Blog Entries: 1	That gave me a chubby big. Change does a body good. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-10-2005, 09:31 PM	#50 (permalink)
Deano! Looking Freaky Join Date: Aug 2004 Location: N.Wales Posts: 626	thanks alot big and killerkeane, i will start this new routine next week will do a 4 days split and will keep you posted on my progress i will have to take pics and measure biceps etc properly wanna see how good this is ive only been training 6 months really and this is my first time properly changing the routine thanks again guys __________________ Big D 110.7kgs 19%bf

03-12-2005, 01:30 PM	#52 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,259 Blog Entries: 1	Yes! __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

07-01-2006, 02:05 PM	#54 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	For those of you who have followed the single factor low volume routine I listed in this thread, have milked all the gains from it that you can, and are ready for a change, I've written something up on dual factor training here: http://www.uk-muscle.co.uk/showthrea...486#post150486 __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

13-01-2006, 10:46 PM	#57 (permalink)
mrmasive Gym Addict Join Date: Dec 2005 Location: UK Posts: 436	Very interesting post! __________________ "The greatest test of courage is to bear defeat without loosing heart" B:120 S:200 DL:230 @ 85kg

18-01-2006, 12:41 PM	#58 (permalink)
hovis Gym Addict Join Date: Nov 2005 Posts: 342	do u know a good site that explains how to do the lifts in how to grow :lift: :withstupi :lift: :withstupi :lift: :withstupi :lift: :withstupi

25-01-2006, 04:10 PM	#59 (permalink)
rob mr green Join Date: Jan 2006 Location: i like to beat up ladys Posts: 26	whats the best muscle supplements to us to get mass..........:lift: :lift:

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