d77

I recently went from going 4-5 times per week to even leaving a couple of days between sessions and I'm finding I can lift far more each time. Each time I w/o now I am at 100% and it definitely shows.

However, a friend of mine reckons this will just increase my strength, but not my size. He's there 5/6 times per week in the gym and thinks that's the way to go.

What do you reckon?

Greyphantom

give it some time to see how it works for you... how recently did you do this, what are your reps and sets schemes like, diet, supps... etc. This might be your "golden egg" which works for you really well, course it could be the change of routine that is giving you a kick too... I like 4 times a week personally but lately I have been doing 2 on 1 off and have noticed some nice momentum... if its showing keep going...

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Greyphantom
The Ghost who Grows!!!

Robsta

You should not be doing the same lift within a couple of days anyway, as your lifts should be different each session.
Are you saying on a weds you lift so much on the bench, but if you leave it 2 days you are lifting more, rather thatn going in and benching the next day???
What is your routine???

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Robsta

d77

Sorry, I should clarify.

I was going on consecutive days but thinking it was find because I was working different areas.

However, my benching would suffer if I'd done my arms just before and vice versa, so I've ensured these are spaced-out, and only legs goes near either of those two. My routine is:

Arms & shoulders
----------------
Bicep curls (dumbells)
Cable curls
Concentration Curl (Standing)
Tricep push down
Dips (frame)
Lateral raise
Military press
Shoulder press (cable)
Single forearm extensions (dumbells)
Single forearm curls (dumbells)

Back & chest
------------
Bench press
Bench press incline
Peck Deck
Dumbell pullover
T-Bar row
Lat pull-down (cable)
Deadlifts (barbell)

Legs
----
Squats
45 degree leg press (sled)
Upright leg press
Lying leg curl
Calf raise (seated)
Calf raise (standing)

Abs
----
Leg raise (frame)
Knees to chest (frame)
Cable ab crunch



I combine sessions as such:

- chest & back + abs + calves
- arms & shoulders + abs
- legs + abs

chrisj22

Of course you'll grow. You grow out of the gym, not in the gym - i.e. recovering.

I used to go 5 times a week when I was younger, & yeah, I made good gains, but they soon stopped when my strength didn't increase, I wasn't looking forward to training etc etc - these are typical signs of overtraining.

I ended up doing every other day sessions, but I still wasn't making progress. It seemed to cripple me. I now go twice a week & train each bodypart once every 9 or 10 days - if I went anymore I just wouldn't recover.

Everyone's different though.

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Base

Looks like a bit too much volume in there fella. Just keep it simple with something like:

Mon- Chest, Shoulders and Tri

Bench 3x8
Incline DB press- 3x8
Flyes/Pec deck (optional) 3x10-12
Skull crushers 3x8

Wed- Legs

Squats 3x8
Leg Press 3x8
SLDL 3x8
Walking lunges 2x15
Calf work is desired


Fri-Back and Bi

Deadlifts- 3x8
BB Rows- 3x8
Pull-ups- 3x8 (weighted is needed)
Barbell Curls- 3x8


The above regime is a very rough idea, but something like that (very simple and not such high volume) would bea good place to start.

Base