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  Click here to go to the first staff post in this thread.   Thread: New training frequency study: 5x beats 2x

  1. #11
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    Quote Originally Posted by Timeah View Post
    Please wish your joints good luck.

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    You hit the nail on the head with this comment brother =D. No longer than 6 weeks from my one time trying to style of training.

    "My left bicep and tricep are both starting to be very tight and no amount of rolling and stretching it helping with the tightness and the pain trying to train arms lol."





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  • #12
    Bukkake Kunce

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    Quote Originally Posted by hoomy903 View Post
    The first week is just punishing, because you are supposed to go at 70-80% intensity, if you are going for 10 reps, you should be able to about 13 to failure. So its frustrating basically feeling like you are just getting a pump and not pushing at all. But after a week you get over it and then are able to do heavier weight for the same reps. My favourite part is actually the fact that you don't go all out and its more about lower intensity, so its like taking a break from intense training while still training lol.

    Definitely not something I would do for more than 6-8 weeks, my left bicep and tricep are both starting to be very tight and no amount of rolling and stretching it helping with the tightness and the pain trying to train arms lol.
    Definitely sounds like your enjoying it, keep it up!

    I get injuries almost one after the other, more so once i got older and it sucks. Old age is depressing too say the least.

    Do you do deadlifts? These are great and although i stopped lifting a couple of weeks ago i was doing FBWs before this about 3-4 days per week and it felt great. One workout i'd do squats for the leg part of the workout then 2 days later i'd switch to deads then 2 days later back to squats. Over time i realised how much better pump i got from deads compared to squats, so i dropped squats altogether and did deads eod as part of my FBW routine. For me it appears i feel so much better doing deads than doing squats, the all over body pump from deads is phenomenal and blows squats out of the water.


  • #13
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    Quote Originally Posted by Cum Shot View Post
    Definitely sounds like your enjoying it, keep it up!

    I get injuries almost one after the other, more so once i got older and it sucks. Old age is depressing too say the least.

    Do you do deadlifts? These are great and although i stopped lifting a couple of weeks ago i was doing FBWs before this about 3-4 days per week and it felt great. One workout i'd do squats for the leg part of the workout then 2 days later i'd switch to deads then 2 days later back to squats. Over time i realised how much better pump i got from deads compared to squats, so i dropped squats altogether and did deads eod as part of my FBW routine. For me it appears i feel so much better doing deads than doing squats, the all over body pump from deads is phenomenal and blows squats out of the water.
    I do deadlifts at least twice per week I find it hard to do pullups or pulldowns with heavy and low reps my body prefers higher reps for lats, I also do squats at least twice a week but I do on the heavier lower rep days and also on the lighter higher rep days.


  • #14
    Bukkake Kunce

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    Quote Originally Posted by hoomy903 View Post
    I do deadlifts at least twice per week I find it hard to do pullups or pulldowns with heavy and low reps my body prefers higher reps for lats, I also do squats at least twice a week but I do on the heavier lower rep days and also on the lighter higher rep days.
    Good stuff mate!


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    What a surprise, doing more yields more results
    Hidden Content Originally Posted by spartacus Hidden Content
    There are no absolute world records anymore



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    Quote Originally Posted by 0ni View Post
    What a surprise, doing more yields more results
    I don't think it's that easy, it's more about the way you train to be able to train a body part 6x a week and not being sore the next day.


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    those mr olympia's who were training each muscle one or twice per week could be huuuge.
    I can't wait for Kevin Aitken to join World Powerlifting.


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    Quote Originally Posted by spartacus View Post
    those mr olympia's who were training each muscle one or twice per week could be huuuge.
    There is more than one conclusion of you read it correctly. It doesn't demonstrate that a higher frequency is better... it demonstrates that a high training density is better
    Hidden Content Originally Posted by spartacus Hidden Content
    There are no absolute world records anymore



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    In conclusion, training a muscle 5x per week led to substantially greater muscle growth than training a muscle once or twice per week. Training a muscle at least twice per week is probably also beneficial for strength development.
    I can't wait for Kevin Aitken to join World Powerlifting.


  • #20
    Captain Kunce

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    Without reading the study...was volume equated accross the groups?

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