List of questions I desperatly need help with

[Agutrot-]

In regards to gaining size and strength

1. Does doing the same muscle group 7 days a week give you less gains then the standard 3 day a week workout? (Not per amount of time spent, I'm talking weight increase after a month)

2. Does doing the same workout twice in 1 day give you less gains? (Not per amount of time spent, I'm talking weight increase after a month)

3. If you want to increase strength for 1 lift do you do that lift over and over or do you do many related ones?

4. Does doing different muscle groups everyday give you less gains then standard 3 day workout? (Not per amount of time spent, I'm talking weight increase after a month)

5. Does training with heavy weights (< 6 reps) really increase fast twitch strength?

Thanks a lot I've been wondering about this for about 6 months

[TheMachine]

1. It is relative to the amount of intensity you use
2. Why would you do the same workout twice a day? what for?
3.both ways will work, depending on how you do it.
4. Don't think by muscle groups, think of your body as a whole.
5. The heavier the weight , more muscle fibers and motor units called upon

In regards to gaining size and strength

1. Does doing the same muscle group 7 days a week give you less gains then the standard 3 day a week workout? (Not per amount of time spent, I'm talking weight increase after a month)

2. Does doing the same workout twice in 1 day give you less gains? (Not per amount of time spent, I'm talking weight increase after a month)

3. If you want to increase strength for 1 lift do you do that lift over and over or do you do many related ones?

4. Does doing different muscle groups everyday give you less gains then standard 3 day workout? (Not per amount of time spent, I'm talking weight increase after a month)

5. Does training with heavy weights (< 6 reps) really increase fast twitch strength?

Thanks a lot I've been wondering about this for about 6 months

[Agutrot-]

anyone that can be of any help?

[Combatant]

anyone that can be of any help?

The machine took the time to answer your questions- and got them right.

[Pitfighter]

To try to be slightly more specific:

1) If the intensity is high, such as lifting heavy weights with few repetitions and as many sets as you can than no you will not gain strength if you do it everyday in general. Lifting breaks down muscle fibers rest is what heals them and makes them stronger. If the intesity is low, doing light weight with sets that have several repetions will help your stamina but not necessarily your power.
2) I agree with the Machine why would you do the same thing twice, you should be doing what all you safely can the first time around, unless your schedule forces you to seperate your workout into 2 time periods.
3) Not exactly sure what you mean by this. If say you wanna push your bench press from 205 to 220 and you can do 200 4x4 do that as much as you can if you have no spot. If you have a spot mix it up between doing 200 4x4 and doing your current max with help as many times as you can. Mix up weights and reps and sets with this guideline every time you raise your weight by 5 pounds on the bench or squat take out a rep. If your doing an isolation exercise and you raise the weight by 2 pounds take out a rep in your set. If you wanna train for power do like 8sets of 4 reps. For stamina do the inverse do 4 sets of 8 reps each. You can vary sets and reps but generally the more sets and fewer reps is for power and the fewer sets with more reps is for stamina, though aerobic exercise like sparring is better for a fighter.
4) Like the Machine said try to excercise as many muscles at the same time as you can, but obviously you can't excercise all the muscles at the same time. Alternate between muscle groups. Examples of complex excercises are deadlifts to calf raises. Squats, Snatches, Clean and Press, Bench press, Pull ups, Jackknifes, curl to tricep extension, front squat to shoulder press, weight lifts on a core strength ball, etc. Mix it up until you see what gives you best results.
5) Already kinda said this but yes heavy weightlifting with fewer reps and multiple sets, with more rest in between (almost forgot to mention that) they help fast twitch. Don't ignore cardio and endurance though, Shadowboxing, hitting a bag, and sparring rather than any weightlifting is best for a fighter.

[Agutrot-]

thx man good info.

[TheCount]

In regards to gaining size and strength

1. Does doing the same muscle group 7 days a week give you less gains then the standard 3 day a week workout? (Not per amount of time spent, I'm talking weight increase after a month)

Typically yes. People get this mistaken however. You can't just train once every 7-10 days, you do need to train regularly but not too regularly. 7 days a week will just overtrain you


2. Does doing the same workout twice in 1 day give you less gains? (Not per amount of time spent, I'm talking weight increase after a month)

Twice in one day will just over-tire the muscles and do you little good


3. If you want to increase strength for 1 lift do you do that lift over and over or do you do many related ones?

You train everything, in the end you will benefit


4. Does doing different muscle groups everyday give you less gains then standard 3 day workout? (Not per amount of time spent, I'm talking weight increase after a month)

Doing different muscle groups gives each group more time to heal. A standard 3 day split is usually best


5. Does training with heavy weights (< 6 reps) really increase fast twitch strength?


It does to an extent yes. It typically trains the fast and medium fast twitch fibres which Ectomorphs generally lack. A good routine is what you need, you seem rather confused

[Agutrot-]

I'm not as confused as that first post makes me seem, but I would appreciate a good routine. Im currently lifting 5 days a week trying to make gains in upperbody/arms strength and size. I'm keeping it around 6x6. Looking like this...

day1: chest/shoulders/back (compound lifts) Day 2: Arms abs Day3:chest/shoulders/back (compound lifts) Day4: Rest
Day5:chest/shoulders/back Day 6: Arms/abs Day 7: Rest

[TheCount]

Day 1: Chest, Shoulders, Triceps
Day 2: Legs,Abs
Day 3: Back/Biceps

That will help you so much more :D

[Agutrot-]

Thx bro

[Pitfighter]

The Count had a decent simple routine, but I'd just add that maybe you should work your abs everyday. Those muscles like to be tight and I'm assuming since your on this site your an MAer. If that's so your core is goina give you the most power along with your legs, don't forget your legs they're prolly more crucial than your arms too.

Day1
Upper Body
Day 2
Lower Body
Day 3 Aerobics, back, any spot work (like say your delts, trapizus, or calves sometimes it's too tiring to work all the musles of your upper torso or trunk the same day.)

Work the abs everyday. And don't rush your back, back muscles can take twice as long to regenerate as other muscles but they're at least as important as your abs.

[TheMachine]

If you're an athlete or martial artist, bodypart split training and isolation are of little relevance since you want to develop strength by learning to make muscles work how they move and using as much muscles in any movement. Trying to "feel the muscle working" and "peaking your bis" can be detrimental to your performance