Rolling Elbow
02-09-2003, 03:15 PM
Still on the injured list so I've been doing tons of reading.. (finally have an appointment with sports physiotherapist/chiropracters center tomorrow)
Here is the deal. I've read tons of stuff from the hardgainers archives on frequency of training etc.. I think maybe I over trained in the past. I am a huge fan of the all in one body workout. However, I've come to see that alternating something like a 2 program weekly scheme would be more benneficial:
Mon Workout #1
Wed Workout #2
Fri Workout #1
------------------------
(next week)
Mon Workout #2
Wed Workout #1
Fri Workout #2
I've found that everytime i work my calves with 5 strict sets of raises and stretching, the pain is only really leaving them on the 5th day! Quads always take a few days as do hamstrings. Even if you are only doing 3-4 intense sets each workout for those parts, they still remain sore. So, perhaps we do overtrain? Even those of us who don't spend 2 hours each time at the gym STILL overtrain because of the frequency with which we attack each body part. Sure, you only do 3 sets of flat bench each workout.., its still 3 times a week!
PART II
How about nutrition. I am not suggesting we go through the usual menu here. What I want to know is how many people have eaten for size and not had too much of the excess flab accompany it? Seems to me you'd have to find the right balance of intake vs. what your muscles need to grow for you to gain size without too much of the excess. In my case , It is the legs that I need growth on. I am naturally all leg. The upper body responds well to training, legs are bloody slow. Before I was injured, I was making gains through squats and deadlifts. I'd like to continue making gains, but understand that the body can only gain soo much if it has no building blocks. So who here as successfully combined a foundation for size eating with actual growth? How about some mistaked you made which resulted in spare tires and virtually no gains?
Here is the deal. I've read tons of stuff from the hardgainers archives on frequency of training etc.. I think maybe I over trained in the past. I am a huge fan of the all in one body workout. However, I've come to see that alternating something like a 2 program weekly scheme would be more benneficial:
Mon Workout #1
Wed Workout #2
Fri Workout #1
------------------------
(next week)
Mon Workout #2
Wed Workout #1
Fri Workout #2
I've found that everytime i work my calves with 5 strict sets of raises and stretching, the pain is only really leaving them on the 5th day! Quads always take a few days as do hamstrings. Even if you are only doing 3-4 intense sets each workout for those parts, they still remain sore. So, perhaps we do overtrain? Even those of us who don't spend 2 hours each time at the gym STILL overtrain because of the frequency with which we attack each body part. Sure, you only do 3 sets of flat bench each workout.., its still 3 times a week!
PART II
How about nutrition. I am not suggesting we go through the usual menu here. What I want to know is how many people have eaten for size and not had too much of the excess flab accompany it? Seems to me you'd have to find the right balance of intake vs. what your muscles need to grow for you to gain size without too much of the excess. In my case , It is the legs that I need growth on. I am naturally all leg. The upper body responds well to training, legs are bloody slow. Before I was injured, I was making gains through squats and deadlifts. I'd like to continue making gains, but understand that the body can only gain soo much if it has no building blocks. So who here as successfully combined a foundation for size eating with actual growth? How about some mistaked you made which resulted in spare tires and virtually no gains?