Our Physical Fitness

[Scribe]

Arms/Shoulders.

Neither of which I ever dedicate a day to, so today kinda sucked.

Bike
Barbell Curls at 85 x 9
Face Pulls at 65 x 7
Dips at 90 x 10, for sure time to go up.
Pull Ups for Bicep, Body at 10, slow and controlled.
Reverse Pec Deck, 115. I think this activated my lower back because...

Shrugs, Barbell, 6 plates. Back seized up lol x 6.

From there I was pretty gingerly moving.

Preacher Machine, 125 x 8
Seated Curls, 30 x 8
Tri Extension, 87.5 x 9

Front Delt at 15 x 15
Side Delt at 15 x 6
Delt Raise, Hold at top, 30 x 8

Called it. Back is tender, think it just cramped up loading plates.

Merry Christmas gentlemen.

 

[Scribe]

I will say, I think this intensity likely builds muscle, but I'm not sure I can sustain it, feels like I've smashed myself. Taking tomorrow off, then Friday is a Monday repeat.

 

[Mannahnin]

I will say, I think this intensity likely builds muscle, but I'm not sure I can sustain it, feels like I've smashed myself. Taking tomorrow off, then Friday is a Monday repeat.

If you're smashing yourself, definitely give yourself time to recover and grow.

Merry XMas!

 

[Scribe]

If you're smashing yourself, definitely give yourself time to recover and grow.

Merry XMas!

Yeah, the volume approach I have been doing, I could have done forever. 5 days a week, no problem with upper/lower/upper/lower, but this is different I think. I've not had my back give out just loading plates like today lol and I still feel Monday's workout!

I also need to have a think on what Shoulders I can do, I tried press again and the clicking in the join is just way too painful.

 

[Mannahnin]

Yeah, the volume approach I have been doing, I could have done forever. 5 days a week, no problem with upper/lower/upper/lower, but this is different I think. I've not had my back give out just loading plates like today lol and I still feel Monday's workout!

I also need to have a think on what Shoulders I can do, I tried press again and the clicking in the join is just way too painful.

I've always understood that the Mentzer/Yates super high-intensity workout style needs serious rest to go with it. The muscles need more time for recovery as well as growth, and the joints just needs more time to recover, period!

 

[Scribe]

I've always understood that the Mentzer/Yates super high-intensity workout style needs serious rest to go with it. The muscles need more time for recovery as well as growth, and the joints just needs more time to recover, period!

Yeah, I may (likely) have misunderstood the rest period. I took it to mean 'dont do your chest for 3 or 4 days' when maybe it literally means 'do chest, then 4 day's later, legs' which...I cannot take that long of breaks.

 

[Mannahnin]

Yeah, I may (likely) have misunderstood the rest period. I took it to mean 'dont do your chest for 3 or 4 days' when maybe it literally means 'do chest, then 4 day's later, legs' which...I cannot take that long of breaks.

Yeah, I think when he was in his period of recommending 4-7 days of complete rest between workouts he was off the deep end, but I do think if you're doing this level of intensity full body you probably need at least a couple of days.

A quick google says Dorian Yates (who followed a generally-considered saner variant on Mentzer's philosophy) typically used a 4 day a week high-intensity split, training for 45-60 minutes per session, 6 days between sessions for a given muscle group. For example:

Dorian Yates 4-Day Split Routine - Iron Studio Gym

www.ironstudiogym.co.za

Dorian Yates Shares His Thoughts on Training Frequency and Splits - Muscle & Fitness

The six-time Mr. Olympia weighs in on how often you should be hitting the gym.

www.muscleandfitness.com

 

[Scribe]

Day 1: Shoulders, Triceps and Abs
Day 2: Back and Rear Delts
Day 3: Rest Day
Day 4: Chest, Biceps and Abs
Day 5: Rest Day
Day 6: Quadriceps, Hamstrings and Calves
Day 7: Rest Day

Hmm. Something to think about for sure. I'll have to dig into that link.

Training body parts once every 7 days is just not optimal for most people. This is true for beginner, intermediate and even most advanced bodybuilders. or most individuals there is a slight detraining effect taking place by the seventh day.

This means that although some muscular hypertrophy took place earlier in the week, the gains start to dissipate by the end of the week. There is just too much time in between workouts for each body part to make optimal progress.

EDIT: Dug out my 'nice church going look' for tonights Christmas service, I havent worn since last year....the fit has changed.