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    Thread: How does your body respond to different training splits and rest days

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      How does your body respond to different training splits and rest days

      Alright brothers,
      I wanted to share this with you all and open the table to discuss how everyone's body responds differently to resistance training; more specifically looking at training volume, frequency, and intensity. I will go first and talk about my history training over the past 14 years. As a natural trainee, I found that my body always responded best to low volume strength based training. That is, I could do all the body split/ pump building workouts in the world and it wouldn't even touch the results I earned while following a simple strength based 3 day/ week workout focusing on progressive overload in a linear progression fashion (in simpler terms I built strength by slowly adding weight to the bar). I personally believe this is a good start for any natural/ beginner lifter.

      Anyways, over the years I have experimented with many different training styles. I started out by following pre-designed programs and then went on to do my own research. I would treat it as a controlled experiment only changing one variable at a time while keeping the other things constant. For example, if I wanted to see how I responded to a certain training frequency, I would try to keep a weekly overall volume and intensity similar in each different training frequency scenario. Some people might argue that no matter how "controlled" I tried to keep this experiment there are some things that can't be completely controlled (such as daily stressors, sleep patterns, etc)., but I will just end this part by saying I've tried a lot of different training styles and feel that I have given each one an adequate amount of time to see how my body responds.

      This brings me to the reason why I wrote this discussion. Over the years, I have discovered that my body responds quite differently than most would find when doing searches on body building, training splits, etc. In fact, I have noticed that my body does not do well with a complete body part split (ie. working one or two muscles per day or 5x/ week) what so ever. I have tried many different intensities and volume with these splits and my body just gets burned out fast. Which brings me to the type of training I respond best to.

      The ideal programming that I have found which I respond well to is this:
      Training frequency: 2-4 times per week (4 times would be pushing it, I would maybe train ony two days the following week)
      Volume: no more than 15 sets per session; rep ranges starting lifts would be 4-6reps/ set and end at 10-15 reps/ set\
      Duration: 45min- 2hrs (2 hrs would be pushing it, but it would be likely on a week I am only training 2x/ week)
      Split: Do to the frequency it always goes back to an upper lower split so each muscle would be getting hit 1-2x per week. I will occasionally throw in a shock day hitting a certain muscle group in a gym session, but I ALWAYS go back to my upper/lower split. It has always worked great for me.

      Here's where I'm really going to sound crazy... And I take time off every 5 or so weeks (time off is usually 4-7 days). This is on or off cycle. Not your typical 8 week deload; after about a month or so of training 2-4days per week my body feels burnt out and needs at least a 4 day break. It's hard to take that long away from the gym (especially on a blast), but my body is refreshed and ready to go when I get back into the gym. The pump I get after that break is amazing! Again, I know this sounds crazy, but in a nutshell I grow way better the more time I stay out of the gym nowadays. A while back, I went two years straight where I was training every day. No deloads, no time off, no nothing. And you know what? I didn't progress in those two years. I still looked big, but I didn't get any bigger or stronger in those two years killing it on a daily basis. Well for the last 6 months I've been training the way I've outlined in this and I have been making progress that I haven't seen in years (I have been training like this for the last couple of years, but more recently I've been taking more rest days which has only helped!!). So I don't know, is it diet? is it overtraining/ underrecovering? is it genetics? These questions I really don't have the answer to, but all I can say is I'm glad I gave this style of training a shot and I highly encourage all of you to never get buried into research and just go out there and do what works.At the end of the day results don't lie.
      Lemme know how you brothers respond to different training splits and rest days!
      -Rev
      Last edited by Revelations; 11-12-2018 at 04:39 AM.

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