Stimulate, Don’t Annihilate

Share

Question: I have been training with a system that works each body part one time a week which has yielded tremendous results for me so far. My bench press has increased by 40 pounds in the last 6 weeks. Some of the guys in the gym are telling me that I need to double my training to hit each body part two times a week. Should I change and if not what should I tell them?
Answer: The workouts you are doing are working for you so keep training the way you are. The routine you are using is a four-day split with a rollover if you get a fifth day in the gym. A rollover is a day that repeats the first day of your workout so each week a different workout gets repeated within a week as long as you keep getting in the fifth day. What this does is to allow you the time necessary to recuperate from each specific workout. If you are training with the intensity needed for growth, 96 hours of rest between intense workouts is a good rule of thumb. During the week each of your body parts get stimulation indirectly from your training due to the intensity, so it’s not like any part is totally inactive. If you don’t get the rollover day in, it’s completely fine. As a matter of fact one of the most productive training schemes is a two-on, one-off, two-on, two-off. It allows you plenty of rest especially if you have an active, physically demanding career that has you on your feet hours a day.
Now for what to tell the nay-sayers in your gym who feel that if you are making the gains with the once a week per body part routine then obviously, doubling your workouts will double your production. It just does not work that way and especially for one whose job is physically demanding. Most of the elite strength athletes and bodybuilders use routines similar to the one you use with one extreme training day a week for an exercise or a body part. The more-is-better mentality should have disappeared a couple of decades ago. Lee Haney used to tell me to stimulate, don’t annihilate.
God bless and keep training,
Daryl

Share