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Progress at last; less work, more success!

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Ozman
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2004/02/16 05:29:16 (permalink)
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Progress at last; less work, more success!

I started training almost 2 years ago and for the last year I've made very little progress in my size or increasing the weight I can lift. I'm a hard gainer (BW 70.5kg/155lb 6ft tall) and have been trying to find something that works for me. I started Frankies 5x5 program (4x6 for me actually) 9 weeks ago. My legs and arms progressed relatively well (for me), my back and shoulders very little, and my chest not at all. In fact I had a good first week with chest and went backwards after that, just getting back to my first week weights after 6 further weeks!

But this is what I want to tell you. Three weeks ago I dropped a chest exercise and for the last two weeks I have lifted significantly more in the DB flat bench press and the standing shoulder press that I do each week.

I also dropped the ham curls I was doing on leg day and do only squats, and I am still adding weight each week.

So I am getting stronger (not sure about bigger yet) with just one chest exercise a week, one shoulder, and one leg.

Back day is a bit more complicated and I have only just last week reduced back volume so I can't report on that yet but I'm hoping less work will yield a similarly improved result.

#1

8 Replies Related Threads

    Frankie NY
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    RE: Progress at last; less work, more success! 2004/02/16 16:09:38 (permalink)
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    Ozman:

    I'm not surprised by your results at all. Less is almost always more. I think most people would gain the best if they only lifted 2 days a week actually. 3 days is o.k. if you're sleeping and eating very well. Now look at the number of guys that train 4 days a week and do 3 exercises per bodypart and wonder why they're not growing.
    #2
    CHTHONIC
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    RE: Progress at last; less work, more success! 2004/02/16 16:19:56 (permalink)
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    Dropping old routine as of this week and trying what has been suggested by Frankie. Gonna keep protein intake to 2.5 grams/KG (so about 250 grams a day) and only do 2 exercises per body part a week. See if this "less = more" theory comes to fruition.

    Cheers Alex :)
    #3
    Frankie NY
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    RE: Progress at last; less work, more success! 2004/02/16 16:29:49 (permalink)
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    quote:
    Originally posted by CHTHONIC

    only do 2 exercises per body part a week.


    2 exercises per body part is too much for certain muscles. If you are benching and overhead pressing, I would do 1 exercise at most for triceps. Likewise, if you are deadlifting, chinning, rowing, and cleaning, I would do 1 exercise at most for biceps. Many guys find that when doing heavy compounds no direct arm work is necessary for growth. Regardless, I can assure you that 2 exercises for biceps and 2 for triceps will be counterproductive unless you're taking drugs.
    #4
    shreklikedave
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    RE: Progress at last; less work, more success! 2004/02/16 16:32:59 (permalink)
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    quote:
    Originally posted by Frankie NY

    Ozman:

    I'm not surprised by your results at all. Less is almost always more. I think most people would gain the best if they only lifted 2 days a week actually. 3 days is o.k. if you're sleeping and eating very well. Now look at the number of guys that train 4 days a week and do 3 exercises per bodypart and wonder why they're not growing.



    2 days per week as a split or two whole body sessions?
    #5
    DaveH
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    RE: Progress at last; less work, more success! 2004/02/16 17:05:27 (permalink)
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    Frankie,

    You would have liked my post in the General forum about the Bicep Brigade at my gym:

    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=72119
    #6
    Frankie NY
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    RE: Progress at last; less work, more success! 2004/02/17 04:18:54 (permalink)
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    quote:
    Originally posted by shreklikedave

    2 days per week as a split or two whole body sessions?


    Either way.
    #7
    Frankie NY
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    RE: Progress at last; less work, more success! 2004/02/17 04:20:20 (permalink)
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    quote:
    Originally posted by DaveH

    You would have liked my post in the General forum about the Bicep Brigade at my gym.


    I loved your post. I've seen that a thousand times too.
    #8
    Ozman
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    RE: Progress at last; less work, more success! 2004/02/17 06:32:36 (permalink)
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    Frankie, seeing as you are here maybe you can throw in some ideas for my back strategy. My toughest exercise to improve on is overhand pull ups. In the 9 weeks I have only added about two reps. Started at 6/6/4/3 with bodyweight + 2.5kg and now I do 6/6/5/4. I really want to make a bit more progress with these just cos they are so hard, and cos I assume they help widen the upper back the best. My back is certainly looking a better V shape since I started and when I could only do sets of a couple of reps.

    Bearing in mind my improved results with just one exercise per muscle group, do you think I should do just deads and chins? Or if not what?
    #9
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