NO ONE CARES

lol jk

In the middle of replying to this with a very large post, my browser closed. FAIL.

anyway, the bottom line is - it depends on your body type. You need to try out various different training methods to find out which works best for you. Sometimes 1x1 works, sometimes 2x1 or 3x1 works. 5x2 and 3x1 works the best for me when I'm training for bulking. For cutting, 6x1 is the only way to go.

FAIL

Both works...but which one has an upper hand on someone with average genetics

Since I started working out, I always did 3x1...the gains were decent but I don't know if it could be better. I might get a shot at 5x2 next month, but since I always hit my muscle 2 times a week, i'm scare to lose muscle mass.


Thank you for answering.

there is no such thing as average genetics. everyone has very unique and different genes no matter what. Some people might highly benefit from 3x1 or 5x2...some may only respond to 1x1. You really have to experiement. If you start feeling fatigue, lack of will to workout, muscle cramping (after almost every workout), and poor mood - you are overtraining. If you feel good, energetic, happy, and fulfilled - you are doing it right. Sometimes it has a lot to do with the duration of your workouts more than the days on and off. I would try doing 5x2 focusing on ONE major muscle group per day, for a solid month. The next month try 3x1 focusing on splits. Then try 2x1s the next month, and so forth. After a few months, you will know EXACTLY what works best for you. All i have to say is don't do MORE than 5x2 unless you are cutting.

It seems like there is way to many types of training ( not talking splits, talking about half mouvement, negatives, isometrics, ultra slow and so on ) to find out which one work the best for me

jw, you think this would be a nice workout for strength ofc (just looking for YOUR opinion)

http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

This post was edited by GodLovesUgly on Jul 22 2009 10:29pm

well i can't do squats cuz of knee problems even you told me this...what are some good exercises for legs to take the place of squats? this was my leg workout with squats...btw my goal is pure MASS

4x6-10 squats
4x8-12 leg press
4x8-12 leg curls
4x8-12 leg extensions

also i always use a good amount of failure training in all my workouts since the goal is to gain mass but what exercise or even exercises should i replace squats with? i was thinking lunges or str8 leg dead or even both?? maybe hack squats if i could? im not sure learn me

bodybuilding and powerlifting are NOT easy things. They are a whole lifestyle. If you can not dedicate yourself to them fully, through experimentation and trial&error you will never achieve your full potential. There is no easy way around this.

After reading that giant article, I only have to say this - if it works for him and you want to be a pure powerlifter, then yes theoretically it would be fine. The traditional approach to pure strength gains is to train for 1 month doing 5 days on 2 days off, 1 major muscle group per day, going as heavy as possible. no more than 3-4 sets per exercise and no more than 20 sets per routine. It focuses on hitting your 1 rep max of the big exercises for each muscle group per week. So example, on chest day, the 1 rep max of bench press would be achieved once per week, same with deadlifts, squats, etc. Then month 2 is spent doing 5x5 with the help of a spotter to force out negatives. month 3 is a repeat of month 1 and so forth. The approach you listed in the link might be just as good, but the only way to find out is by testing it. I do not see anything inherently wrong with the plan itself.

straight leg deads focus a LOT on lower back - do not do these on leg days contrary to what other people might say.

replace squats with either machine hack squats, or bb/db lunges.