36 hour boys

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Peak_Power

New Member
There were a number of guys on here working out every 36 hours to optimise growth periods, wondering if we can get an update from these guys, namely:

1. Have you noticed you are growing more than if you only work out every 48 hours or 3x p/w?

2. Are you noticing fatigue accumulating to a point where they can no longer maintain work output/frequency, requiring SD sooner, or increasing risk of injury etc?

Ie. what's the verdict on 36 hours between w/o?
 
87 views and no reply so far. How many were those guys who tried this out?
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Not me...I actually would rather lean towards 72 hours, 48 is doable but I find strength does not recover as well. Some studies also have shown a slight increase in strength gains when workouts were done 2/week instead of 3/week.
I am mainly after strength right now, not just keeping PS levels elevated, but also having the rest of my system recover!
 
I train 6 days a week and strength is slowing down, but still progressing. Hit another PR with Pendlay rows, 275x5, 275 3x3. I just started cutting volume and expect progression at least until Christmas (should pull 525x1).

Helps to never hit failure, always stop a rep or two short. You definitely need to manage the fatigue.

1. I am gaining about the same, although I keep a journal so I don't gain more than a pound a week.
2. I am noticing fatigue and cutting volume and clustering more to manage it.

I think 6x a week is great if your schedule allows for it.
 
Flaming heck Liege! I was hoping to start playing catch-up but you just keep pulling away again!
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You are certainly firing on all cyclinders. Great lifting.
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I tried but can't because of my erratic work schedule. (construction; no schedule at all), but what I do is try to lift every other day. That way when I miss one, I'm stacked up w/o any "weekends" prior.
Occasionally I get a run of a week or two consistent, and I've noticed no difference in my usual fatigue overall. It does feel like you're living in a gym though.
 
Thanks LOL, but after tonight's workout, it's gonna be clustering and max-stim for a few weeks on most exercises. I've done about 6 weeks of 5's (3x5). I'm playing catch-up with stevejones, and there's alot of catching-up to do.
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Scientific muscle what does your volume look like on 2 days a week?

I think I remember Dan stating a while back that there is not a lot of evidence that 3 times a week training is better than 2
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So I was wondering what 2 days a week looks like?
 
What I have decided to do is alternate A + B exercises every 48 hours.
This way I am still training my whole body musculature every 48 hours to keep protein synthesis elevated, but I am also allowing 96 hours between same exercises, to help with strength recovery.

What I have started is this: Day 1-A, Day 2-rest, Day 3-B, Day 4-rest, repeat.

A)Squat, Row, Dip, Press
B)Deadlift, Chin, Bench, Laterals.

With the above exercises and frequency, you can see I am still hitting the whole body every workout, but each workout has lifts which are different enough to have different motor-units activated, and a slightly different stress to the body, I believe this will help recovery.

My first cycle I did about 6 compound exercises every 72 hours: Day1-train whole body, days 2+3-rest, repeat. 72 hours between workouts and I gained about 8 lb.s of lean mass in 2 months. I did 48 hour intervals my second cycle, and found it to be too much, alot of times I ended up adding an extra day of rest anyway which made 72 hours again. I am hoping the A) and B) split will help recovery this time.
 
Forgot to mention volume....20 reps per exercise (max-stimulation) were done for first and second cycles. My first cycle when I gained 8 lb.s in 2 months was 72 hours between workouts, each workout had 6 compounds for 20 reps which is 120 reps. That averages to 280 reps/week (heavy compounds).

My third cycle will be a 5x5 routine, 4 exercises per day every 48 hours. So that will be 25 reps per exercise x 4 exercises x 4 workouts in 8 days. That averages out to 350 reps/week (or 70 sets/week).

This may not seem like much volume to you Joe, but remember virtually all my lifts are heavy, basic compounds. With the excepion of laterals, I do no light isolations. No curls, triceps, no abs, calves, etc, etc.
 
<div>
(Joe.Muscle @ Nov. 17 2006,22:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Scientific muscle what does your volume look like on 2 days a week?

I think I remember Dan stating a while back that there is not a lot of evidence that 3 times a week training is better than 2
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So I was wondering what 2 days a week looks like?</div>
Every time I see this posted I wince...not to say Dan is wrong about anything, but I wonder what the particulars were? Like, did this refer to noobs, fat guys, seasoned athletes, everyone, or what? And what were the parameters of the study?
All I'm saying is that,
a.) 33% less from an optimal workout is a LOT less.
b.) What about metabolism, protein synthesis, etc.?
c.) Was it talking about the same workout or some MEGA workout?
 
That was for strength. I was wondering more along the lines of hypertrophy, since most of us are after size with HST, and the relation of Dans' comment from whatever study it came from. I couldn't find it. Maybe Dan was referring to strength?
 
My guess quad.

and take this for what its worth...meaning I am no science guy...but I just think higher frequency with volume in check will give you better growth if you have the time to do it.

The problem with higher frequency is that most people who do have time for higher frequency dont eat enough (myself included).

So in thoery the best routine sometimes doesn't give you the best gains...if you dont follow it properly to the T with nutrition.

For example on just 2 days a week...its easier b/c of the lower amount of exercise to get in a surplus of calories....so when you do lift you are in a growth state.

But on 4 days a week frequency...the training for growth is better...however most people fall short on the calories...(i know i do!)
 
By the way scientific...I dont think that is low volume!
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I know you are lifting heavy...so that is one hell of a workout.

I am sticking with 30 reps now...but I dont go quite as heavy...so we are not that far apart!
 
Higher frequency and lower volume may indeed be superior....Bryan has come to this conclusion of course, and some huge guy named Steve works out three days/week with only one working set per exercise.
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<div>
(Joe.Muscle @ Nov. 19 2006,16:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">My guess quad.

and take this for what its worth...meaning I am no science guy...but I just think higher frequency with volume in check will give you better growth if you have the time to do it.

The problem with higher frequency is that most people who do have time for higher frequency dont eat enough (myself included).

So in thoery the best routine sometimes doesn't give you the best gains...if you dont follow it properly to the T with nutrition.

For example on just 2 days a week...its easier b/c of the lower amount of exercise to get in a surplus of calories....so when you do lift you are in a growth state.

But on 4 days a week frequency...the training for growth is better...however most people fall short on the calories...(i know i do!)</div>
I agree with Joe. I have done as often as training every 12 hours, 24 hours and 48 hours. I found I cannot eat enough to justify frequency of more than four times per week. It seems my ideal frequency for maximum hypertrophy based on my lifestyle and dietary patterns is more than two but less than four. I tend now to err on the low side rather than the high side and my results are much better.

That being said, I still believe the new frontier will be high frequency IF you have your nutrition dialed in, produce anough testosterone, get adequate rest and have limited stress in your life.

So, to summarize, I have absolutely no idea what is best anymore and I will fight anyone who disagrees with me.
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lol at you O&amp;G !

Simply put the best routine is sometimes just not the best routine!

What everyone needs to remember is that studies are most of the time done in controlled enviroments...and I don't know about you guys...but my life is about as controlled as drunk driver on a log truck with a flat tire !
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