The Danger of Twice a Week Body Part Training for Athletes

The Danger of Twice a Week Body Part Training for Athletes

As of now, there is a massive error being made in the world of fitness, sports and academia when it comes to adding lean body mass and strength in general. It used to be incredible to me that all of these experts cannot use logic, reason and empirical evidence to come to the obvious method for strength and hypertrophy training.
    Doctors are most of the time woefully ignorant in the methods to induce hypertrophy if they even
 recommend it at all. "Exercise" is not specific enough to elicit a relief in patients in an acceptable amount of time. The current protocol from doctors is "Go to the gym", from exercise physiologists "3-5 sets at 80% of max tempo blah, blah blah, from strength and conditioning coaches more of the same. From bodybuilders and gym rats its the routines of the top pros over the decades.
    I have chosen to carry on the torch of Dr. Elington Darden, Arthur Jones, mike Mentzer and Dorian yates. Its Simple
Pick muscle or muscle group
Induce hypertrophy
Recover to point of overcompensation(able to handle more work)
Repeat

That being said not many humans on the planet can handle training a bodypart more than once per week and not immediately fall into overtraining mode. What you get from this is lack of results, fatigue, low immune system and more than double the risk of gym related injury.
    Combine this with the rigors of the most demanding activities there are is a recipe for disaster. Logic would dictate that the strength training program take as little toll on the body as possible, as the demands of sport put enough of a toll already.
   Any strength program that trains a bodypart twice a week is unnecessary and dangerous.
Its amazing that sports organizations, with millions of dollars on the line, are not aware of the damage that the offseason workouts can do. Have a son or daughter in high school sports? They are not getting paid but most likely their strength training is doing damage that they will feel for life.
     The poorly designed studies that compare the two training styles (training movements more than once a week) admit the results are similar. Seems asinine to add unnecessary workout to add to the wear and tear of sports and life. I resolve to start a mission to educate team owners or managers on the futility of the multi-week strength training, the bench press and any other training technique that high school coaches and young athletes imitate.

Supply Checklist for Bodybuilding part II(supps and eating schedule)

SUPPS

7. Glutamine- a super supplement, helps digestion, muscle recovery, brain function and is high octane fuel for the white blood cells, which power the immune system. L-glutamine is easily mixed, but fastly digested, as the stomach will use a majority for digestion. That’s not a bad thing, but we want it to be able to get it into the muscles for recovery and the white blood cells for immune function, which is vital for maximum recovery. This is where glutamine peptide comes in, the molecules are bonded together allowing the glutamine to bypass the stomach and enter the bloodstream. Unfortunately the peptide doesn’t mix well and tastes horrible. L-glutamine works, just have take more of it to get same results, its cheaper so the price difference will be negligible.

8. Multi-vitamin and mineral- a basic formula will be sufficient to meet your basic needs, it is basically insurance that all of your metabolic needs are being met. Its like getting your car tuned up and having all your fluids topped off, your trying to be a performance vehicle, so make sure your fuel is top notch high octane. The quality of U.S food is not good, trying to get all the necessary vitamins and nutrients from food would mean an excess amount of food and calories needs to be taken. In addition an anti-oxidant should be taken to combat the stresses of working out and life.

9.Protein powder- recommended for post workout where quick digestion is important and for meal replacements. Great in emergency situations. A basic protein powder is fine, check the main-sellers on sites like bodybuiding.com, if it’s a top seller than its inexpensive and effective. For post-workout you want a quick absorbing protein like whey, if you take any at night, a slow burning one like casein is best.

10. Pre-workout supplement: Sometimes you just need that extra something to get you going, or there is a bodypart you need to focus on. A pre-workout containing caffeine and nitrous oxide for vaso-dilation(blood flow). Again check for bestsellers or ask at you local supplement shop.

11. Joint support formulas can be found relatively cheap nowadays. Keeps joints lubricated and can also repair cartilage and tendons. It really takes effect after 1 month continuous use, its effects are usually forgotten after a while, but if you stop taking them again you will notice more stiffness after about 4 weeks after discontinuing (this was your original state). Unfortunately the glucosamine can be hard on the stomach for some people.

The daily checklist-

Wake up

Drink 8-24 0z water (gets metabolism and digestive system ready for day)

Eat within 5-10 minutes of waking (every minute you are up and not eating, you are losing muscle-catabolic state)

Oatmeal (9 grain cereal) large bowl, with eggs, meat or protein drink 1(High fiber will help appetite and digestion)

Take multi-vitamin and joint support with breakfast (don’t take vitamins on empty stomach)

2.5 hours then tupperware meal 1 2 (meal prepared night before, hopefully)??????

1.5 hours 5 grams glutamine and amino acids 24 0z h20 (Insurance for staying anabolic and recovery)

1.5 hours tupperware meal 2  3*

1.5 glutamine and amino acids*

1 hour Tupperware meal 3 4*

1.5 hours take pr-eworkout and workout

1 hour protein shake with glutamine 5

1 hour evening meal  6

1.5 glutamine – aminos

1 hour meal (no starch) 7

2.5 meal (no starch) or slow acting protein 8 (No starch for fat loss only)

This is an example of non-workout day, times will vary so follow the following protocol when you workout.

Pre-workout supplement 15 min prior to workout*

Immediately following workout, consume a  shake or drink containing approximately 60% carbs 40% protein and no fat.

Within two hours pick up eating with regular meal plan.

So it doesn’t matter what time of day the workout lies, follow the above instructions. The only deviation from the main program is this- if you work out in the evening, it is ok to add a little starch on the meal after the shake. And a little more when you do legs and back…

The only directions missing are for h2o intake. Try to consume a gallon a day.

Cheat meals (For Fat loss)- being a foodie and craft beer lover, I include a cheat meal twice a week. It keeps the strength up, helps prevent over-training , helps sanity and doesn’t hurt progress. There’s a good chance you’ll wake up looking better than day before(just don’t get crazy at a buffet or get hangover drunk)

You now have the guidelines to progress not only towards a new physique, but a new quality of life. Because if you follow the program above (combined with enough rest), without ever even working out.