Frequency...How much is too much?

In the last few years my training regimen and frequency has changed tremendously, I have done 3, days a week, 4, 5, 6, and even 7 days of doing some type of lifting . It was believed that doing one motion more than one or two days a week would hinder growth or gains for the muscle, an example it would be unheard of for someone to squat more than 2 or 3 days a week, it would hinder growth and make your weak! ......or would it?  Some of the experts that I  follow such as J.C Deen, and Jason Ferruggia  have been questioning this very question of frequency and overtraining, is overtraining that much of a problem? Do we really need 4 or 5 days to recover from a training session? Most people don't go hard enough to truly need an entire week of recovery, my opinion is that hitting the same movement like a bench press, a dead-lift, or a squat, at different intensities- meaning (weight and reps ) 4 days or more per week will actually stimulate more growth than just once or twice per week.


Benefits of doing full body workouts 4-6 days a week

1) Workouts are shorter and more intense
2) The muscle gets much more stimulation( More growth)
3) You can vary the rep ranges and get the most out of each phase.
4) After a few weeks your body will adapt to the frequency and you will become stronger


Sample plan- This can be done 4-6 days a week 
* Sets X reps

1 ) Major lower body move- Squat variation, deal-lift variation 5-6x3-5
2) Push- Any type of press- barbell or dumbbell , dips, or pushups 3-5x 6-10
3) pull- Pull up, or lat pull down or barbell row 3-5x 6-10
4) Conditioning- 10-20 minutes of intense metabolic conditioning - swings, sprints, body weight movements

Rules-Vary the three big movements in reps each time example, day one heavy lower, day two start with heavy push, and day 3 start with heavy pull. This can simply continue to be rotated.

This will get you in and out of the gym in under an hour, and if done correctly will hit every major body part, and keep you lean! Give it a try...

Keep it simple, and track your progress-
A-lev

Mass Made "superbly"Simple..

Over the last year I have  realized that Gaining muscle is not something that is extremely complicated, I didn't say it was easy, it just said it wasn't complicated..I am going to outline the best ways in the simplest format to put on size and gain some serious strength.

1) Use progressive overload- Use more weight than you did in a previous workout, the only way your body will have a need to grow more muscle is if your muscle fibers are strained and forced to breakdown, and rebuild.

2) Track your progress- Keep records of weight/rest time/ exercises- If you do the same routine of 3x10 for the the same weight you will most likely have the same results- look the same, feel the same, and have no real gains.

3) Use big compound movements - The more muscles you can stimulate the more growth will follow- start every workout with a big movement- presses, pull-ups, dips, dead lifts or squat variations.

4) Eat a surplus of calories, if you want to grow and build muscle, you must feed the beast! Mainly high quality proteins and slow digesting carbs will do the trick. If you claim that you just "cant put on any weight".....EAT MORE...and I guarantee you will put on size.

The simplest way to go about getting bigger and stronger-

Eat, lift hard, rest, repeat


Don't make it complicated- lift smartly and track your progress and eat lots of protein, as long as your not eating crap, your muscles will soak in the calories and not your gut!

Stay motivated!

A-lev