Ultra High Frequency Body Part Specialization

@Arghmatey: what if you successfully induced a decent PS response in the targeted muscle in your first session in the day? Then, any further sessions would be adding very little in the way of a possible increased PS response (summation effect) but they would be burning up calories which could be put to better use for recovery and growth.
So, if you're specialising on your bis, I would start with a single session a day where you hit a target rep count of around 20-40 reps (depending on load). Use a load progression over a cycle. Add negative-accentuated reps in towards the heavy end of the cycle (cheat bb curl reps, a la O&G, are good for that; assisted one-arm db curls are an alternative). Emphasise the stretch in the bis during the eccentrics.
Dan Moore's Max-Stim protocol can come in handy too. Similar to the old rest-pause technique, it is a good way to continue to increase the strain (in a good way) on the muscle tissue through additional load at the heavy end of a cycle, while keeping volume up and CNS fatigue under control. You can use loads around your 3-5 RM for a good 20 reps this way, without feeling as if you've just BBQ'd yourself!
For bi specialisation, two sessions a day like this would probably be as much as anyone would ever need. It might be overkill.
I might choose different bi exercises for each session if I did two-a-day. Also, whether you did one or two sessions-a-day, doing it 6 days a week would very likely be too much. Every other day would be worth a try though.
 
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Interesting points. What is PS.

Also, I'm currently in my 5's , past the prescribed two weeks, and I'm hitting PR's everyday (granted I'm only adding one pound per day). Should I keep going?
 
PS => Protein Synthesis
Yes, I'd keep going until I couldn't increment any longer and then I'd stick with that load for another week or two (or until I felt the need to SD).
 
Joe.Muscle said:
Alex and Old and Gray are right.

I have been doing full body workouts 6 days a week now since December / January....and after 20 years of lifting I have gained about 4 pounds of lean mass and my waist has gotten a little smaller.

I am just progressing when I can sometimes I progress every week other times It might be 3 weeks before I progress but I stay away from failure and love it.

I don't every see myself NOT training daily ever again and this is coming from a guy who been working out 20 years.

I start this after reading Borge Fagerli article on how he was training full body daily....after all the years of training this is my favorite!
Click to expand...

I'm looking to do something similar. I assume that you still take breaks for SD?
 
@Lol

Above you mention the following:
"any further sessions would be adding very little in the way of a possible increased PS response (summation effect) but they would be burning up calories which could be put to better use for recovery and growth."

That lead me to see what I could find about the summation effect. I can't find much at all but everything I find seems to be in support of summation as a method of muscle growth.

Am I miss reading?
 
Forget the words "summation effect" and concentrate on "protein synthesis" (PS). LOL is merely saying, in my interpretation, that, after a certain number of sets, reps, exercises, etc., you are not getting the benefit of any further PS and are only expending calories that could otherwise be used to create muscular gain (size). Basically, the Law of Diminishing Returns at its extreme.
 
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That makes sense. So Bryan says that 30 reps per MG is a good number to shoot for. What are your thoughts on breaking this up over the day, as in 3 sessions of ten reps, morning noon and night vs getting them all done in one session?

Also, how many reps are to many?

Perhaps because I'm small and my max reps are light, but I never feel the urge for much recovery. After a few hours it feel like i've done nothing, and it makes me want to go lift again (were not just talking bi's anymore, I'm doing full body hst now).

Thanks guys this has all been super helpful so far.
 
If you are working through an HST cycle and hitting all your target sets and reps AND you aren't feeling any accumulated fatigue then that's actually a bonus (if a little unusual).
If the loads you are currently using are actually quite light then it is likely that the total tonnage lifted in your session is quite low, perhaps < 5 tonnes.
As your strength increases over the course of a few cycles, your tonnage lifted will increase and you will feel the effects of your workouts more.
If you never feel any soreness/stiffness the day following a training session then you probably should add in an extra working set for those muscle groups.
If you just fancy doing some more work then add in an extra set or two of deads or squats and work on your form. :)
How many reps are too many? Any reps that use up your energy but don't noticeably add to the PS response (assuming that's what you're after). And how many is that? That will vary from trainee to trainee and will depend on a number of variables.
Until you are DL'ing 2 x bw and squatting 1.75 x bw for sets of 5 you really don't need any fancy techniques. You just need to lift consistently over a year or so until you get there. The basic number of reps and sets is fine to get anyone I've ever trained to that level.
It's usually not the training sessions that people do that hold back their progress; it's the sessions they don't do or the calories they don't eat. :)
 
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