4 Workouts a week vs 3

C

Curt

New Member
Is there any real advantage to working out 4 times a week as opposed to 3? I think my body could handle it as I have a pretty quick recovery time. But this would mean having to start off at an even lower weight, and I don't really feel any burn from the beginning of my 15s.

Also, have you guys gained better from 15/10/5 or 12/8/4?
 
You don't have to start off at a lower weight. I just increment every other workout when doing more than 3 times a week. So instead of going 100 110 120 130 140 150 I would do 100 110 120 130 130 140 140 150 or something along those lines, depending on how many days I'll be in each rep range.

I would say there definitely is an advantage to working out more frequently, just remember that you will need to eat a lot more to keep up, or all that extra work will be a waste.
 
i was working 4x a week, but instead of adding workouts i just completed my hst cycle sooner...
Should i repeat weights instead of finishing sooner ?
 
It depends. If you extend your cycle to last longer, you have a longer period that you can grow. However, a longer cycle is more susceptible to disruption from various things i.e. illness, life in general, etc.

My last cycle was a short three and a half week long run, and it went pretty well. I had to keep it that short because I moved to a new house and have a whole week here that I know I won't be able to workout at all.

So... basically, whichever way you can do it is the way to go. Certainly a longer cycle is preferrable though.
 
[b said:
Quote[/b] (Totentanz @ May 19 2005,2:06)]Certainly a longer cycle is preferrable though.
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Absolutley, continuing with the heavy workouts of the 5's or negs can be done for weeks, as long as you aren't losing strength.
 
So how much time should i cycle last for optimal results ?
2 months ? from what i understand as long as you keep following hst principle you could repeat a few weights and get better result if u went 4x/week during those 2 months than if you went 3x/week right ?
But how do you do it, since you go 4x/week you are going to reach your maxes sooner than if you went 3x/week, do you extend the 5s even longer after ? or do you do each microcycle ( 15, 10, 5, 5 extended ) normaly but repeat each microcycles max 2 times ? or just repeat 2 workout from each microcycle....

im not sure im explaining clearly what i mean... hope u guys understant...
 
Basically, keep the 15s and 10s as two week blocks. So if you are doing 4 times a week, that means you are going to have 8 workouts for each of those rep ranges. Then once you hit the 5s, you just stick with them until you stop growing, your strength stops increasing or your joints start complaining. If you are doing negatives, then only do two or three weeks of 5s, then switch to negatives/dropsets and do those as long as you can.

The only real reason you would have to stop your cycle is because your joints can't handle it or RBE has set in.
 
[b said:
Quote[/b] (Totentanz @ May 20 2005,10:20)]The only real reason you would have to stop your cycle is because your joints can't handle it or RBE has set in.
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Dang he's good
thumbs-up.gif
 
If RBE has set in, then everything will stagnate - growth, strength gains. You may find that your joints start to get angry before that actually happens though.

If you run an extra long cycle, you may want to take a slightly longer SD than you normally do also.
 
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