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Old 12-12-2009, 09:23 AM   #21
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Originally Posted by BendtheBar View Post
I mentioned earlier that I thought I needed to move more towards a stricter L day. I believe that if I don't, I might be heading towards more aches and pains. I'm so use to giving it on every workout.
Light day for me is still a struggle. I want to do a more intense workout usually. However, the weeks that I have truely made wed. a light day were the weeks that Fridays session allowed for a good push up in weight, or reps.
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Old 12-12-2009, 10:17 AM   #22
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Light day for me is still a struggle. I want to do a more intense workout usually. However, the weeks that I have truely made wed. a light day were the weeks that Fridays session allowed for a good push up in weight, or reps.
I have a hard time not trying for PRs on all workouts. I lived in that mindset for so long. I do need to back out, get adjusted, and then bring up the intensity.
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Old 12-12-2009, 10:30 AM   #23
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I was thinking about that light day session.
I'm going to write a specific light day program for both days.

A hvy/ a lgt
B hvy/ b lgt

I don't have it worked out yet, but will get it done this weekend.
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Old 12-12-2009, 10:35 AM   #24
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Originally Posted by glwanabe View Post
I was thinking about that light day session.
I'm going to write a specific light day program for both days.

A hvy/ a lgt
B hvy/ b lgt

I don't have it worked out yet, but will get it done this weekend.
Sometimes I think that's a better approach for me. AB
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Old 12-12-2009, 02:22 PM   #25
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Great thread. I had seen most of the posts by Casey earlier, but its the first time I saw the interview.
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Old 01-13-2010, 11:25 AM   #26
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Light day for me is still a struggle. I want to do a more intense workout usually. However, the weeks that I have truely made wed. a light day were the weeks that Fridays session allowed for a good push up in weight, or reps.
You have to approach the light day with a different mentality. At first, "light" means "light", so it's an easy definition. However, as your conditioning improves "light" actually progesses into "light but not necessarily easy". Keep in mind that the typical body simply cannot answer the call three times per week for any one major body part. Therefore, light day may be the trickiest of all because the goal is two-fold, 1) To stimulate muscle growth again because protein synthesis can be stimulated every 48 hours and 2) To avoid further overloading the joints, connective tissues and central nervous system because they typically can't recover from heavy training in 48 hours.

That means you must approach light day training with a different methodology than the other days. On light day, the training effect must be gotten "metabolically", not through structural loading like on heavy and medium days. That means lighter weights, typically higher reps and shorter rest periods. Sets must generally not be taken to failure except possibly the last set of each exercise and then it's more a case of "metabolic discomfort" rather than a physical inability to drive out another rep through psyche. In other words, the training effect must be gotten through cumulative fatigue - not the central nervous system "failing".

An example would be doing 3-4 sets of 12 reps with the same weight and resting 60 secs between sets. The last rep of the last set will be the most difficult because that is the point where the most fatigue from the previous sets and reps will have built up - it is metabolic fatigue, not neural or structural. At the same time, choosing exercises that are by nature less stressful on the joints will allow the joints and central nervous system (CNS) to recover from the heavy day while still stimulating further growth. For instance, if I do partial deadlifts + shrugs on heavy day for 5 x 5, and 3 x 12 of wide-grip pulldowns with short rest periods on light day then that constitutes a very different loading pattern for the muscles, connective tissues, joints and CNS - the overlap with heavy day will be minimal and timely recovery will not be impeded (it may even be hastened).

Every exercise on the light day has to be chosen and approached that way. It's easy to do right, but also very easy to do wrong. If someone does it wrong they'll hit a wall quickly and conclude that three-times-per-week training full-body is too much. If someone does it right, however - especially building up gradually - they'll wonder how they ever thought that three-times-per-week training full-body was too much.
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Old 01-13-2010, 12:13 PM   #27
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Since I wrote my post about Wed. being a stuggle with wanting to do more, I've gotten into using an approach pretty much as you have just written about.

Wednesdays, are the end of my workweek, and when my energy is typically at it's lowest. I still get a good session done, but it is as you describe in your post. By the time Friday hits, I'm feeling good, and really ready to up the weight, and hit a new workset weight or rep number.

Nice post as always Casey.
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Old 01-15-2010, 11:19 AM   #28
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If you're going to have a "machine day", light day's the day too.
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Old 02-16-2010, 01:57 PM   #29
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On ectomorphs:

Ectomorph Workout program

Quote:
Ectomorphs usually can't tolerate high volumes, and high intensities (at least at first). So his best approach would be to train his full-body three times a week and not go anywhere near failure at first. Start him off the just the basic exercises and increase from 1 to 3 sets each as the weeks pass and he gets stronger and used to the workload. He shouldn't be in the gym for more than an hour at any time.

That, and a good diet, will set him up well.
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Old 02-16-2010, 04:09 PM   #30
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Wow - great post, great article.

Found this very relevant giving I'm all about full body splits now. Wish I'd seen this 2 months ago when I first jumped into my advanced fullbody split.

Thanks guys.
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