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P Dog
Level 4
Join date: Dec 2008
Location: Kansas, USA
Posts: 24
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Phenomenal article. Well written with good material and a great conclusion. Very informative, thanks.
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pulse40
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Is there any other sport where you can train 4 hours a week and be considered successful ? I think overtraining is vastly overrated. I train everyday. 2 body parts a session, twice a week. One off day is just abs that I might have missed during the week.
I wish we had some advanced studies on training days and or splits.
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bluedog23
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Join date: Jun 2007
Location: New York, USA
Posts: 76
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Interesting article. Eric, do you think rearranging your training schedule to have maximal "fresh" days is as important for trainees on ANACONDA?
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deadliftindago21
Level 0
Join date: Feb 2010
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I think dave tates split is very interesting and is something I would like to try in the future. Im a little confused with format tho. Would you start one body part at a time. For example 1 week one start with doing back with 2 exercises for 2 sets of 10 and continue the rest of the days as normal. Then, the next week increase the volume, intnsity, load for back and take another body part and start the 2 exercises for 2 sets of 10. And continue like this for each body part so that your not doing all the really high volume high load workouts for every body part in the same week. Or would you simply do the 2 exercise at 2 sets of 10 for every body part for week one and increase everything next week and so on? Sorry if this sounds confusing, im just trying to get the concept right b/c it intrigues me
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Christian Thibaudeau
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pulse40 wrote:
Is there any other sport where you can train 4 hours a week and be considered successful ? I think overtraining is vastly overrated.
Mostly correct. The more you can train without exceeding your capacity to recover, the more you'll progress.
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silkyhorse
Level 0
Join date: Sep 2009
Location: Illinois, USA
Posts: 462
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I especially liked Tate's split. I might follow it. I liked the convenience part, because I always have something which really bothers my gym schedule, even my martial arts schedule.
Thanks Tate&Green!
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pulse40
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Join date: Sep 2009
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Christian Thibaudeau wrote:
pulse40 wrote:
Is there any other sport where you can train 4 hours a week and be considered successful ? I think overtraining is vastly overrated.
Mostly correct. The more you can train without exceeding your capacity to recover, the more you'll progress.
Christian,
Yes, but what is the tipping point ? Can you train everyday ? Different muscle groups ? I do, but maybe it is to my detriment.
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pulse40
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Join date: Sep 2009
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I know diet and sleep are 23/7, but 5 hours a week training ? Is there any other field where 5-6 hours a week can make you a success ?
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justkevin
Level 0
Join date: Apr 2009
Location: Alberta, CAN
Posts: 238
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pulse40 wrote:
Christian Thibaudeau wrote:
pulse40 wrote:
Is there any other sport where you can train 4 hours a week and be considered successful ? I think overtraining is vastly overrated.
Mostly correct. The more you can train without exceeding your capacity to recover, the more you'll progress.
Christian,
Yes, but what is the tipping point ? Can you train everyday ? Different muscle groups ? I do, but maybe it is to my detriment.
I'm not CT, but it changes for every individual depending on fitness, recovery modalities, hormone levels, stress..yadda yadda yadda.
Why not just try cutting back for a while and see how you progress? (of course, you'll need a good concept of how you progress right now, first).
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ELP
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Join date: Sep 2007
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Posts: 41
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Eric,
Would these workouts change much for athletes that have more important sport specific work to do?
Would you ever put the lower body speed mvmt. first in the week?
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Sub-200
Level 0
Join date: Jul 2008
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Posts: 37
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Very interesting article. I personally like the 2 on 1 off 2 on weekend off upper/lower split that Eric opposes. I prefer my rest days to come after my hardest workouts as opposed to before them. My focus is also better on the second day of training for some reason.
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Eric Cressey
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Location: Massachusetts, USA
Posts: 6857
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bluedog23 wrote:
Interesting article. Eric, do you think rearranging your training schedule to have maximal "fresh" days is as important for trainees on ANACONDA?
I think it's always good to be fresh, regardless of what training, nutrition, or supplemental protocol you're on.
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Eric Cressey
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ELP wrote:
Eric,
Would these workouts change much for athletes that have more important sport specific work to do?
Yes.
Would be entirely different in-season or even pre-season; this is definitely an off-season program.
Would you ever put the lower body speed mvmt. first in the week?
Sure.
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mbk
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Join date: Jul 2008
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Question for any vet's who care to answer. When bulking, If playing a 90 minute game of football (the round ball kind), does this still count as a rest day? So can i train mon, tues, thurs, sat and play sun?
Also would it be alright to add some HIIT sprints in on say the wends or friday?
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Fel
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Join date: Apr 2010
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Fantastic article, very informative. Comes in just in time, when I am in a need of a changing a routine... at least I feel like it - and I am seriously considering giving Cressey's program a shot.
One question comes on mind here. I am bulking up, mainly being a clean bulk. Where or how, in Cressey's program would one put a high-intensity cardio training?
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Christian Thibaudeau
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Join date: Feb 2003
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Posts: 18073
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pulse40 wrote:
Christian Thibaudeau wrote:
pulse40 wrote:
Is there any other sport where you can train 4 hours a week and be considered successful ? I think overtraining is vastly overrated.
Mostly correct. The more you can train without exceeding your capacity to recover, the more you'll progress.
Christian,
Yes, but what is the tipping point ? Can you train everyday ? Different muscle groups ? I do, but maybe it is to my detriment.
Fatigue from a workout is both targeted (affects the muscle(s) being trained that day) and systemic (affects the nervous, endocrine/hormonal and immune system). So if you are training legs today and arms tomorrow, there can still be an accumulation of overall fatigue even though you are not training the same muscle groups.
Muscle actually recovers pretty fast. The nervous, endocrine and immune systems have a longer recovery curve, mostly because they are always under some type of stress even when you are not training (a stressful lifestyle, bad relationship, tough job, etc. all negatively affect the three systems mentioned).
This is why we can't say for sure how much training YOU can handle... it will vary depending on your life outside of the gym and the type of training you are performing. Olympic athletes can train 30+ hours per week because they don't have much other lifestyle stress. Somebody who works either a mentally or physically draining job, has a family and maybe financial problems will not be able to endure anywhere close to what the athlete can.
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Christian Thibaudeau
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Fel wrote:
Fantastic article, very informative. Comes in just in time, when I am in a need of a changing a routine... at least I feel like it - and I am seriously considering giving Cressey's program a shot.
One question comes on mind here. I am bulking up, mainly being a clean bulk. Where or how, in Cressey's program would one put a high-intensity cardio training?
Let's look at where not to put it...
- Do not put it on your off days... putting it there would be the natural tendency of most people, but you want those days to recover. High intensity energy systems work is very draining on the body. So if you put it on the off days you will not recover optimally and your performance and growth will suffer. Not to mention that leg work follows the off day and doing high intensity ESW the day before intense lower body work is not the best of ideas.
- Do not put it on the upper body days... a lot of people would also consider this option. They reason that since you didn't hit the legs on that day, they will be fresh for the cardio session. The problem is that putting the high intensity energy system session there (the day after your lower body work) will hurt your recovery from the lower body session.
So that leaves you the two lower body days to put the session in. I would personally not put it on monday because it involves a lot of heavy lifting and performance in the ESW session might be compromised. On the other hand, thursday is dynamic work, which normally goes well with intense ESW. So I would personally put the ESW session the same day as the lower body dynamic work (thursday), ideally in a separate session during the day (after the strength work, not before). And Friday is an off day so it's best to put the hardest training day on Thursday.
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cockywop
Level 0
Join date: May 2010
Location: Pennsylvania, USA
Posts: 7
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What did Dave mean by this:
"The body parts don't drop off at the same time," he says. "That'd be an absolute nightmare. Your nervous system would be shot for a year. But you have to document for progress."
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pumped340
Level 0
Join date: Jul 2008
Location:
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Christian Thibaudeau wrote:
Fel wrote:
Fantastic article, very informative. Comes in just in time, when I am in a need of a changing a routine... at least I feel like it - and I am seriously considering giving Cressey's program a shot.
One question comes on mind here. I am bulking up, mainly being a clean bulk. Where or how, in Cressey's program would one put a high-intensity cardio training?
Let's look at where not to put it...
- Do not put it on your off days... putting it there would be the natural tendency of most people, but you want those days to recover. High intensity energy systems work is very draining on the body. So if you put it on the off days you will not recover optimally and your performance and growth will suffer. Not to mention that leg work follows the off day and doing high intensity ESW the day before intense lower body work is not the best of ideas.
- Do not put it on the upper body days... a lot of people would also consider this option. They reason that since you didn't hit the legs on that day, they will be fresh for the cardio session. The problem is that putting the high intensity energy system session there (the day after your lower body work) will hurt your recovery from the lower body session.
So that leaves you the two lower body days to put the session in. I would personally not put it on monday because it involves a lot of heavy lifting and performance in the ESW session might be compromised. On the other hand, thursday is dynamic work, which normally goes well with intense ESW. So I would personally put the ESW session the same day as the lower body dynamic work (thursday), ideally in a separate session during the day (after the strength work, not before). And Friday is an off day so it's best to put the hardest training day on Thursday.
Would you have someone eat much more on that day compared to an off day or even another workout day?
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Christian Thibaudeau
Contributor
Join date: Feb 2003
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pumped340 wrote:
Christian Thibaudeau wrote:
Fel wrote:
Fantastic article, very informative. Comes in just in time, when I am in a need of a changing a routine... at least I feel like it - and I am seriously considering giving Cressey's program a shot.
One question comes on mind here. I am bulking up, mainly being a clean bulk. Where or how, in Cressey's program would one put a high-intensity cardio training?
Let's look at where not to put it...
- Do not put it on your off days... putting it there would be the natural tendency of most people, but you want those days to recover. High intensity energy systems work is very draining on the body. So if you put it on the off days you will not recover optimally and your performance and growth will suffer. Not to mention that leg work follows the off day and doing high intensity ESW the day before intense lower body work is not the best of ideas.
- Do not put it on the upper body days... a lot of people would also consider this option. They reason that since you didn't hit the legs on that day, they will be fresh for the cardio session. The problem is that putting the high intensity energy system session there (the day after your lower body work) will hurt your recovery from the lower body session.
So that leaves you the two lower body days to put the session in. I would personally not put it on monday because it involves a lot of heavy lifting and performance in the ESW session might be compromised. On the other hand, thursday is dynamic work, which normally goes well with intense ESW. So I would personally put the ESW session the same day as the lower body dynamic work (thursday), ideally in a separate session during the day (after the strength work, not before). And Friday is an off day so it's best to put the hardest training day on Thursday.
Would you have someone eat much more on that day compared to an off day or even another workout day?
Not much more, maybe 50-75g of carbs more.
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mch60360
Level 1
Join date: Feb 2008
Location: Kansas, USA
Posts: 569
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What did Dave mean by this:
"The body parts don't drop off at the same time," he says. "That'd be an absolute nightmare. Your nervous system would be shot for a year. But you have to document for progress."
- I interpreted that as body parts will recover at different speeds. So your biceps may recover faster than chest, etc. If they all fatigued and recovered at the same rate then you'd just be a vegetable with DOMS and fatigue and not be able to do anything.
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XanderBuilt
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Join date: Sep 2007
Location: Singapore
Posts: 2053
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I had a question for Coach Eric Cressey.
From the article - Cressey also stresses the importance of changing up the volume and intensity. "If one day you do heavy lower body, the next time you should do speed and rep work. Same thing for upper body."
Could I please get an idea of the rep ranges that you're referring to here (for the day after heavy day)?
Also does "heavy" mean training for strength or hypertrophy?
Can splits be used to achieve almost any result? i.e. not just for size and strength but fat loss also (not at the same time of course).
Sorry for the many questions. Hope that's okay.
I've been searching for a split program and liked the guidelines in this article. Thanks Nate.
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Eric Cressey
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[quote]XanderBuilt wrote:
I had a question for Coach Eric Cressey.
From the article - Cressey also stresses the importance of changing up the volume and intensity. "If one day you do heavy lower body, the next time you should do speed and rep work. Same thing for upper body."
Could I please get an idea of the rep ranges that you're referring to here (for the day after heavy day)?[/quote]
Heavy: 1-4 reps
Rep: 5+ reps
Speed: less than 3 reps
[quote]Also does "heavy" mean training for strength or hypertrophy?[/quote]
Strength, although you can still get some hypertrophy via this avenue.
[/quote]Can splits be used to achieve almost any result? i.e. not just for size and strength but fat loss also (not at the same time of course).
[/quote]
Not sure what your question is...
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