Two lower volume sessions vs one high volume session ?

[alannigz]

Hi guys,

I am just wondering which option would be better for a beginner/intermediate lifter, 2x lower volume sessions a week or 1x high volume session. Both adds up to the same total volume. Goal is to build muscle 1st, strength 2nd.

For the first option, would there be a better chance for progressive overload because you're performing a movement twice a week ? For the second option, I am really not sure what the merit is, except for the bigger pump and massive DOMs.

So its basically an upper/lower 2x a week type split VS. a typical once a week 5 day split , for a beginner/Intermediate lifter.

Any thoughts ?

[student]

im certainly no expert but my thoughts are that you should aim to be working out for no more than 1 hour. so if the 1 long session is over 1 hour then yeah break it up into 2. but also, if its less than one hour, i dont feel like two <30 min sessions (or one 1 hour session) is enough to build much muscle. again, im no expert, but these are my thoughts

[alannigz]

What I meant was, for example, instead of doing 14 sets for chest on one day and 14 sets for back on another, would it be better do to Chest+Back for 7 sets a piece on one day, and repeat that workout on another day. So effectively you'd be doing the some volume of 14 sets a week. But the first option is to hit chest and back once a week with 14 sets each, second option is chest and back twice a week with 7 sets each.

[Phedder]

When you say beginner/intermediate, what are your stats? Height, weight, strength, how long you've been lifting etc?

I'd lean towards the upper/lower split, I'm not a fan of body part training for beginners. Just because the pros do it doesn't mean it's how everyone should train.

Were you thinking along the lines of;

Mon - Upper

Tue - Lower

Thur - Upper

Fri - Lower

im certainly no expert but my thoughts are that you should aim to be working out for no more than 1 hour.

I've never understood why people get hung up on time? I think it's more important to actually get the work in than worry about how long it's taking you. If you've only managed 3/4 of your session but the clock ticks over the hour mark you're not going to suddenly ruin your progress by finishing off the session.

Sure if you're doing high volume, supersets, with low rest periods etc going over an hour ends up being a lot of work and probably unnecessary, but there's no magic cut off time where the training is no longer effective. More important things to consider before taking total time into account, IMO.

[tomleegolf]

Its because there is a lot of literature stating that once you get over the hour mark, your body start releasing cortisol which is catabolic making any further training counterproductive. That's what the muscle mag told me anyway 8)

[whiterhyno]

Its because there is a lot of literature stating that once you get over the hour mark, your body start releasing cortisol which is catabolic making any further training counterproductive. That's what the muscle mag told me anyway 8)

Exactly, there is also some good evidence a way to counter this for high volume trainers is to have a carbohydrate drink and sip during the longer session.

Some even have protein in that mix also but the carbs more important

[Phedder]

Its because there is a lot of literature stating that once you get over the hour mark, your body start releasing cortisol which is catabolic making any further training counterproductive. That's what the muscle mag told me anyway 8)

Sorry, I should have stated differently. I know why, but it's bullshit

The acute increase in cortisol is not significant enough to have any real negative impact on a person training or progress. Using that same logic, no one should train in the morning soon after waking because that's when cortisol is at it's highest levels for the day. Yet how many people manage to progress just fine under these 'disastrous' circumstances :roll:

Point is, if the program is intelligently designed, it's not going to matter if you go over an hour to finish it. Many of my sessions often approach the 2 hour mark, others do well on 30 minute sessions. Olympic lifters can train twice a day 7 days a week for 2 hours at a time. It doesn't matter, if the program is sound it will be effective.

[Terrymundo]

both fullbody and splits have worked for me.

My favourite would def be the 5-6 day split. I like picking my muscle and focusing hard on it for one workout. Smash it hard then rest for 6-7 days then boom baby! fullbodys seem to drag out and often small isolation exercises get neglected.

As for workouts last longer than 1 hour being counter productive. Not in my experience but generally if you can't get the job done in an hour your probably fucken around too much.