Bodybuilding Forums

Hi guys!

I have been training for some time now and came across this great site! I like how Mark cuts out the bull s**t!! Of this industry.

Guys I am going to try out marks workout plan of high intensity training with the 5 day split then the 3 day split in 10 weeks.

Guys I know this is used to always train to failure and use the most weight you can, this I have no problem with, it's just the fact that I would be training each body part once per week? Is this enough?? Guys I am no expert and am not here to say Mark is right or wrong just looking for opinions on this, for example I normally work my chest 3 days a week with a day break in-between each. I want to switch to a good work out plan and get back to enjoying the gym!

If I train for example my chest at 3 sets and going for 12 reps then at least 8 reps the other 2 training to failure each time and do this for 2 more exercises so 3 in total for chest, is that enough for a full week guys? Obviously I will follow marks training with working only the muscles he suggests on each day.

Thank you guys for taking the time to read this!

Don't forget that your chest muscles (and this applies to all your other muscles too) will be getting a workout on the other days as well, as they will be used for some of the other exercises. The week between workouts allows your body time to 'heal' your muscles and then to overcompensate and add a bit of extra muscle, whilst your still using the muscle to a lesser extent on the other days.

Train a muscle too often and your body won't have a chance to create the over-compensation and you'll see lower gains

Hi,

Thank you for the reply, yeah I see your point as it's impossible to do some exercises without using other muscles, I just need to change my mind set of more is better!! I must say that my gym has limited free weights with only the use of dumbbells and benches, good machines but I prefer to free weight, I suppose though as long as I am doing the correct exercises for that particual muscle then i can work with what I have got.

Do you guys normally stick to 3-4 exercises per muscle? With 3 sets to failure each?

For example

Bench press - 3 sets of 12 reps minimum 8 reps
Machine butterfly - 3 sets of 12 reps 8 minimum
Dumbbell fly - 3 sets of 12 reps 8 minimum

Would this be good enough to work with for 10 weeks increasing the weight each session and working to failure on every set? Then start the other muscle that day fir same amount if sets?

Thanks guys! Just want to get this right!!

@ Harvey94 working chest once a week is fine also 3-4 exercises per muscle are great and nine sets should not be to taxing or over training.

3x Incline dumbbell press (all four bells touching or bells angled slightly)
2x Machine butterfly
2x Chest dips
2 X Cable crossovers

9 sets total

Thanks krs,

unfortunately my gym does not have the cable crossover Good machines but only dumbbells and benches to use, no barbell either due to idiots! nearest gym with all equipment is just to far to travel after work

Yeah have to work with what you have. Do you have a cable lat tower at your gym you could use a stirrup attachment and do a one arm high pulley cross-over or use the low pulley for kneeling mid cross-over

There was an artical on this forum saying one arm cable cross-over was better than the duel arm.

Hi krs,

They do have a cable machine but nothing near by to hold onto with other hand, And what you said was spot on, just work with what I have got! Let the new training begin