Body of a Spartan and lifting 6 days per week

[Foolsgo1d]

Sorry, I dont buy this like every other fad out there. This guy never hit a weight room in his life, kept to BW exercises and kept to a low calorie diet.

He is 6'1" and weighs 225lbs.

It is possible but the 1000 calories? For any active man in the construction industry of an average build 1000 calories is just about enough to last till dinner time from an 8am breakfast. Now you tell me a 225lbs man who trains regularly gets by with 1kcals? I smell something.

If there is money to be made there are outrageous claims to be given to those who will fall for it.

What's wrong with bodyweight exercises? Gymnast's have great builds and that's pretty much all they do

Nothing is wrong with BW exercises.

However you mention gymnasts, which are not on the same level as some guy hitting the monkey bars or mat workouts as a daily routine.

Gymnasts are some of the strongest human beings you can find outside of the WSM competitions, a completely different level to doing situps, pressup variations.

 

[lovejoy]

Sorry, I dont buy this like every other fad out there. This guy never hit a weight room in his life, kept to BW exercises and kept to a low calorie diet.

He is 6'1" and weighs 225lbs.

It is possible but the 1000 calories? For any active man in the construction industry of an average build 1000 calories is just about enough to last till dinner time from an 8am breakfast. Now you tell me a 225lbs man who trains regularly gets by with 1kcals? I smell something.

If there is money to be made there are outrageous claims to be given to those who will fall for it.

What's wrong with bodyweight exercises? Gymnast's have great builds and that's pretty much all they do

Nothing is wrong with BW exercises.

However you mention gymnasts, which are not on the same level as some guy hitting the monkey bars or mat workouts as a daily routine.

Gymnasts are some of the strongest human beings you can find outside of the WSM competitions, a completely different level to doing situps, pressup variations.

I don't see the difference, as professional body builders are also at a different level than the majority of Gym Rats. Some of the guys that are using the same techniques as the Gymnasts at the playground have great builds, this guy is 46 and says most his workout is BW at the beach.https://www.youtube.com/watch?v=QdmYTYAqHG4

 

[Mongo]

The reason that gymnasts are so huge, is due to the disgustingly high amounts of time under tension as they execute their holds and movements. If you have the time to train like they do, more power to you. It's not a feasible training schedule for most people however. Incorporating some of those moves into your workout will yield you benefits, let there be no doubt.

That being said, stick to the basic movements, get really good and really strong at them, at that will give you the best results in the long term.

 

[TheFinalEpic]

I am a huge advocate for the big three, and concentrate maximum effort on the variations of Deadlift, Squat, and Bench. This is the meat and potatoes of my workout, with accessory movements tied on at the end when I am burnt out.

The comment about gymnasts being huge is true to some extent, but they are out of preportion, their lower bodies do not match the torso by any means.

I also lift 6 days a week with a personal training regimen, and have seen great results. Stick to the program for three months before tweaking, because you will know if it is working or not by that time. We're all different, so making a program one's own is invaluable.

 

[Renberg]

I am by no means a health and diet/lifting expert, but I have no idea how anyone could ever be capable of doing hundreds of push-ups and sit-ups, along with 1,500 pull-ups a day while only eating dinner. If this is truth, it seems inhuman to me.

 

[TheFinalEpic]

I am by no means a health and diet/lifting expert, but I have no idea how anyone could ever be capable of doing hundreds of push-ups and sit-ups, along with 1,500 pull-ups a day while only eating dinner. If this is truth, it seems inhuman to me.

 

[Peregrine]

On week 3 of this right now and liking it. Finally squatting two plates. I'm not eating enough, but I want to stay lean for the summer.

 

[Patriarch]

Diet is a sticking point for me as well. He advocates a high fat diet, but I feel like I'm gaining weight too quickly. Up six pounds from 3 weeks ago, but I'm hoping a lot is water weight. I'm 5'9, 167 pounds at 17.5 percent body fat eating 2400 to 2600 calories per day. I think I might cut down to 2200 if I keep gaining weight, but my maintenance is supposed to be about 2200. I've been counting calories since February when I dropped 10 pounds so I thought I knew what I was doing.

 

[rudebwoy]

Six days a week is a bit much, you won't grow if you keep that up. Resting your body is what makes it grow, that routine will lead to injury most of the time.

 

[TheFinalEpic]

Six days a week is a bit much, you won't grow if you keep that up. Resting your body is what makes it grow, that routine will lead to injury most of the time.

I've been training this way for almost two years, minus a broken back that was not lifting related, and more than once a day in some instances. There's really no such thing as overtraining unless you are A) Not sleeping enough B) Not eating enough or C) Overloading every workout.

There are easily ways to train 6 or even 7 days a week that are not too taxing, however your routine needs to be on point, incorporate cardio for active rest, and you need to be nutritionally sound.

 

[WanderingSoul]

A lot of people lift six days a week while natural with no problems. Lets not start spreading false information here.

It doesn't mean you lift heavy each day, but a lot of people definitely do it.

 

[Mongo]

When somebody works out 6 days a week, generally each individual workout will be shorter and less intense than your traditional 3 or 4 day split. For example, in a classic Bulgarian Olympic lifting program from their reign at the top several decades ago, a lifter would have up to 8 "workouts" in a day. However each "workout" was only one lift, never longer than 45 minutes, and approximately 90 minutes in between workouts to recover. It's all about perspective.

When I did a 6 day split, each workout was approximately 45 minutes, and was structured with a bench or squat complex and then 2-3 assistance exercises. It was basically a 3 day, full body template, only splitting the upper/lower aspects into different days. I put on 6 pounds of muscle and 2 pounds of fat in 9 weeks, and at the conclusion was the most explosive and best conditioned I've ever been. That being said, it was very time-consuming, and not something everybody could do. From an efficiency standpoint, it is middle of the road at best.

 

[iknowexactly]

Six days a week is a bit much, you won't grow if you keep that up. Resting your body is what makes it grow, that routine will lead to injury most of the time.

I've been training this way for almost two years, minus a broken back that was not lifting related, and more than once a day in some instances. There's really no such thing as overtraining unless you are A) Not sleeping enough B) Not eating enough or C) Overloading every workout.

Spoken like someone definitely under 38

 

[rhodey]

Sorry, I dont buy this like every other fad out there. This guy never hit a weight room in his life, kept to BW exercises and kept to a low calorie diet.

He is 6'1" and weighs 225lbs.

It is possible but the 1000 calories? For any active man in the construction industry of an average build 1000 calories is just about enough to last till dinner time from an 8am breakfast. Now you tell me a 225lbs man who trains regularly gets by with 1kcals? I smell something.

If there is money to be made there are outrageous claims to be given to those who will fall for it.

I thought Victor Pride said he was around 210...either way the guy admits to PED use. He's on TRT and cycles in other stuff occasionally I believe.

 

[rhodey]

Six days a week is a bit much, you won't grow if you keep that up. Resting your body is what makes it grow, that routine will lead to injury most of the time.

I've been training this way for almost two years, minus a broken back that was not lifting related, and more than once a day in some instances. There's really no such thing as overtraining unless you are A) Not sleeping enough B) Not eating enough or C) Overloading every workout.

Spoken like someone definitely under 38

I'm over 38 and I train 6 days a week. The trick is with higher frequency you will need to tweak either your volume or your intensity, but it's certainly doable depending on what types of exercise you are doing. Body weight exercises? Then hell yeah you could do it.

 

[WanderingSoul]

Six days a week is a bit much, you won't grow if you keep that up. Resting your body is what makes it grow, that routine will lead to injury most of the time.

I've been training this way for almost two years, minus a broken back that was not lifting related, and more than once a day in some instances. There's really no such thing as overtraining unless you are A) Not sleeping enough B) Not eating enough or C) Overloading every workout.

Spoken like someone definitely under 38

IKE, have you ever done any serious weight lifting in your entire life?

 

[Mongo]

Six days a week is a bit much, you won't grow if you keep that up. Resting your body is what makes it grow, that routine will lead to injury most of the time.

I've been training this way for almost two years, minus a broken back that was not lifting related, and more than once a day in some instances. There's really no such thing as overtraining unless you are A) Not sleeping enough B) Not eating enough or C) Overloading every workout.

Spoken like someone definitely under 38

I'm over 38 and I train 6 days a week. The trick is with higher frequency you will need to tweak either your volume or your intensity, but it's certainly doable depending on what types of exercise you are doing. Body weight exercises? Then hell yeah you could do it.

That is the truth right there, and applies to any split you go with. You can get by on twice a week, provided you manipulate volume and intensity accordingly.

 

[TheFinalEpic]

I can post my split if a anyone wants it, I find it gives me ample recovery, and 3 days of the week I'll be training twice a day.

Essentially, you need to space your workouts so you give a body part 48 hours of recovery, so train chest, then legs, then back, arms, and finally shoulders.

I do lift a max every workout but keep in mind, a max is how strong I feel on any given day So one day I would be benching 265, and next week maybe less, maybe more, depending on how I feel. People forget to just listen to their bodies, which is the fundamental principle of training.

Edit: And yeah I'm 38 minus 17, so I may be speaking for the young guys here, haha.

 

[coginnav]

I've been working out 6 days per week on the above program, and I really like it. It's getting to the one month mark, and where I expect strength gains to start slowing down. Anyone else following this program or using a similar high frequency routine?

Me- 7 times a week for the past 3-5 weeks...Going everyday enabled me to kill the laziness that plunged me for years... It's profitable ....

 

[The Beast1]

Guys, you need to develop a workout and nutrition routine that matches your body. If I followed this genetic freak's advice I'd be emaciated and no one would want to be near me.

Compound lifts are a good place to start and the big 3 lifts help with that.