Can I PLS lift every day?!

24

Replies

  • dbmata
    dbmata Posts: 12,950 Member
    lol, check the username on that one. I think he's playing a role?
  • dbmata
    dbmata Posts: 12,950 Member
    IMO it depends on the volume / intensity that will dictate how often you lift. I personally find it difficult to lift heavy (85% 1MR) more then 4 times a week. If I am doing more of some moderate lifting I can do more like 6 days a week. Diet and recovery methods will also be factors to consider as well.

    Since my weights are not considered heavy at all, then I'd say it's safe to do it more often- 5-6 days/week for me. I'd lift heavier if I could but it's what I got for now!

    85% 1MR? Forgive my ignorance, I don't know what that means. :huh:

    85% of 1 Rep Max

    1RM is the weight you can move in lift only once before you are unable to continue.

    Say it's 200 for a squat, 85% 1RM is then 170#. You wouldn't be able to do that daily. It's hard, extremely taxing, mentally, physically.
  • Lofteren
    Lofteren Posts: 960 Member
    Dan Jon coaches field, highland games and Olympic lifting. He has a very simplistic view to training but I find that simplicity is something that most people's programs are lacking. I forgot to mention he would normally want at least 1 of those days to be some sort of weighted carry instead of a lift. I would modulate volume and intensity based off of feel but if you're not far along enough in your training to be able to do that effectively then I would do something like this:

    Week 1: Work up to 8x8
    Week 2: Work up to 6x6
    Week 3: Work up to 4x4
    Week 4: Work up to 3x3
    Week 5: Work up to 5 sets @ 50-60% 1rm

    Or, you could do an undulating periodization schedule like:

    Week 1:
    Mon, Wed, Fri: Work up to 8x8
    Sun, Tue, Thu, Sat: Work up to 3x3
    Week 2:
    Mon, Wed, Fri: Work up to 6x6
    Sun, Tue, Thu, Sat: Work up to 4x4
    Week 3:
    Mon, Wed, Fri: Work up to 4x4
    Sun, Tue, Thu, Sat: Work up to 6x6
    Week 4:
    Mon, Wed, Fri: Work up to 3x3
    Sun, Tue, Thu, Sat: Work up to 8x8
    Week 5:
    Work up to 5x5 @ 50-60% 1RM

    Either way you could make gains and these aren't the only two ways it could be done. They're just some ideas I had off the top of my head.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Dan Jon coaches field, highland games and Olympic lifting. He has a very simplistic view to training but I find that simplicity is something that most people's programs are lacking. I forgot to mention he would normally want at least 1 of those days to be some sort of weighted carry instead of a lift. I would modulate volume and intensity based off of feel but if you're not far along enough in your training to be able to do that effectively then I would do something like this:

    Week 1: Work up to 8x8
    Week 2: Work up to 6x6
    Week 3: Work up to 4x4
    Week 4: Work up to 3x3
    Week 5: Work up to 5 sets @ 50-60% 1rm

    Or, you could do an undulating periodization schedule like:

    Week 1:
    Mon, Wed, Fri: Work up to 8x8
    Sun, Tue, Thu, Sat: Work up to 3x3
    Week 2:
    Mon, Wed, Fri: Work up to 6x6
    Sun, Tue, Thu, Sat: Work up to 4x4
    Week 3:
    Mon, Wed, Fri: Work up to 4x4
    Sun, Tue, Thu, Sat: Work up to 6x6
    Week 4:
    Mon, Wed, Fri: Work up to 3x3
    Sun, Tue, Thu, Sat: Work up to 8x8
    Week 5:
    Work up to 5x5 @ 50-60% 1RM

    Either way you could make gains and these aren't the only two ways it could be done. They're just some ideas I had off the top of my head.

    For me to make some good gains. My frequency needs to be more than once per week.
  • GenesiaElizabeth
    GenesiaElizabeth Posts: 227 Member
    85% of 1 Rep Max

    1RM is the weight you can move in lift only once before you are unable to continue.

    Say it's 200 for a squat, 85% 1RM is then 170#. You wouldn't be able to do that daily. It's hard, extremely taxing, mentally, physically.

    Oh no, I wouldn't be doing that. :noway: I like doing the reps. Is that method for goals and just seeing what your max is? Or is there more reasoning for that. I'm not in for competition or anything like that. This is all for me personally, just trying to improve everyday.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    85% of 1 Rep Max

    1RM is the weight you can move in lift only once before you are unable to continue.

    Say it's 200 for a squat, 85% 1RM is then 170#. You wouldn't be able to do that daily. It's hard, extremely taxing, mentally, physically.

    Oh no, I wouldn't be doing that. :noway: I like doing the reps. Is that method for goals and just seeing what your max is? Or is there more reasoning for that. I'm not in for competition or anything like that. This is all for me personally, just trying to improve everyday.

    People just like to get strong. There really is no reason for people who are not competing to lift what they lift. Lifting heavy gets you stronger quicker than rep work.
  • Lofteren
    Lofteren Posts: 960 Member
    Dan Jon coaches field, highland games and Olympic lifting. He has a very simplistic view to training but I find that simplicity is something that most people's programs are lacking. I forgot to mention he would normally want at least 1 of those days to be some sort of weighted carry instead of a lift. I would modulate volume and intensity based off of feel but if you're not far along enough in your training to be able to do that effectively then I would do something like this:

    Week 1: Work up to 8x8
    Week 2: Work up to 6x6
    Week 3: Work up to 4x4
    Week 4: Work up to 3x3
    Week 5: Work up to 5 sets @ 50-60% 1rm

    Or, you could do an undulating periodization schedule like:

    Week 1:
    Mon, Wed, Fri: Work up to 8x8
    Sun, Tue, Thu, Sat: Work up to 3x3
    Week 2:
    Mon, Wed, Fri: Work up to 6x6
    Sun, Tue, Thu, Sat: Work up to 4x4
    Week 3:
    Mon, Wed, Fri: Work up to 4x4
    Sun, Tue, Thu, Sat: Work up to 6x6
    Week 4:
    Mon, Wed, Fri: Work up to 3x3
    Sun, Tue, Thu, Sat: Work up to 8x8
    Week 5:
    Work up to 5x5 @ 50-60% 1RM

    Either way you could make gains and these aren't the only two ways it could be done. They're just some ideas I had off the top of my head.

    For me to make some good gains. My frequency needs to be more than once per week.

    ??? That program had you lifting 7 days a week. I fail to see how it lacks frequency.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Dan Jon coaches field, highland games and Olympic lifting. He has a very simplistic view to training but I find that simplicity is something that most people's programs are lacking. I forgot to mention he would normally want at least 1 of those days to be some sort of weighted carry instead of a lift. I would modulate volume and intensity based off of feel but if you're not far along enough in your training to be able to do that effectively then I would do something like this:

    Week 1: Work up to 8x8
    Week 2: Work up to 6x6
    Week 3: Work up to 4x4
    Week 4: Work up to 3x3
    Week 5: Work up to 5 sets @ 50-60% 1rm

    Or, you could do an undulating periodization schedule like:

    Week 1:
    Mon, Wed, Fri: Work up to 8x8
    Sun, Tue, Thu, Sat: Work up to 3x3
    Week 2:
    Mon, Wed, Fri: Work up to 6x6
    Sun, Tue, Thu, Sat: Work up to 4x4
    Week 3:
    Mon, Wed, Fri: Work up to 4x4
    Sun, Tue, Thu, Sat: Work up to 6x6
    Week 4:
    Mon, Wed, Fri: Work up to 3x3
    Sun, Tue, Thu, Sat: Work up to 8x8
    Week 5:
    Work up to 5x5 @ 50-60% 1RM

    Either way you could make gains and these aren't the only two ways it could be done. They're just some ideas I had off the top of my head.

    For me to make some good gains. My frequency needs to be more than once per week.

    ??? That program had you lifting 7 days a week. I fail to see how it lacks frequency.

    Lack of frequency per muscle group. You said you bench press once per week. There no way I am gaining benching once per week.

    I lift 5 days a week with upper lower body splits. So on a given week I will be lifting the same muscle three times and it switches the next week.
  • dbmata
    dbmata Posts: 12,950 Member
    85% of 1 Rep Max

    1RM is the weight you can move in lift only once before you are unable to continue.

    Say it's 200 for a squat, 85% 1RM is then 170#. You wouldn't be able to do that daily. It's hard, extremely taxing, mentally, physically.

    Oh no, I wouldn't be doing that. :noway: I like doing the reps. Is that method for goals and just seeing what your max is? Or is there more reasoning for that. I'm not in for competition or anything like that. This is all for me personally, just trying to improve everyday.

    It's to increase strength relative to weight.

    Essentially, working with those kinds of weights will make you stronger without maximizing hypertrophy, which is muscle growth. At the higher rep ranges you are maximizing for hypertrophy and muscular endurance. It just depends on what your goals are. Personally, I need to get as strong as I can be without adding extraneous muscle, so I work in the higher weight ranges, then offset that with work focused on muscular endurance.
  • Danny_Boy13
    Danny_Boy13 Posts: 2,094 Member
    Oh no, I wouldn't be doing that. :noway: I like doing the reps. Is that method for goals and just seeing what your max is? Or is there more reasoning for that. I'm not in for competition or anything like that. This is all for me personally, just trying to improve everyday.

    Weight training in the form of Strength Training (lifting heavy weights like 80-85% 1RM) will train the body to get strong which translates well to everyday life. Moving and lifting things around become easier. In women it also serves a purpose of increasing bone density which will help later on in life with Osteoporosis.
  • Lofteren
    Lofteren Posts: 960 Member
    You press 2 days a week. Once over your head and once on a bench. There's no reason you shouldn't be able to progress on a program like that.
  • Lofteren
    Lofteren Posts: 960 Member
    You press 2 days a week. Once over your head and once on a bench. There's no reason you shouldn't be able to progress on a program like that.

    Weren't you complaining in a thread the other day about how your bench press was stuck? maybe the frequency thing isn't working so well for you.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    You press 2 days a week. Once over your head and once on a bench. There's no reason you shouldn't be able to progress on a program like that.

    Well for me I notice that there claims of years of lifting and gains. I remember the day I started to bench at 17 years old. Always told the stun your growth BS I should of never listen to. I have been lifting for close to a decade. I was never really trying to do the progressive overload. So for me yes I got to lift more to make more gains.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    You press 2 days a week. Once over your head and once on a bench. There's no reason you shouldn't be able to progress on a program like that.

    Weren't you complaining in a thread the other day about how your bench press was stuck? maybe the frequency thing isn't working so well for you.

    Nope was not me buddy.
  • dbmata
    dbmata Posts: 12,950 Member
    Have you tried differently?
  • tigersword
    tigersword Posts: 8,059 Member
    You press 2 days a week. Once over your head and once on a bench. There's no reason you shouldn't be able to progress on a program like that.
    You know those work two completely different muscle groups, right?
  • GenesiaElizabeth
    GenesiaElizabeth Posts: 227 Member
    Thank you for the responses. I love the info!

    As for my goals, I want to be stronger for work (construction with the hubby part time), shed the fat of course and just look damn good. I want a lot of definition and strength, not necessarily size. :smile:
  • dbmata
    dbmata Posts: 12,950 Member
    You press 2 days a week. Once over your head and once on a bench. There's no reason you shouldn't be able to progress on a program like that.
    You know those work two completely different muscle groups, right?

    and there is absolutely ZERO crossover, right?
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Thank you for the responses. I love the info!

    As for my goals, I want to be stronger for work (construction with the hubby part time), shed the fat of course and just look damn good. I want a lot of definition and strength, not necessarily size. :smile:

    You will figure it out. If my gym was open (school gym) everyday I would go too. I find that doing that you will actually waste some workouts. Muscle needs to repair for them to get stronger. Sorry for the hijack though.
  • dbmata
    dbmata Posts: 12,950 Member
    Thank you for the responses. I love the info!

    As for my goals, I want to be stronger for work (construction with the hubby part time), shed the fat of course and just look damn good. I want a lot of definition and strength, not necessarily size. :smile:

    Definition comes from losing fat.
    Strength comes from progressive loading, and working in the upper ranges of your max ability.

    Working in higher rep ranges will help with muscle size increase, and at the higher ranges, muscular endurance.
  • GenesiaElizabeth
    GenesiaElizabeth Posts: 227 Member
    Sorry for the hijack though.

    Haha, no worries! :drinker:
  • GenesiaElizabeth
    GenesiaElizabeth Posts: 227 Member
    Thank you for the responses. I love the info!

    As for my goals, I want to be stronger for work (construction with the hubby part time), shed the fat of course and just look damn good. I want a lot of definition and strength, not necessarily size. :smile:

    Definition comes from losing fat.
    Strength comes from progressive loading, and working in the upper ranges of your max ability.

    Working in higher rep ranges will help with muscle size increase, and at the higher ranges, muscular endurance.

    Hmmm, endurance is actually quite important also because the days I do work, they tend to be long and I'm whooped by the end. I want it all!!! :sad:
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Sorry for the hijack though.

    Haha, no worries! :drinker:

    A lot of passionate exercisers on MFP. Although, I still want to know how someone gains on a one muscle group workout per week? I don't understand it.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    It depends on your goal and format you're following. If you're doing an entry level circuit style workout, like 30 Day Shred, then yes, you could. But a program like this is only ideal for people whose goals revolve around fat loss. You won't see any sort of gains in lean mass (muscle) OR strength.

    If you want to train for functional strength goals, or you're looking to add actual muscle to your frame, then you're going to have to train with such intensity that you couldn't go again the next day even if you wanted to, unless you were doing a split (different muscle groups on different days).
  • Lofteren
    Lofteren Posts: 960 Member
    Sorry for the hijack though.

    Haha, no worries! :drinker:

    A lot of passionate exercisers on MFP. Although, I still want to know how someone gains on a one muscle group workout per week? I don't understand it.

    You dont need to understand how it works. Just know that it does. I train each lift once a week and have a lbm of 250+lbs.
  • dbmata
    dbmata Posts: 12,950 Member
    Thank you for the responses. I love the info!

    As for my goals, I want to be stronger for work (construction with the hubby part time), shed the fat of course and just look damn good. I want a lot of definition and strength, not necessarily size. :smile:

    Definition comes from losing fat.
    Strength comes from progressive loading, and working in the upper ranges of your max ability.

    Working in higher rep ranges will help with muscle size increase, and at the higher ranges, muscular endurance.

    Hmmm, endurance is actually quite important also because the days I do work, they tend to be long and I'm whooped by the end. I want it all!!! :sad:

    then add that work in.

    I do a lot of my primary work in the strength range, then I'll add in extreme long sets for endurance.

    Last bench press session had me at 225 for 5 reps (my previous max bench the week prior with 200 for 3), then strip sets until I was down to 135# and then to close out my bench session, 50 reps. Once I was already tired. Was interesting.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Sorry for the hijack though.

    Haha, no worries! :drinker:

    A lot of passionate exercisers on MFP. Although, I still want to know how someone gains on a one muscle group workout per week? I don't understand it.

    You dont need to understand how it works. Just know that it does. I train each lift once a week and have a lbm of 250+lbs.

    What a good teacher. I am talking about gains not how much LBM you have.
  • Lofteren
    Lofteren Posts: 960 Member
    Sorry for the hijack though.

    Haha, no worries! :drinker:

    A lot of passionate exercisers on MFP. Although, I still want to know how someone gains on a one muscle group workout per week? I don't understand it.

    You dont need to understand how it works. Just know that it does. I train each lift once a week and have a lbm of 250+lbs.

    What a good teacher. I am talking about gains not how much LBM you have.

    Me having a 250lbm doesn't qualify as gains? Do you think I started lifting with that much muscle? Lol. I'm not your teacher btw, just a more experienced lifter taking some time out of my day to give you some advice. If you don't like what I have to say that's fine. You can disregard it. Just know that I won't try to help you in the future.
  • GenesiaElizabeth
    GenesiaElizabeth Posts: 227 Member

    Definition comes from losing fat.
    Strength comes from progressive loading, and working in the upper ranges of your max ability.

    Working in higher rep ranges will help with muscle size increase, and at the higher ranges, muscular endurance.
    Hmmm, endurance is actually quite important also because the days I do work, they tend to be long and I'm whooped by the end. I want it all!!! :sad:
    then add that work in.

    I do a lot of my primary work in the strength range, then I'll add in extreme long sets for endurance.

    Yes, yes. I think I will start doing just that. I tend to be less structured in my lifting workouts. Thanks a ton! :drinker:


    Oh my goodness, I've messed up the text now and the quotes are all weird... Sorry lol
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Sorry for the hijack though.

    Haha, no worries! :drinker:

    A lot of passionate exercisers on MFP. Although, I still want to know how someone gains on a one muscle group workout per week? I don't understand it.

    You dont need to understand how it works. Just know that it does. I train each lift once a week and have a lbm of 250+lbs.

    What a good teacher. I am talking about gains not how much LBM you have.

    Me having a 250lbm doesn't qualify as gains? Do you think I started lifting with that much muscle? Lol. I'm not your teacher btw, just a more experienced lifter taking some time out of my day to give you some advice. If you don't like what I have to say that's fine. You can disregard it. Just know that I won't try to help you in the future.

    Maybe I should of specify gains as in weight lifting goals. Quantity of weight which has nothing to do with LBM. There are some very small people with low LBM who put up more weight than a lot of people.