- Do you agree on training most of BP 1x a week with higher volume?[/quote]
It really will come down to your diet, recovery abilities, and what else you’re doing outside of the gym that will also require nutrients to sustain.
When I started training (gym 7 days a week), I was also running a lot (former track guy here), and playing on two intramural hockey teams. Amazingly by going to the gym and eating like I always had (at 150 lbs), I had trouble putting on weight (muscle).
When I trained less frequently, I made progress. When I cut back on the running, I made more progress. When I started eating and sleeping more, I made even more progress. See where I’m going with this? It’s a little more complicated than just how often you’re in the gym.
With that said, years later when I believe my nutrition and recovery were totally on point, I started training more frequently (4 day cycle repeated over and over without any actual planned days off), and made great progress with what some people would consider high frequency.
No I don’t. While I do believe there can be some good rationales for changes exercises from time to time, I think doing it every single workout is just silly. Heck, you can find plenty of guys (competitors, even former 6x Mr. Olympia Dorian Yates) who never changed their exercises in all the years they’ve been training.
Often, changing exercises, even if they’re producing results, can simply be a way to alleviate boredom. Your muscle don’t really know what exercise or machine they’re doing, they just know if they’re being recruited to contract, and to what degree they have to.
The same way guys who are assisted do. Strength gains, mirror, photos, how well you’re clothing fits you. You make it sound like all natty trainers don’t see any type of improvements. Sure the very top caliber IFBB Pros are going to be larger overall, but lemme tell ya, there are some very, very sizable individuals who have never touched a PED.
IMO Bulking is a pretty silly term that came about when the knowledge about nutrition and training wasn’t as far researched and available as it is now. Anyone, and this goes for assisted as well as natties, is going to have a limit on how much muscle their body can potentially build in a given time. Yes, PEDs change the game a bit, but there has to be a cap at some point.
Now, as I’m often found of quoting Mr. Yates who is admittedly a former PED user; he routinely states that even in an ideal situation, the human body can only build at most 2 lbs of new muscle a month. 2 lbs of MUSCLE! So anything gained beyond that can be a combination of fat, water, glycogen…
Most natty competitors I know learned from experience what it’s like to “bulk” up 20-30 lbs in their off seasons, only to cut up a year or two later and have only gained 2-3 solid lbs of new muscle. Now while some people will argue that carrying the extra fat around can help you with your training, I personally maintain that strength and muscle size are not as closely related beyond the beginner level.
This is easily supported by the number of amazing natural BBers who while sporting very impressive musculatures, are relatively weak compared to some PLs who might weigh in a similar range.