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With a push pull legs split, your muscles get plenty of time to recover between workouts. This allows your muscles to learn the optimal amount of time to recover between sets, so that after weeks of not working out, you can finally put away that couch potato habit and hit the gym. You can train at a reduced intensity, which will increase blood flow to the muscles and help build up tissue. But at the same time, you will be training in a "sponge pool" where your blood supply will be limited to the parts of the body that used to run the show. You could have lots of fun with this type of training, but you must also realize the following: You need to maintain sufficient blood flow to the muscles for you to keep them working optimally. You should still work a moderate intensity for the first few training sessions. In my experience, an 85-100% workload works much better than a 90% intensity. The more muscle you can get under load, the better off you will be on performance and muscular development. I recommend increasing the weight and intensity for the first few weeks of training, just to make sure you have adequate levels of oxygen-carrying capacity. For every set you perform below 80% of the 1RM, decrease the weight slightly. In other words, you can train at 90%, 80%, or 65% of 1RM during any given workout, as long as you are working at a weight that is less than 80% of the original weight or greater than 65% of 1RM. For example, let's say you are 6'1", 220 pounds, with a 1RM of 225lbs for an eight-pound weight. You could use 6.2%, 5%, or 1.7% of the entire weight on the last two sets of a particular exercise, but you would then be using a weight that will be significantly heavier on each subsequent set. This will give you extra time to recover, and will allow you to build up the necessary amount of fatigue-fighting muscle fiber. Also, if you are training at the 95% intensity level, I suggest you increase your weights by 2 to 4 pounds per set, but keep the same or a slightly greater percentage of the 1RM for the rest of the workout. You could use 8.1% if you were training to make one rep at a maximum weight. Since this is an example to build on, I won't go into much more detail about training in the sponge pool. If you are thinking that you need Similar articles:
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