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Arash RahbarArash Rahbar
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Training Questions

with Arash Rahbar

The more we know and understand about proper training, the faster we will grow, strength and progress! In this section I will debunk myths, answer common questions and shed light on what matters most when it comes to your tr... more

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Frequently Asked Questions

Training Frequency
How often you can train is going to be dependent on a few factors: 1-How intense you train (how heavy and how much volume per workout) 2-How much sleep you get (the more sleep the faster your recovery will be) 3-Nutrition/Diet (how well you eat and if your in a caloric surplus or deficit) 4-How advanced you are (beginner, intermediate or advanced lifter) When training hard I recommend taking a rest day after 2 or 3 days of training. Training more get in the way of your recovery and your gains. As mentioned above, the more you eat and sleep the better your recovery will be and thus the more frequency you can train with. Work and physiological stress is also a big factor in how much you're body will be able to handle. Here are a few weekly splits I have used and over the years and recommend: 4 day split (doesn't follow a standard 7 day week): * 2 days on * 1 off * 2 on * 1 off * Repeat 5 day split: * 2 days on * 1 off * 3 on * 1 off * Repeat 8 day split (doesn't follow a standard 7 day week) * 3 days on * 1 off * 3 on * 1 off * Repeat
Is it possible to lift "too heavy"?
Yes! Unless your goal is simply to lift the heaviest weight possible (powerlifting), it is very much possible to lift too heavy. When bodybuilding, our goal is to place the most amount of tension and resistance on the muscle being trained and not to allow other muscles to take over. When you use a weight that is too heavy for the given muscle to lift on its own, other muscles will activate and come to the rescue. So now rather than the tension being placed on the target muscle it is being spread over several muscles and even tendons! Not only is this not ideally for growing the target muscle but it can also lead to fatigue and injury
What is a Drop Set?
The drop set is a technique in which you perform an exercise until failure, then immediately reduce (drop) the weight and continue for more reps until you reach failure. Examples: 15,12,10 drop 10 This means on the third set complete 10 reps, drop the weigh and complete 10 more reps without resting in between You may also see several drop sets on an exercise like this: 4 sets of 10 drop 5 Meaning each set consists of 10 reps followed by a drop and 5 reps
What is a Cluster Set?
A cluster set is a set that's broken down into several mini sets, with short intra-set rest periods between them. The weight is re-racked or put down during these short rest periods, allowing the muscles to recover before the next mini set. An exercise may have several cluster sets. Example 1: 10-5-5 20 seconds This means you complete 10 reps, rest 20 seconds, complete 5 reps, rest 20 seconds, then complete 5 reps Example 2: 5x4 15 seconds Here you would complete 5 mini sets of 4 reps with 15 seconds in between
What are Pyramid Sets?
In a pyramid set you want to increase the weight and decrease the reps for each set. Example: 12,10,8 Set 1 – 30 lbs x 12 reps Set 2 – 40 lbs x 10 reps Set 3 – 50 lbs x 8 reps Reverse Pyramid: In a reverse pyramid you want to decrease the weight and increase the reps with each set Example: 8,10,12 Set 1 – 50 lbs x 8 reps Set 2 – 40 lbs x 10 reps Set 3 – 30 lbs x 12 reps

Frequently Asked Questions

Training Frequency
How often you can train is going to be dependent on a few factors: 1-How intense you train (how heavy and how much volume per workout) 2-How much sleep you get (the more sleep the faster your recovery will be) 3-Nutrition/Diet (how well you eat and if your in a caloric surplus or deficit) 4-How advanced you are (beginner, intermediate or advanced lifter) When training hard I recommend taking a rest day after 2 or 3 days of training. Training more get in the way of your recovery and your gains. As mentioned above, the more you eat and sleep the better your recovery will be and thus the more frequency you can train with. Work and physiological stress is also a big factor in how much you're body will be able to handle. Here are a few weekly splits I have used and over the years and recommend: 4 day split (doesn't follow a standard 7 day week): * 2 days on * 1 off * 2 on * 1 off * Repeat 5 day split: * 2 days on * 1 off * 3 on * 1 off * Repeat 8 day split (doesn't follow a standard 7 day week) * 3 days on * 1 off * 3 on * 1 off * Repeat
Is it possible to lift "too heavy"?
Yes! Unless your goal is simply to lift the heaviest weight possible (powerlifting), it is very much possible to lift too heavy. When bodybuilding, our goal is to place the most amount of tension and resistance on the muscle being trained and not to allow other muscles to take over. When you use a weight that is too heavy for the given muscle to lift on its own, other muscles will activate and come to the rescue. So now rather than the tension being placed on the target muscle it is being spread over several muscles and even tendons! Not only is this not ideally for growing the target muscle but it can also lead to fatigue and injury
What is a Drop Set?
The drop set is a technique in which you perform an exercise until failure, then immediately reduce (drop) the weight and continue for more reps until you reach failure. Examples: 15,12,10 drop 10 This means on the third set complete 10 reps, drop the weigh and complete 10 more reps without resting in between You may also see several drop sets on an exercise like this: 4 sets of 10 drop 5 Meaning each set consists of 10 reps followed by a drop and 5 reps
What is a Cluster Set?
A cluster set is a set that's broken down into several mini sets, with short intra-set rest periods between them. The weight is re-racked or put down during these short rest periods, allowing the muscles to recover before the next mini set. An exercise may have several cluster sets. Example 1: 10-5-5 20 seconds This means you complete 10 reps, rest 20 seconds, complete 5 reps, rest 20 seconds, then complete 5 reps Example 2: 5x4 15 seconds Here you would complete 5 mini sets of 4 reps with 15 seconds in between
What are Pyramid Sets?
In a pyramid set you want to increase the weight and decrease the reps for each set. Example: 12,10,8 Set 1 – 30 lbs x 12 reps Set 2 – 40 lbs x 10 reps Set 3 – 50 lbs x 8 reps Reverse Pyramid: In a reverse pyramid you want to decrease the weight and increase the reps with each set Example: 8,10,12 Set 1 – 50 lbs x 8 reps Set 2 – 40 lbs x 10 reps Set 3 – 30 lbs x 12 reps
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Comments

F
Farbod 10h ago
Beautiful
F
Farbod 10h ago
Nice
F
Farbod 11h ago
Awesome
F
Farbod 11h ago
Perfect
M
Mehran 6mo ago
Really useful 👌👍
M
Mehran 6mo ago
Great 👍