The good news is you can if not going heavy. Heavy taxes the central nervous system more and fast twitch fibres take 48 to 72 hours to recover. Slow twitch fibres which are mostly used to do volume with lighter weights recover in 24 hours.

Ideal weight range is 40 to 60% of 1rm and 4 reps short of failure. Training too close to failure also taxes the CNS.

Today is day 4. I might even try 7 days in a row and lower weights to 40 to 50% of 1rm.

I suspect the muscle that you frequently exercise by hand is between your legs.

49 minutes ago, Rockyroad said:

The good news is you can if not going heavy. Heavy taxes the central nervous system more and fast twitch fibres take 48 to 72 hours to recover. Slow twitch fibres which are mostly used to do volume with lighter weights recover in 24 hours.

Ideal weight range is 40 to 60% of 1rm and 4 reps short of failure. Training too close to failure also taxes the CNS.

Exercise like a sprinter do, still 5 times a week? Why ? 3 times a week full body , and cardio two ?

14 hours ago, Hummin said:

Exercise like a sprinter do, still 5 times a week? Why ? 3 times a week full body , and cardio two ?

Cardio is boring though. Completed day 4. Feel good. I think a chest/back split is best now.

1 chest, shoulders

2 back

3 chest, shoulders

4 back

5 chest, shoulders

6 back

7 rest

Serge did high volume

25 minutes ago, Rockyroad said:

Serge did high volume

Only problem is, you don't have his genetics. On a good day, you look just like John Madden after a burger eating contest.

Music boosts your rep totals

https://thebarbell.com/research-music-boosts-strength-for-reps/

Call me a jealous and a 10 stone weakling........but (extreme) body builders seem to suffer from a mental disorder.......it is not normal.......it's on a par with Mar-a-lago face.

Fit, trim.........fair enough, but beyond that....????

P.S.

Just did a quick bit of 'research'......muscular dysmorphia.

Edited August 6Aug 6 by MIke B Bad

26 minutes ago, MIke B Bad said:

Call me a jealous and a 10 stone weakling........but (extreme) body builders seem to suffer from a mental disorder.......it is not normal.......it's on a par with Mar-a-lago face.

Fit, trim.........fair enough, but beyond that....????

P.S.

Just did a quick bit of 'research'......muscular dysmorphia.

They do it for a living.

1 minute ago, Rockyroad said:

They do it for a living.

Wow....so all these beefcakes pumping iron in gyms all over the world actually make a living from it........or do you mean a few do?

4 hours ago, Rockyroad said:

Cardio is boring though. Completed day 4. Feel good. I think a chest/back split is best now.

1 chest, shoulders

2 back

3 chest, shoulders

4 back

5 chest, shoulders

6 back

7 rest

So sorry to be informed that you lost your legs. Was it an accident?

3 minutes ago, CallumWK said:

So sorry to be informed that you lost your legs. Was it an accident?

Maybe 7 rest.......means everything else...i.e. legs?

33 minutes ago, MIke B Bad said:

Call me a jealous and a 10 stone weakling........but (extreme) body builders seem to suffer from a mental disorder.......it is not normal.......it's on a par with Mar-a-lago face.

Fit, trim.........fair enough, but beyond that....????

P.S.

Just did a quick bit of 'research'......muscular dysmorphia.

It's just like any other sport where you go extreme to win. Many use steroids in football and other sports, although the testing is strict. True that you can't compete on that level without them. As far as the OP, it's never a good idea to train the same muscles every day, especially if you're looking to keep or make muscle gains. Overtraining breaks the fibers down too much, and they can't recover. Split routines that train all muscle groups twice a week is enough for the average person. 6 days a week, one total rest. Short workouts, compound sets. Even once a week, Monday, Wednesday, Friday, Chest and Back, Legs, Shoulders and Arms, is enough with a 2 hour workout of more intensity. Of course the older you get, less weights used.

5 minutes ago, fredwiggy said:

It's just like any other sport where you go extreme to win. Many use steroids in football and other sports, although the testing is strict. True that you can't compete on that level without them. As far as the OP, it's never a good idea to train the same muscles every day, especially if you're looking to keep or make muscle gains. Overtraining breaks the fibers down too much, and they can't recover. Split routines that train all muscle groups twice a week is enough for the average person. 6 days a week, one total rest. Short workouts, compound sets. Even once a week, Monday, Wednesday, Friday, Chest and Back, Legs, Shoulders and Arms, is enough with a 2 hour workout of more intensity. Of course the older you get, less weights used.

Agree.....you don't build muscles during exercise.....you break them down......it during the two/three day rest period that muscles builds itself back stronger.

2 minutes ago, MIke B Bad said:

Agree.....you don't build muscles during exercise.....you break them down......it during the two/three day rest period that muscles builds itself back stronger.

You get built and strong from doing the same physical work over and over, like the old lumberjacks, or today’s sprinters and those doing calisthenics. And who can deny that sprinters and calisthenics athletes often have the nicest bodies?

What he says is true. You do not need max lifts to build a great body, close to what your genetics allow. You can do it in a healthier way, with less stress and wear on the body.

But you can also be smart about it and get the same shape with less time and effort if you add cardio as well. The most important thing is that you enjoy the process and the lifestyle of being active. For us past 50, it is more about sustainable exercise, and for those of us who have exercised for a lifetime, maintaining what we have for as long as possible.

You have to know your own body. There is no hard and fast rule, despite cited "research". The two extremes are couch potatoes and David Goggins.

I do 6 days a week in the gym, averaging two hours a day. I work hard, rather than watch TikTok or take selfies as so many people do nowadays. Eat a good diet, make sure you get lots of protein and carbs for fuel, and make sleep a priority.

Chest and legs are 3 times a week. Same with farmer's or suitcase carry and Nordic curls. Shoulders, lats, one arm rows, dead hangs, and some other arm exercises are every day. Planks, too. I have no interest in bulk, but strength, speed, mobility, and I don't mind definition.

A typical bench set begins with light weight of maybe 50kg to loosen up, and then keep adding weight for each set. Last set is twice my body weight, which I can get 3 reps max. Though it seems like over training, I do not get sore and my strength keeps increasing over time. The body can take a lot of work, though I suspect genetics plays a role. I'm the product of two university athletes, so I owe that to dumb luck.

I never liked jogging, so instead I do sprints. I do a bit of time on a treadmill, too, or stationary bike. I work on getting my max heart rate to about 185 bpm. Ideally I get 30-40 bpm drop when rest starts.

If one is sore, or getting occasional ligament or tendon pain, that's a signal one is overtraining. Also, if one's max weight either doesn't keep rising, or begins to fall, that, too, suggests overtraining.

Does it all work? Is is worth it? I think it is. My weight stays constant, I feel good, almost never get so much as a sniffle, and when I do blood work, it all looks good. T runs 650-700 naturally. Never needed any blue pill. DEXA scans vary between 8 and 12% body fat. I'd rather drop off a cliff in terms of healthspan, than endure the long slow decline most people experience. We all get one life and one body....treat the body well and life is glorious.

39 minutes ago, MIke B Bad said:

Agree.....you don't build muscles during exercise.....you break them down......it during the two/three day rest period that muscles builds itself back stronger.

We walk everyday for 70 years. No rest days. Heavy weight training requires 72 to 96 hours rest. Moderate weights 24 to 48 hours. Lightweights 6 to 24 hours.

Serge Numbret did 2000 situps each morning for cardio. 64 sets a week for chest. Dorion Yates did very heavy weights for only 4 hours a week and only 4 sets per body part but trained beyond failure.

20 minutes ago, Wingate said:

You have to know your own body. There is no hard and fast rule, despite cited "research". The two extremes are couch potatoes and David Goggins.

I do 6 days a week in the gym, averaging two hours a day. I work hard, rather than watch TikTok or take selfies as so many people do nowadays. Eat a good diet, make sure you get lots of protein and carbs for fuel, and make sleep a priority.

Chest and legs are 3 times a week. Same with farmer's or suitcase carry and Nordic curls. Shoulders, lats, one arm rows, dead hangs, and some other arm exercises are every day. Planks, too. I have no interest in bulk, but strength, speed, mobility, and I don't mind definition.

A typical bench set begins with light weight of maybe 50kg to loosen up, and then keep adding weight for each set. Last set is twice my body weight, which I can get 3 reps max. Though it seems like over training, I do not get sore and my strength keeps increasing over time. The body can take a lot of work, though I suspect genetics plays a role. I'm the product of two university athletes, so I owe that to dumb luck.

I never liked jogging, so instead I do sprints. I do a bit of time on a treadmill, too, or stationary bike. I work on getting my max heart rate to about 185 bpm. Ideally I get 30-40 bpm drop when rest starts.

If one is sore, or getting occasional ligament or tendon pain, that's a signal one is overtraining. Also, if one's max weight either doesn't keep rising, or begins to fall, that, too, suggests overtraining.

Does it all work? Is is worth it? I think it is. My weight stays constant, I feel good, almost never get so much as a sniffle, and when I do blood work, it all looks good. T runs 650-700 naturally. Never needed any blue pill. DEXA scans vary between 8 and 12% body fat. I'd rather drop off a cliff in terms of healthspan, than endure the long slow decline most people experience. We all get one life and one body....treat the body well and life is glorious.

David Goggins is getting older too, so honestly, I don’t find his approach sustainable in the long term. Eventually, it catches up with everyone.

How old are you? I ask because, from what you’ve described, you push yourself quite a bit too.

23 minutes ago, Rockyroad said:

We walk everyday for 70 years. No rest days. Heavy weight training requires 72 to 96 hours rest. Moderate weights 24 to 48 hours. Lightweights 6 to 24 hours.

Serge Numbret did 2000 situps each morning for cardio. 64 sets a week for chest. Dorion Yates did very heavy weights for only 4 hours a week and only 4 sets per body part but trained beyond failure.

Humans are incredibly efficient at walking, and walking on flat-ish ground doesn’t demand much energy or exercise the muscles.

However, If you push pace, add hills, carry weight, walking quickly shifts into a more demanding exercise.

16 minutes ago, MIke B Bad said:

Humans are incredibly efficient at walking, and walking on flat-ish ground doesn’t demand much energy or exercise the muscles.

However, If you push pace, add hills, carry weight, walking quickly shifts into a more demanding exercise.

Hunting and Gathering also provides many benefits.

4 hours ago, GammaGlobulin said:

Hunting and Gathering also provides many benefits.

The only things the OP manages to hunt and gather are discounted bungalows, excessive body fat, and ladyboys.

65 sets today. Ended up doing chest, back, shoulders and arms. 2.5 hours.

7 hours ago, MIke B Bad said:

Humans are incredibly efficient at walking, and walking on flat-ish ground doesn’t demand much energy or exercise the muscles.

However, If you push pace, add hills, carry weight, walking quickly shifts into a more demanding exercise.

Only because we do it daily. People don't do lat pulldowns daily. If you did 10 lat pulldowns every hour, 10 hours a day for a year you would be incredibly good at it.

10 hours ago, MIke B Bad said:

Call me a jealous and a 10 stone weakling........but (extreme) body builders seem to suffer from a mental disorder.......it is not normal.......it's on a par with Mar-a-lago face.

Fit, trim.........fair enough, but beyond that....????

P.S.

Just did a quick bit of 'research'......muscular dysmorphia.

Pro bodybuilding is only possible with very frequent hormone injections. Without that the huge guys look much smaller.