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Split session vs long session efficacy

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  • Split session vs long session efficacy

    Hi Bib,

    I am following the guideline and moved up to 17.5 lbs. I am getting sore faster with higher weights and need to do at least 30hrs before I go up.
    Due to time issues + soreness, I was finding difficult to do 20x4 or 20x5 per day.

    Would splitting it to 20x2 twice a day would as efficient as doing 20x4 once?

  • #2
    devilrider,

    >I am following the guideline and moved up to 17.5 lbs. I am getting sore faster with higher weights and need to do at least 30hrs before I go up.
    Due to time issues + soreness, I was finding difficult to do 20x4 or 20x5 per day.<

    Do you mean as a max weight? You are reducing weight during your sessions/sets, in order to remain comfortable, right?

    It is not a weight lifting competition. You use the amount of weight that gets you into fatigue early in your sessions. Then you ride the fatigue, reducing weight as needed to remain comfortable.

    >Would splitting it to 20x2 twice a day would as efficient as doing 20x4 once?<

    It may be fine. Whatever your schedule dictates, and allows you to hang at least ten hours per week. But is should not be a consideration as far as efficacy.

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    • #3
      Hi Bib,

      I do not reduce weights in my session, so far I was hanging 20x3 with same weight. It does gets me a lot sore. I just wait for longer time(20+ min) until I do next set. Usually I take 10 mins break. as weights are increasing break time is also increasing.

      I thought you hang with same weight. If I follow your advice, I can manage 20x2 with 17.5lbs then 20x2 with 15,16.25 lbs. Do you recommend this ? should I avoid taking long breaks ?

      Thanks,
      J.S

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      • #4
        devilrider,

        >I do not reduce weights in my session<

        That is not good.

        >so far I was hanging 20x3 with same weight. It does gets me a lot sore. I just wait for longer time(20+ min) until I do next set. Usually I take 10 mins break. as weights are increasing break time is also increasing.<

        Just reduce weight as needed to remain comfortable.

        >I thought you hang with same weight.<

        Why? Did you get the NOS email?

        >If I follow your advice, I can manage 20x2 with 17.5lbs then 20x2 with 15,16.25 lbs. Do you recommend this ?<

        Yes.

        >should I avoid taking long breaks ?<

        Between sets? There should be no reason to do so.

        If you mean split sessions, with hours between sessions, because of your daily schedule, that is fine.

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        • #5
          Hi Bib, Thanks for the reply.

          When we reduce weights between session is there anything too less or whatever keeps me comfortable?

          like while hanging at 17.5 first time , I was too sore so I continued other sets with 12.5 .
          Should I try to remain within certain range to starting set ?

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          • #6
            devilrider,

            >When we reduce weights between session is there anything too less or whatever keeps me comfortable?<

            Only reduce by the amount that allows you to continue hanging, and remain relatively comfortable.

            >like while hanging at 17.5 first time , I was too sore so I continued other sets with 12.5 .
            Should I try to remain within certain range to starting set ?<

            In my experience, a five lb drop is way too much. I would generally go for a lb or 2.5 lb reduction, depending on how it felt.

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