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Once or Twice a Week?


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Posted by: rock4832

What is your opinion for frequency of training a bodypart. Once or twice a week? Currently I'm training twice a week.
Mon- shoulders/triceps
Tue- Leg/biceps
Wed- chest/back
Thur- repeat

I was thinking of only training one bodypart a day (bi's and tri's together) What do you guys think works better?


Posted by: Mudge

Once you start training heavy and in higher volume, once a week IMO. When I did lighter/easier workouts I did them more frequently.

Back
Chest Calves
Delts Traps Neck
Triceps Biceps
Quads Lower back Hams
Off
Off

I throw in abs somewhere twice a week.


Posted by: rock4832

How many set per workout, rep range and time between sets do you recommend on a once a week? What do you do for abs?


Posted by: rburton

I have better results from training each bodypart every 5-8 days apart.


Posted by: dg806

definately once a week!


Posted by: Mudge

Quote:
Originally posted by rock4832
How many set per workout, rep range and time between sets do you recommend on a once a week? What do you do for abs?
I used to do weighted situps now I am doing weighted crunches, which actually do seem harder. I do them on a "decline" bench (incline for the abs really). 1-2 sets of that, then a set of leg lifts.

A normal workout for me will be anywhere from 12 to 16 sets. I forgot to mention forearms which I do at home on a day off, of course not really making it off, 3-5 sets of curls and 3 sets of extentions.


Posted by: oaktownboy

Quote:
Originally posted by rburton
I have better results from training each bodypart every 5-8 days apart.
That might be too much rest.Once every 5 days is more than enough rest for individual bp.



Posted by: rock4832

I've decided to go about 1 a week with about 18- 20 sets (including warm-up sets). I'm tryin to keep rep range between 10-15 reps with 1min or less between sets.


Posted by: buff_tat2d_chick

If you lift heavy...about once a week. I work each body part once every 5-7 days.


Posted by: Yanks20

18-20 sets per body part? that would be freaking crazy!


Posted by: Prince

Quote:
Originally posted by oaktownboy
That might be too much rest. Once every 5 days is more than enough rest for individual bp.
depends on the bodypart and the individual.


Posted by: Mudge

Quote:
Originally posted by Yanks20
18-20 sets per body part? that would be freaking crazy!
For most probably, I know for me my numbers are the entire workout, not per bodypart.

As for 8 days rest being too much, maybe - it depends on the person as well as thier lifting style, there are powerlifters that go longer than that.


Posted by: oaktownboy

Quote:
Originally posted by Prince
depends on the bodypart and the individual.
true, just offering my individual experience.



Posted by: TattooedCarrot

Well he seems to be new back at the game (same as me), and I'm discovering a week each is good when blasting them because I'm still not used to it all yet and I'm finding myself needing more recovery time than I had planned compared to my lifting in previous years.


Posted by: rock4832

Quote:
Originally posted by Yanks20
18-20 sets per body part? that would be freaking crazy!
Like today for shoulders:
Db Press- 4 sets
Side raise- 3 sets
Rear Delt Machine- 3 sets
Upright row- 3 sets
Static Side Raise- 2 sets
One arm Rear delt cable- 3 sets

Is that too much? I do 10-15 reps with less than a minute of rest. Takes 40 minutes.


Posted by: rock4832

Any opinions?


Posted by: oaktownboy

my guess is that it is way too many exercises for the shoulders.Also, u set aside a whole day just for shoulders? that's unusual...


Posted by: rock4832

I thought that's the point of training one bodypart a week. What is your shoulder routine?


Posted by: Yanks20

after proper warmups i do the following:

3 sets db presses - reverse pryamid
2-3 sets upright rows
3 sets side laterials
2-3 sets rear laterials

i save shrugs for back day!
so i normally do 10-12 for shoulders, staying in the 6-8 rep range


Posted by: AgainstAllOdds

Work each muscle every 4-5 days.


Posted by: Yanks20

Quote:
Work each muscle every 4-5 days.
maybe a newbie could get away with that for the first few months, but it would simply lead to overtraining in the long run


Posted by: AgainstAllOdds

Why?


Posted by: Yanks20

where is the rest period that the body requires to grow? if your cycle is finished in say 4-5 days you are not giving the body the proper rest that it needs to recover and grow and will lead to overtaining.

i wouldn't work out more that 4-5 days total in one week. my workout consists of 3 days on 1 day rest 2 days on and 1 days rest during the summer months while i'm mostly maintaining but during a bulk cycle i work out 2 days on 1 day rest 2 days on and 2 days rest.


Posted by: AgainstAllOdds

What's your height, weight, and bodyfat? How long have you been training?


Posted by: Yanks20

been training for the last 8.5 years.

30 years old
5'11"
215 lbs
12% BF

just thought i would make you happy, not as if this helps at all with the topic at hand.


Posted by: AgainstAllOdds

I was just asking, it is the internet. You get a lot of teenage skinny fats giving advice, you gotta realize the source of information. Would you take advice from a teenage skinny fat in a gym? Hell no.

For me, I think 4-5 days is best but I might decide to switch to a once a weeker pretty soon.

18-20 sets per bodypart isn't that much. TUT is more important anyway. Someone could probably do 50 sets in the time I do 20. I'd say anywhere from 9-22 sets is good, just remember to change it up. High volume for a while, then low. Rest pausing I love for shoulders, 10 reps minimum.


Posted by: rburton

Quote:
Originally posted by oaktownboy
Perhaps, but it has worked well.


Posted by: OceanDude

some of us don' thave an option - age becomes a factor. Once per week knocks me on my donky as it is...


Posted by: gr81

Quote:
Originally posted by oaktownboy
my guess is that it is way too many exercises for the shoulders.Also, u set aside a whole day just for shoulders? that's unusual...

What si wrong with reserving a day for the shoulders?? are they not just as important as any other bpdy part, I have had a shoulder day since I began training, I don't like training chest and then trying to hit the shoulders at the end of a major WO like that. Not unusual at all, personal preference. I suggest you give it a shot once in a while.


Posted by: rock4832

Thanks Gr81. How many sets do you do on a shoulder day?


Posted by: rburton

Some of you are working more sets for a single body part than I work during an entire week for all bodyparts. If I worked at those volume levels, I would have to be hospitalized.


Posted by: rburton

Quote:
Originally posted by Mudge
For most probably, I know for me my numbers are the entire workout, not per bodypart.

As for 8 days rest being too much, maybe - it depends on the person as well as thier lifting style, there are powerlifters that go longer than that.
When I go through a powerlifting cycle, I will go longer than 8 days between bodyparts.



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