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once a week or twice?

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Posted by: JR_Confused

How can I acheive the greatest success? 1 body part a week or twice weekly?
Is push/pull/legs the best routine? If it is, how is it done? push monday, pull wedn, and legs friday? or do them sequencial and repeat push on thursday and pull on friday? Thanks.


Posted by: Yanick

there is no best. some people have their preferences, others have tried various ways and have their preferences in terms of optimal results. the best way is to cycle everything, couple of weeks of 3x/week full body, couple of weeks of 1x/week bb'er split bs, couple weeks of 2x/week upper/lower, couple weeks of 1x/week push/pull/legs.

as far as setting up push/pull/legs routine, you can hit it once a week IE every monday push every wed pull every friday legs or you can start it all over again on day 7 after taking a day off after legs. everything will work given that you don't set up the routine like a moron (in terms of exercise selection, volume, intensity, density etc).


Posted by: kenwood

i do push/legs/pull


Posted by: squanto

I'm a big fan of the push/push/push/splash routine.


Posted by: The13ig13adWolf

as Yanik stated, there are plenty of options out there. trial and error.

upper/lower (my personal preference)
push/pull
full body
body part (i'm not a fan)


Posted by: Tier

Quote:
Originally Posted by The13ig13adWolf
as Yanik stated, there are plenty of options out there. trial and error.

upper/lower (my personal preference)
push/pull
full body
body part (i'm not a fan)
What are the lower body exercises you use?


Posted by: CowPimp

My preference is total body or upper-lower splits. As far as a bodybuilding split that involves high volume sessions performed at lower frequency, I think push-pull-legs makes the most sense.

Any of them can work if you balance the frequency with the volume, intensity, and level of effort. Try them all, find your preference, and cycle them periodically.


Posted by: jwg

Personally, I'd say do each body part twice weekly.

I've tried working out each body part once a week and really didn't see any gains in hardly anything.

I've changed things up to twice a week now and have since seen steady gains almost weekly.

You'll just have to do a little experimenting to see what works best for you.


Posted by: Biggzy

I've had the same problem as well. I used to do each body part twice a week and thought it was too much so I switched to once a week. But now that I'm doing everything just once a week I hardly notice any gains, I think I'm gonna try and go back to twice a week.


Posted by: Stu

It depends what level you're at and what you're goals are. For someone starting out full body routine tends to be the best option. For an expierenced bodybuilder body part training is probably the most effective.


Posted by: The13ig13adWolf

Quote:
Originally Posted by Tier
What are the lower body exercises you use?
Squats (full, front, bulgarian, split)
DLs (conventional, romanian, sumo)
Lunges (forward, reverse)
Step-ups
GMs
Lying leg curls

obviously not all in the same training session but this is the list of what's incorporated in my program at any given time.


Posted by: P-funk

Quote:
Originally Posted by The13ig13adWolf
Squats (full, front, bulgarian, split)
DLs (conventional, romanian, sumo)
Lunges (forward, reverse)
Step-ups
GMs
Lying leg curls

obviously not all in the same training session but this is the list of what's incorporated in my program at any given time.

also to add....

squats (zerchers; overhead)
DLs (snatch grip)
lunges (lateral)
step ups (static or alternating)
leg curls (lying, seated, stability ball, one leg, both legs)
glute ham raise
hypers
reverse hypers


Posted by: myCATpowerlifts

I have always done every body part once a week for the past 2 years...
With work and school, and because the weight room is only open mon-fri, not weekends...It's impossible for me to do anymore
I would love to do 3 on 1 off, Push/pull/legs.
but Its not possible, and I make good gains doing 1 bp a week


Posted by: P-funk

Quote:
Originally Posted by myCATpowerlifts
I have always done every body part once a week for the past 2 years...
With work and school, and because the weight room is only open mon-fri, not weekends...It's impossible for me to do anymore
I would love to do 3 on 1 off, Push/pull/legs.
but Its not possible, and I make good gains doing 1 bp a week

why not just push/pull/legs every other day (mon, wed, fri)?


Posted by: myCATpowerlifts

Quote:
Originally Posted by P-funk
why not just push/pull/legs every other day (mon, wed, fri)?
That's what I try to do, but I can't always because I go to school until 1:30.
And I work so, I may go to work at like 3.
So I wouldnt be able to work out on that day.

So some weeks, Ill do push on mon.
and pull on wed, legs on thur


Posted by: P-funk

Quote:
Originally Posted by myCATpowerlifts
That's what I try to do, but I can't always because I go to school until 1:30.
And I work so, I may go to work at like 3.
So I wouldnt be able to work out on that day.

So some weeks, Ill do push on mon.
and pull on wed, legs on thur

ah, I see.


Posted by: CowPimp

Quote:
Originally Posted by Stu
It depends what level you're at and what you're goals are. For someone starting out full body routine tends to be the best option. For an expierenced bodybuilder body part training is probably the most effective.
Why does everyone has this goofy notion that full body routines can only produce results for beginners? Nonsense.


Posted by: P-funk

Quote:
Originally Posted by CowPimp
Why does everyone has this goofy notion that full body routines can only produce results for beginners? Nonsense.

not only that....for experienced bodybuilders total body or upper/lower might be the better idea for the simple fact that all they have done is work on bodypart training for most of their training life! why limit yourself? Also, if all you do is total body or upper/lower some body part training every now and again would help benefit as a way to mix up training and even as a method to load volume over a few weeks and then back off and train less frequent (like total body). acclimation/intensification...fitness-fatigue.


people are way to closed minded.


Posted by: CowPimp

Quote:
Originally Posted by P-funk
not only that....for experienced bodybuilders total body or upper/lower might be the better idea for the simple fact that all they have done is work on bodypart training for most of their training life! why limit yourself? Also, if all you do is total body or upper/lower some body part training every now and again would help benefit as a way to mix up training and even as a method to load volume over a few weeks and then back off and train less frequent (like total body). acclimation/intensification...fitness-fatigue.


people are way to closed minded.
Indeed. I like higher frequency splits so much more, but I know I should go back to a high volume/low frequency routine at some point. If I can avoid it I will though, heh.


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once a week or twice?


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