Bodypart once a week vs. 3x a week. [Forum Archive]

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Bodypart once a week vs. 3x a week.

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Posted by: Leatherface

It seems like the members on this board prefer to train a bodypart (full body workout) 3x a week with less intensity, as opposed to training a bodypart once a week with max intensity.

Is this a correct assumption on my part? What are the pros and cons of both methods?

Posted by: Gazhole

I think its more of a case of not liking Bodypart splits a lot, or thinking of training in terms of bodyparts at all. Far too easy to overtrain. Besides, your body doesnt know parts, it just knows movements.

Plus if you're going at max intensity every day of the week, thats like a short straight road to Overtraining-Ville. Periodize your program.

Posted by: Duncans Donuts

I like splits 3 x a week at maximum intensity.

Posted by: Leatherface

Duncans Donuts

You're a big believer in HIT training yes? Are you a fan of Mentzer's work?

Gazhole

Thanks for your input.

Posted by: DiGiTaL

I train each body part 2x a week with max intensity too.

Posted by: TheCurse

1.5x per week is about right for me.

Posted by: Witchblade

Do a search. This question has been answered often before.

Posted by: musclehead24

Quote:

Originally Posted by Witchblade

Do a search. This question has been answered often before.

So why not answer it one more time?

Posted by: kinkery

Quote:

Originally Posted by TheCurse

1.5x per week is about right for me.

how do you get a .5

Posted by: Triple Threat

Quote:

Originally Posted by kinkery

how do you get a .5

3 times over a 2 week period.

Posted by: CowPimp

I prefer 2-3x per week, but splits can also be effective. My main problem with your traditional split is the imbalances in movement patterns used throughout the program that lead to muscular imbalances.

This can largely be avoided by splitting up your movements like so: instead of thinking of the "legs" as one body part, separate your squat/lunge movements (Quads) from your deadlift movements (Glutes/Hams). Instead of thinking of the "back" as one body part, separate the back into back width (Lats) and back thickness (Middle/lower traps). This will help insure a better balance between the muscles around your hips and shoulders.

Posted by: Leatherface

Thanks Cowpimp

I did lots of searching and read up on your stickies. I put this routine together to be done mon/wed/fri, alternating A and B workouts. What do you think?

A

Incline Dumbbell Press
Barbell Rows
Squats
Leg curls
Barbell Curls
Lateral Raises

B

Chins
Flat Dumbbell Press
Lunges
SLDL
Headcrushers
Shrugs

Posted by: Billie7

I do a 5 day split, but it's not your typical split. I do more compound stuff and some strongman type stuff, some isolation but not as much as I used to. It works for me, going only 3 days a week just isn't enough for me....

Posted by: Duncans Donuts

I do not do HIT in any traditonal sense, nor do I do Menter HIT. I do low volume training at a high intensity with a frequent modification of variables with two constants: high tension time, and long eccentric (negative) stretches.

Posted by: mdflows

I hit chest, back, legs 3 days a week and I alternate that with shoulders, tris, and bis 3 days a week. I do abs and calfs 6 days a week. As the week progresses I lift harder and heavier.

Posted by: CowPimp

Quote:

Originally Posted by Leatherface

Thanks Cowpimp

I did lots of searching and read up on your stickies. I put this routine together to be done mon/wed/fri, alternating A and B workouts. What do you think?

A

Incline Dumbbell Press
Barbell Rows
Squats
Leg curls
Barbell Curls
Lateral Raises

B

Chins
Flat Dumbbell Press
Lunges
SLDL
Headcrushers
Shrugs

Actually seems quite reasonable. I usually like to a little extra scapular stabilizer and/or core work, but not bad at all!

How about intensity and volume?

Posted by: Leatherface

Thanks.

As far as intensity and volume goes, I would do 2 heavy sets of each exercise, staying in the 6-8 rep range. I would stop each rep about 1 or 2 shy of failure. I would strive on increasing poundage every 2 weeks.

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