Thread: What work's best? Would really appreciate input

Originally Posted by CaptainNapalm

Hi guys, just looking for some input.

If your main goal is to increase muscle size would it be best to train each major muscle group once a week heavily or do a workout that targets each major muscle group twice a week such as the one I list below that I'm currently using.

A few months ago I got into lifting again after a lengthy break and I train each major muscle group twice a week. I'm in the gym four times a week (saturday/sunday/tuesday/thursday).

Day 1: (Saturday) Legs / Shoulders
Barbell Squats (3 sets / 12-15 reps per set)
Reverse Leg Curl (2 sets / 8-10 reps per set)

Shoulder Press-barbell (2 sets / 8-10 reps per set)
Shoulder Press-dumbbell (1 set / 10-12 reps per set)
Lateral raises-dumbbell (1 set / 8-10 reps per set)
Front raises - barbell (1 set / 8-10 reps per set)

Deadlifts-barbell (2 sets / 6-8 reps per set)

Day 2: (Sunday) Chest / Back / Arms
Flat bench press-dumbbell (2 sets / 8-10 reps per set)
Incline bench press-dumbbell (1 set / 8-10 reps per set)
Decline bench press-dumbbell (1 set / 8-10 reps per set)

Lat pull-downs (2 sets / 8-10 reps per set)
Bent over barbell rows (2 sets / 8-10 reps per set)
Seated pulley rows-close grip (1 set / 8-10 reps per set)
Shruggs-dumbbell (1 set / 12-15 reps per set)

Bicep curl-barbell (2 sets / 8-10 reps per set)
Bicep curl-dumbbell (1 set / 10-12 reps per set)
Tricep extension-skull crushers (1 set / 8-10 reps per set)
Tricep pulley pull down-rope (1 set / 8-10 reps per set)
Dips (1 set / to failure)

Day 3: (Monday) REST DAY

Day 4: (Tuesday) SAME AS DAY 1 LEGS & SHOULDERS

Day 5: (Wednesday) REST DAY

Day 6: (Thursday) SAME AS DAY 2 CHEST & BACK & ARMS

Day 7: (Friday) REST DAY

So basically, I train each muscle group twice a week with at least 2 rest days before training that same muscle group again. I'm in the gym exactly an hour for each workout and try to keep the workout intense with not too much resting between sets (just what's required).

I've had pretty good results with this in the past 3 months, much better than when I worked out each muscle group only once a week but a fellow at the gym suggested that the "train each muscle group hard once a week" is the better way to go as the muscle needs that full week to recover. I beg to differ because no matter how sore I get after a workout I feel that after a good 2-3 days rest the same muscles are ready to go again and if I wait a full week I'm just wating time. Any opinions? Can anyone else maybe suggest how I can improve my routine? My main goal is to pack on muscle. Thanks in advance guys and sorry for making this a lengthy post.

If you want to pack on muscle you have to keep volume down to a degree and focus on intensity. This doesn't mean always lift in low rep ranges; you should be incorporating periodization into your programs. Nevertheless, you'll want to stick to average a rep range of 3 x 6-8. This gives a healthy balance between strength and hypertrophy. One week might be 3 x 10, the next might be 3 x 6, the next 4 x 5, the next 3 x 7, then 5 x 3...mix it up..keep your body guessing, but stay within a certain range.

I bolded the essential lifts -- essential in the sense that with those 6 lifts (one for each plane of motion) you cover every muscle in the body. I don't know if you've been training seriously beyond 3 months but with a program like this I'm guessing you really DON'T need isolation at this point. If you really feel the need to directly train your biceps, or whatever, a couple sets of curls won't hurt, but don't use as many sets on assisting muscles as your are on major muscles. The biceps are a small supporting muscle; until you've been training seriously and consistently for a while and are at a point where you can assess weak points in your physique/performance you can stick to compounds and will see far greater gains.

As for rest, soreness is no indication of quality. I train very hard, but I usually only feel sore consistently from squats (parallel will do that to you..). There's no set amount of time you need to rest. Some programs will have you training as much as 6 days a week, but those programs are generally brief, as any longer would burn you out. Also, note that rest isn't just for the micro-tears in your muscles to heal; it's for your CNS (central nervous system) to recoup. Have you ever been on an off day and your muscles are only maybe a little sore but then your biceps start twitching? That's your nerves saying "give me a fucking break, you freak!".

Also, while variety is good for your muscles, doing one set then switching exercises isn't the most efficient. While your muscles will adapt, they won't adapt THAT fast. You need consistency before they can adapt to the poundage.

Read the stickies. There's plenty of good info in there on how to structure your training.