Thread: once a week

It is enough but for minimal gain. You will need to increase to twice a week if you got time and rest periods, but eating right will help a lot.

Do you have specific goals set?

Read the stickies in the training section.

Originally Posted by Phineas

Read the stickies in the training section.

no where in the stickies does it address this? not from a scientific stand point

Originally Posted by obb4d

It is enough but for minimal gain. You will need to increase to twice a week if you got time and rest periods, but eating right will help a lot.

Do you have specific goals set?

yeah just want to pack on as much muscle as possible, thinking of an upper/lower split with an A B A week 1 B A B week 2 format?

At the end it's pretty much a personnal process,i discover with time that i was beating too much my shoulders and than they were getting a burn from pec training,i don't have to train that much my tree trunk size legs because they get a good workout from doing lots of cardio, and i have to give twice a workload to biceps compared to tris to get the same kind of results!!!Only thing i can tell is than in general, peoples have a tendancy to overtrain! Different metabolisms,different morphologies,different ways of getting results!Stick to a training philosophy you believe in, give it all you got and mix things up a little once in a while to keep your muscles from adapting.

Originally Posted by beginnerbb

is once a week (per muscle group) really enough to stimulate gains? everything ive read suggests that the anabolic response only last 48 hours maximum?

Twice a week worked well for me. Anything more I was overtraining. Anything less I wasn't getting the best results.

what sort of routine did you use? reps sets etc

Please just pick a program and work at it. So many damned threads asking for a new routine.

You're thinking too much about this with all these threads - once a week, twice a week, periodization, no periodization, hst, HIT, fullbody, split program...IT DOESN'T MATTER.

As a beginner you're in the prized position of being able to do absolutely anything and get results from all of it. Pick a program, stick with it for three months, work as hard as you can every single session, and smash as much food down you as you can.