Thread: muscle recovery

You're over-thinking this man, just pick one and see what gains you get.

Personally, squatting twice a week works best for me while benching twice a week is just counter-productive.

I'm probably going to tweek the 5x5 program to bench only once a week because it's just not working out.

muscle growth is backed by science, and both work just interested to see if anyone knows why thats all

Originally Posted by dteller1

muscle growth is backed by science, and both work just interested to see if anyone knows why thats all

Clearly, not for everybody.

care to expand on that? they both work to some degree for everyone, from what i understand once a week mentality only came about when steroids were introduced, they can keep your body growing for the whole week and you can do a massive amount of volume on that one day you hit that bodypart, for natural builders it appears two times or even 3 if you are a beginner is optimum. Granted when you are very advanced assisted or not i can see why you may need a week to recover because of the weight used.

Yah, that's pretty much it. I used to squat and bench 3 times a week and would add weight to the bar every time.

Now even benching twice a week just isn't working i'm getting no where. I don't train muscle groups because it's a waste of time if your not on gear. I do either upper/lower splits or 3 day full body.

My point was that there are plenty of people that can make gains benching twice a week that are past that stage where you get linear progress, but it's not optimal for me. I do much better benching once a week.

in general do you recommend roughly each muscle group/movement be trained twice a week?

Yah, generally 2-3 is better depending on the level your at. I wouldn't deadlift twice a week. Those require the most recovery IMO.
I also don't like mil pressing twice a week, that's just me though.

There so many factors involved though, because strength programs differ so much, so that's why I said in my first post don't overthink it. Just trial and error and log every workout.

Just hit most once a week.

Do twice a week on ones think you need to do more with. It's not uncommon to workout that way.

I hit every muscle group every 5-6 days. You don't have to be so rigid and work the same things the same days each week.

diesel and hoglander are you both natural builders or assisted?

I'm older and on replacement due to pituitary injury (head injury). I don't think of myself as a bodybuilder or crazy. I just do what I want and bodybuilding just happens. I was just saying what's common. It would be poor advice to say what I do.

Originally Posted by dteller1

muscle growth is backed by science, and both work just interested to see if anyone knows why thats all

Bigger muscles take longer to heal(legs/chest). And smaller muscle don't(forearms/shoulders). When we lift weight we are in reality tearing the muscle fibers.