Thread: Do ya'll do each group once ot twice/wk?

We all did that at one time or another. We all experimented with what we've read or seen or told. Nothing wrong with that. If it works for you, go for it. I, for one, cannot combine any body parts with legs (except calves). Once I'm done with my leg workout, I am all spent and ready to go home.

The only body part I do twice a week is calves. My strength and energy responds so much better when Im well rested.

Originally Posted by Work IN Progress

The only body part I do twice a week is calves. My strength and energy responds so much better when Im well rested.

x2

I do everything twice a week but I bet I still do less sets per week for each part than most people.

twice a week but at modest rep range

Originally Posted by ihateschoolmt

I do everything twice a week but I bet I still do less sets per week for each part than most people.

For instance?

Originally Posted by Work IN Progress

For instance?

I do an upper lower split twice a week if that's what you're asking. I do HIT and usually about 6 sets per muscle group. But lately I've added a few isolation movements to try it out. I haven't always trained every twice a week but it's been working good for me right now.

I hit everything twice a week.

But only do calfs maybe once a week because I run 2-5mi a day.

I mix it up...I have used frequency hitting everything twice a week. What I would do is the beginning of the week lower the volume and use rep ranges in the 4-6 area. THen later in the week would be my higher rep days in the 8-15 range. So beginning of the week was power focused while the second half was hypertrophy based.

The only muscle I do twice a week is chest..only because I was trying so hard to get rid of my saggy man boobs..they've been gone for 6months but I still hit it twice a week..also sometimes ill do bis twice a week..I mean everybody like a nice set of guns right?....

I do a full body workout 2 times a week with a 3rd day of sprints and agility drills. some weeks I might get a 3rd day of full body weight training but that has been rare lately.

I train all bodyparts once per week, with the exception of abs and calves. I do calves 2-3 times per week. I really don't train abs much as I am training right now to bulk up and if you want abs, it is 90% diet, 10% training.

I find that once per week for me give me optimal recovery time so that I can get the most out of my time in the gym.

I'll do arms twice a week and everything else once per week.

Originally Posted by ihateschoolmt

I do everything twice a week but I bet I still do less sets per week for each part than most people.

Hasn't really paid off as far as I can tell.

Unless you are on gear, it is not smart to train body parts more than once per week with the exception of calves. If you are on gear, your body would be recovering faster and you could probably make it work.

It really should depend on the intensity if your workouts. If you go to failure and beyond a lot in your sets, once a week is plenty. If your workouts are less intense, you should be fine doing each group more frequently. I do each group about once a week or so, but I mainly go by feel rather than a set schedule.

Originally Posted by 999

Hasn't really paid off as far as I can tell.

what hasn't paid off? The way I train? I gained 31 pounds of lean body mass without any gear in less than 9 weeks. Your training do that? No? Oh ok I guess it did pay off then.

Originally Posted by pwloiacano

Unless you are on gear, it is not smart to train body parts more than once per week with the exception of calves. If you are on gear, your body would be recovering faster and you could probably make it work.

this just isnt true, in fact look back at what strong men used to do in the 60's etc before steroids were available a lot of them did either upper/lower splits or even 3 times per week. the human body is in an anabolic state for a maximum of 48hours after lifting weights, this is proven by science and studies. after this protein synthesis returns to base levels, so why you'd want to wait another 5 days before training again i dont know. nearly every thing ive read points towards twice a week being optimal for most trainers EXCEPT those who are very advanced who lift very very heavy weights, this is to give there CNS longer to recover, the CNS recovers at a much slower rate than muscle tissue. the reason everyone seems to want to do a hit a body part once per week into oblivion mentality is all because of steroids. steroids will keep you in an anabolic state for the whole week, you can do much higher volume on streroids as well. but for a natural average trainer 2 times is definitely most effective. and if your an absolute beginner 3 full body routines.

Originally Posted by ihateschoolmt

what hasn't paid off? The way I train? I gained 31 pounds of lean body mass without any gear in less than 9 weeks. Your training do that? No? Oh ok I guess it did pay off then.

31 lbs of lean body mass in 9 weeks? according to my calculations, thats about 3.4 lbs a week. according to my common sense, thats a load of bullshit.

Originally Posted by Gissurjon

31 lbs of lean body mass in 9 weeks? according to my calculations, thats about 3.4 lbs a week. according to my common sense, thats a load of bullshit.

I got pics and a journal. I'm sure some of it's just water but whatever, I went from 148 to 179 from January 26 to yesterday. I used to work out and I stopped for years so I did have some muscle memory. And that was starting back completely untrained, either way, still did exactly what I said I did.

5 day split repeat until rest day needed...usually after a legs day.

each body part twice a week..

mon & thurs====-chest-bi's-back
tues &fri======shoulders-tris-legs


rest wed. sat.sun....
sometimes i'll do cardio on those rest days..

Originally Posted by ihateschoolmt

I do an upper lower split twice a week if that's what you're asking. I do HIT and usually about 6 sets per muscle group. But lately I've added a few isolation movements to try it out. I haven't always trained every twice a week but it's been working good for me right now.

could you post what exercises you do? so i could get some ideas, i just started an upper lower split.

Originally Posted by Bonesaw

could you post what exercises you do? so i could get some ideas, i just started an upper lower split.

I do HIT training and do about 2 sets per exercise. So adjust your volume accordingly to what intensity you use, but here's a sample of what I might do in a week.

Monday
bench
weighted pull ups
DB incline bench
bent over rows
DB curls superset
cable push downs superset

Tuesday
ATF squats
sometimes low rep front squats after depends on how tired I am
leg press
calve extensions

Wednesday
rest

thursday
Weighted pull ups
weighted dips
T bar rows
DB bench
EZ curls 3/3/3 count
CG smith machine bench (built told me to try these for triceps)

Friday
rest

saturday
deadlifts
low rep front squats sometimes again
cleans
farmers walks
weighted decline sit ups

I wasn't doing any direct arm work a few weeks ago but I added some movements built told me to try and my arms are responding well. And 3/3/3 means 3 seconds up, 3 second hold, and 3 seconds down.

Look in my journal if you want to see more variations of similar work outs.

I'm only doing a 3 day split right now and I only went to it because I'm tired as hell lol
Been doing so much cardio and trying to cut down some I don't have a lot of energy apparently. Oh well itll all be worth it when I finally get into better shape.

I take that back I will hit muscle twice a week sometimes if they feel properly healed and I feel like hitting them again.

More power to you guys!

The time course for elevated muscle protein synthe... [Can J Appl Physiol. 1995] - PubMed result

A Workout Routine - Best Workouts, Routines, Programs & Plans

Workout Frequency - How often should you train each muscle group per week?

http://www.ampedtraining.com/2011/ph...re-muscle-gain

a few things to read, the middle site is very useful and thorough at explaining many aspects of lifting, for those wanting a new routine have a read of that.

Originally Posted by stan69

each body part twice a week..

mon & thurs====-chest-bi's-back
tues &fri======shoulders-tris-legs


rest wed. sat.sun....
sometimes i'll do cardio on those rest days..

are you natural or on juice?