Once or Twice a Week?

Rocco32 · 08-09-2003, 07:19 PM

What is your opinion for frequency of training a bodypart. Once or twice a week? Currently I'm training twice a week.
Mon- shoulders/triceps
Tue- Leg/biceps
Wed- chest/back
Thur- repeat

I was thinking of only training one bodypart a day (bi's and tri's together) What do you guys think works better?

**Mudge** · 08-09-2003, 07:27 PM

Once you start training heavy and in higher volume, once a week IMO. When I did lighter/easier workouts I did them more frequently.

Back
Chest Calves
Delts Traps Neck
Triceps Biceps
Quads Lower back Hams
Off
Off

I throw in abs somewhere twice a week.

Rocco32 · 08-09-2003, 08:34 PM

How many set per workout, rep range and time between sets do you recommend on a once a week? What do you do for abs?

rburton · 08-11-2003, 07:53 AM

I have better results from training each bodypart every 5-8 days apart.

**dg806** · 08-11-2003, 08:11 AM

definately once a week!

**Mudge** · 08-11-2003, 11:20 AM

Quote:

Originally posted by rock4832
How many set per workout, rep range and time between sets do you recommend on a once a week? What do you do for abs?

I used to do weighted situps now I am doing weighted crunches, which actually do seem harder. I do them on a "decline" bench (incline for the abs really). 1-2 sets of that, then a set of leg lifts.

A normal workout for me will be anywhere from 12 to 16 sets. I forgot to mention forearms which I do at home on a day off, of course not really making it off, 3-5 sets of curls and 3 sets of extentions.

oaktownboy · 08-11-2003, 11:23 AM

Quote:

Originally posted by rburton
I have better results from training each bodypart every 5-8 days apart.
That might be too much rest.Once every 5 days is more than enough rest for individual bp.

Rocco32 · 08-11-2003, 11:26 AM

I've decided to go about 1 a week with about 18- 20 sets (including warm-up sets). I'm tryin to keep rep range between 10-15 reps with 1min or less between sets.

buff_tat2d_chic · 08-11-2003, 12:08 PM

If you lift heavy...about once a week. I work each body part once every 5-7 days.

Yanks20 · 08-11-2003, 12:21 PM

18-20 sets per body part? that would be freaking crazy!

**Prince** · 08-11-2003, 12:23 PM

Quote:

Originally posted by oaktownboy
That might be too much rest. Once every 5 days is more than enough rest for individual bp.

depends on the bodypart and the individual.

**Mudge** · 08-11-2003, 01:55 PM

Quote:

Originally posted by Yanks20
18-20 sets per body part? that would be freaking crazy!

For most probably, I know for me my numbers are the entire workout, not per bodypart.

As for 8 days rest being too much, maybe - it depends on the person as well as thier lifting style, there are powerlifters that go longer than that.

oaktownboy · 08-11-2003, 02:02 PM

Quote:

Originally posted by Prince
depends on the bodypart and the individual.
true, just offering my individual experience.

TattooedCarrot · 08-11-2003, 04:18 PM

Well he seems to be new back at the game (same as me), and I'm discovering a week each is good when blasting them because I'm still not used to it all yet and I'm finding myself needing more recovery time than I had planned compared to my lifting in previous years.

Rocco32 · 08-11-2003, 04:27 PM

Quote:

Originally posted by Yanks20
18-20 sets per body part? that would be freaking crazy!

Like today for shoulders:
Db Press- 4 sets
Side raise- 3 sets
Rear Delt Machine- 3 sets
Upright row- 3 sets
Static Side Raise- 2 sets
One arm Rear delt cable- 3 sets

Is that too much? I do 10-15 reps with less than a minute of rest. Takes 40 minutes.

Rocco32 · 08-12-2003, 09:43 PM

Any opinions?

oaktownboy · 08-12-2003, 09:49 PM

my guess is that it is way too many exercises for the shoulders.Also, u set aside a whole day just for shoulders? that's unusual...

Rocco32 · 08-13-2003, 06:07 AM

I thought that's the point of training one bodypart a week. What is your shoulder routine?

Yanks20 · 08-13-2003, 09:49 AM

after proper warmups i do the following:

3 sets db presses - reverse pryamid
2-3 sets upright rows
3 sets side laterials
2-3 sets rear laterials

i save shrugs for back day!
so i normally do 10-12 for shoulders, staying in the 6-8 rep range

AgainstAllOdds · 08-13-2003, 11:37 AM

Work each muscle every 4-5 days.

Yanks20 · 08-13-2003, 01:05 PM

Quote:

Work each muscle every 4-5 days.

maybe a newbie could get away with that for the first few months, but it would simply lead to overtraining in the long run

AgainstAllOdds · 08-13-2003, 01:25 PM

Yanks20 · 08-13-2003, 01:36 PM

where is the rest period that the body requires to grow? if your cycle is finished in say 4-5 days you are not giving the body the proper rest that it needs to recover and grow and will lead to overtaining.

i wouldn't work out more that 4-5 days total in one week. my workout consists of 3 days on 1 day rest 2 days on and 1 days rest during the summer months while i'm mostly maintaining but during a bulk cycle i work out 2 days on 1 day rest 2 days on and 2 days rest.

AgainstAllOdds · 08-13-2003, 01:40 PM

What's your height, weight, and bodyfat? How long have you been training?

Yanks20 · 08-13-2003, 01:47 PM

been training for the last 8.5 years.

30 years old
5'11"
215 lbs
12% BF

just thought i would make you happy, not as if this helps at all with the topic at hand.

AgainstAllOdds · 08-13-2003, 02:26 PM

I was just asking, it is the internet. You get a lot of teenage skinny fats giving advice, you gotta realize the source of information. Would you take advice from a teenage skinny fat in a gym? Hell no.

For me, I think 4-5 days is best but I might decide to switch to a once a weeker pretty soon.

18-20 sets per bodypart isn't that much. TUT is more important anyway. Someone could probably do 50 sets in the time I do 20. I'd say anywhere from 9-22 sets is good, just remember to change it up. High volume for a while, then low. Rest pausing I love for shoulders, 10 reps minimum.

rburton · 08-13-2003, 04:26 PM

Quote:

Originally posted by oaktownboy

Perhaps, but it has worked well.

OceanDude · 08-13-2003, 04:32 PM

some of us don' thave an option - age becomes a factor. Once per week knocks me on my donky as it is...

gr81 · 08-13-2003, 07:53 PM

Quote:

Originally posted by oaktownboy
my guess is that it is way too many exercises for the shoulders.Also, u set aside a whole day just for shoulders? that's unusual...

What si wrong with reserving a day for the shoulders?? are they not just as important as any other bpdy part, I have had a shoulder day since I began training, I don't like training chest and then trying to hit the shoulders at the end of a major WO like that. Not unusual at all, personal preference. I suggest you give it a shot once in a while.

Rocco32 · 08-13-2003, 08:13 PM

Thanks Gr81. How many sets do you do on a shoulder day?

08-09-2003, 07:19 PM	#1
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Once or Twice a Week? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com What is your opinion for frequency of training a bodypart. Once or twice a week? Currently I'm training twice a week. Mon- shoulders/triceps Tue- Leg/biceps Wed- chest/back Thur- repeat I was thinking of only training one bodypart a day (bi's and tri's together) What do you guys think works better?

08-09-2003, 07:27 PM	#2
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,993 Photos: 1	Once you start training heavy and in higher volume, once a week IMO. When I did lighter/easier workouts I did them more frequently. Back Chest Calves Delts Traps Neck Triceps Biceps Quads Lower back Hams Off Off I throw in abs somewhere twice a week.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

08-11-2003, 08:11 AM	#5
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 17,077	definately once a week!
	www.sbmuscle.com

08-11-2003, 12:08 PM	#9
buff_tat2d_chic Tat2d Freak Elite Member Join Date: May 2002 Location: Central Texas Posts: 2,176 Photos: 12	If you lift heavy...about once a week. I work each body part once every 5-7 days.
	~health and fitness are a lifestyle~

08-12-2003, 09:49 PM	#17
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,382	my guess is that it is way too many exercises for the shoulders.Also, u set aside a whole day just for shoulders? that's unusual...
	Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.

08-09-2003, 08:34 PM	#3
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	How many set per workout, rep range and time between sets do you recommend on a once a week? What do you do for abs?

08-11-2003, 07:53 AM	#4
rburton The Searcher Join Date: May 2003 Location: NC Posts: 129	I have better results from training each bodypart every 5-8 days apart.

08-11-2003, 11:26 AM	#8
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I've decided to go about 1 a week with about 18- 20 sets (including warm-up sets). I'm tryin to keep rep range between 10-15 reps with 1min or less between sets.

08-11-2003, 12:21 PM	#10
Yanks20 Yanks Rule! Elite Member Join Date: Mar 2002 Location: New York Posts: 243	18-20 sets per body part? that would be freaking crazy!

08-11-2003, 04:18 PM	#14
TattooedCarrot Skinny Tattooed Guy Join Date: Aug 2003 Location: SoCal Posts: 39	Well he seems to be new back at the game (same as me), and I'm discovering a week each is good when blasting them because I'm still not used to it all yet and I'm finding myself needing more recovery time than I had planned compared to my lifting in previous years.

08-12-2003, 09:43 PM	#16
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Any opinions?

08-13-2003, 06:07 AM	#18
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I thought that's the point of training one bodypart a week. What is your shoulder routine?

08-13-2003, 09:49 AM	#19
Yanks20 Yanks Rule! Elite Member Join Date: Mar 2002 Location: New York Posts: 243	after proper warmups i do the following: 3 sets db presses - reverse pryamid 2-3 sets upright rows 3 sets side laterials 2-3 sets rear laterials i save shrugs for back day! so i normally do 10-12 for shoulders, staying in the 6-8 rep range

08-13-2003, 11:37 AM	#20
AgainstAllOdds Registered User Join Date: Aug 2003 Posts: 31	Work each muscle every 4-5 days.

08-13-2003, 01:25 PM	#22
AgainstAllOdds Registered User Join Date: Aug 2003 Posts: 31	Why?

08-13-2003, 01:36 PM	#23
Yanks20 Yanks Rule! Elite Member Join Date: Mar 2002 Location: New York Posts: 243	where is the rest period that the body requires to grow? if your cycle is finished in say 4-5 days you are not giving the body the proper rest that it needs to recover and grow and will lead to overtaining. i wouldn't work out more that 4-5 days total in one week. my workout consists of 3 days on 1 day rest 2 days on and 1 days rest during the summer months while i'm mostly maintaining but during a bulk cycle i work out 2 days on 1 day rest 2 days on and 2 days rest.

08-13-2003, 01:40 PM	#24
AgainstAllOdds Registered User Join Date: Aug 2003 Posts: 31	What's your height, weight, and bodyfat? How long have you been training?

08-13-2003, 01:47 PM	#25
Yanks20 Yanks Rule! Elite Member Join Date: Mar 2002 Location: New York Posts: 243	been training for the last 8.5 years. 30 years old 5'11" 215 lbs 12% BF just thought i would make you happy, not as if this helps at all with the topic at hand.

08-13-2003, 02:26 PM	#26
AgainstAllOdds Registered User Join Date: Aug 2003 Posts: 31	I was just asking, it is the internet. You get a lot of teenage skinny fats giving advice, you gotta realize the source of information. Would you take advice from a teenage skinny fat in a gym? Hell no. For me, I think 4-5 days is best but I might decide to switch to a once a weeker pretty soon. 18-20 sets per bodypart isn't that much. TUT is more important anyway. Someone could probably do 50 sets in the time I do 20. I'd say anywhere from 9-22 sets is good, just remember to change it up. High volume for a while, then low. Rest pausing I love for shoulders, 10 reps minimum.

08-13-2003, 04:32 PM	#28
OceanDude Well Read Elite Member Join Date: Jun 2003 Location: Cape Canaveral, FL Posts: 1,853	some of us don' thave an option - age becomes a factor. Once per week knocks me on my donky as it is...
	"Doc, If I had known I was going to live this long I would have taken better care of myself..." Est unusquisque faber ipsae suae fortunae. We Americans scoff at the likes of African witch doctors yet spend 100's of millions of dollars on fake reducing systems. The only regular exercise he gets is stretching the truth. His intellect is not replenished, he is only an animal, only sensible in the duller parts...

08-13-2003, 08:13 PM	#30
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thanks Gr81. How many sets do you do on a shoulder day?