once a week enough???

Aussie Blitz · 04-20-2004, 06:05 AM

Hi all,

my question is 'is training one body part once a week enough?'

I have a current 4 day split but im a little unsure that i might be overtraining certain muscle groups as they are hit a few times in one week..
Here is my current routine, please feel free to tear it apart or build it up as you see fit!!!

Modays & Thursdays.
Flat press 3x10
incline press 3x10
decline press 3x10
deadlifts 3x10
wg chins 5x5
seated lat raises 3x10

wednesdays rest day

Tuesdays & Fridays.

bb curls 3x10
preacher curls 3x10
1 arm tri extension 3x10
behind back dips 3x10
squats 3x10

sat & sun rest

Im trying to bulk,and i find that i tire real quick when working out so try to keep it short and intense,not hundreds of exercises.

Im concerned that my triceps will get burnt because of chest on mondays and then triceps on tuesdays etc and tis workout means they will get traind both directly and indirectly,four times in a week..etc

Will this type of workout lead to small gains and overtraining?

I would really like a workout that is maybe just one bodypart eauch day monday to friday for example..and is training one bodypart a week (if each workout is intense) enough to promote mass gains, or maybe its exactly what i need!!?
Im confused now.......

Thanks in advance......
I must go now, somewhere......a can of tuna needs opening........

Eggs · 04-20-2004, 06:10 AM

Hey Aussie!

That workout might work for some people... but I dont think personally that I'd be making any gains on it really. I do a once a week thing... but work chest and triceps on different days to hit them twice. The same for back and biceps... and I think its working well for me

Aussie Blitz · 04-20-2004, 06:31 AM

thanks eggs,

Maybe i will switch it up a bit and try the once a week workout.

I just have this feeling that once a week wont be enough...i will try it though!!!!!

yellowmoomba · 04-20-2004, 06:50 AM

Quote:

Originally posted by Aussie Blitz
thanks eggs,

Maybe i will switch it up a bit and try the once a week workout.

I just have this feeling that once a week wont be enough...i will try it though!!!!!

Remember you grow when you are NOT AT the gym

Focus on intensity once a week and you will see great results

Just my $0.02

Mavs · 04-20-2004, 01:46 PM

True dat. I've found that if I really focus all of my intensity on blasting the particular muslce group(s) I'm working that day, then once a week is enough for me. Thenrest of the time, make sure you feed and give adequate rest to the muscle group.

**Prince** · 04-20-2004, 01:52 PM

Quote:

Originally posted by Aussie Blitz
my question is 'is training one body part once a week enough?'

It has always worked well for me, but this can vary depending on your body type.

there is no black and white answer though, some will say that more frequent muscle stimulation is necessary, and some will say less.

I say try several methods and find out which works best for you.

I have tried full body work-outs 3 times per week, I have tried hitting each body part 2 times per week on a 6 day split, and now I stick with once per week. Mentally and physically it works best for me.

**Mudge** · 04-20-2004, 02:16 PM

Look at intensity and volume as some kind of method for balancing how often you train.

Right now I am still sore from last week, doing much heavier stuff yet lower volume than normally performed. I am doing one heavy week, and one light week, alternating.

**CowPimp** · 04-20-2004, 02:26 PM

You can train any body part one or multiple times per week. The key is the correct balance of volume, frequency, and intensity. Let's take chest for example.

With a routine in which you train each muscle once per week you only need to do 9 sets or so on one day. 9 sets 3 days per week would probably be overtraining, unless you only train at maybe 50% intensity (I pulled that number out of my ass an example, don't do that) or you're on roids. Now, if you want to train at nearly 100% intensity, then I wouldn't do more than 3-4 sets for chest if you want to do it 3 days per week.

DERELICTE · 04-20-2004, 02:46 PM

It is "enough" to maintain and grow...but not optimal in that we know muslces only need 48-72 hours to recover.

However tendons and joints sometimes need more rest regardless of whether the muscle has recovered or not.

I space chest, back, and shoulders as far apart as I can to make my shoulders last. Shoulders and Back i want to grow moe than I do my chest right now so I am only doing chest every 7-8 days and it hasnt atrophied at all.

04-20-2004, 06:05 AM	#1
Aussie Blitz Registered User Join Date: Mar 2004 Location: Australia Posts: 16	once a week enough??? Hi all, my question is 'is training one body part once a week enough?' I have a current 4 day split but im a little unsure that i might be overtraining certain muscle groups as they are hit a few times in one week.. Here is my current routine, please feel free to tear it apart or build it up as you see fit!!! Modays & Thursdays. Flat press 3x10 incline press 3x10 decline press 3x10 deadlifts 3x10 wg chins 5x5 seated lat raises 3x10 wednesdays rest day Tuesdays & Fridays. bb curls 3x10 preacher curls 3x10 1 arm tri extension 3x10 behind back dips 3x10 squats 3x10 sat & sun rest Im trying to bulk,and i find that i tire real quick when working out so try to keep it short and intense,not hundreds of exercises. Im concerned that my triceps will get burnt because of chest on mondays and then triceps on tuesdays etc and tis workout means they will get traind both directly and indirectly,four times in a week..etc Will this type of workout lead to small gains and overtraining? I would really like a workout that is maybe just one bodypart eauch day monday to friday for example..and is training one bodypart a week (if each workout is intense) enough to promote mass gains, or maybe its exactly what i need!!? Im confused now....... Thanks in advance...... I must go now, somewhere......a can of tuna needs opening........

04-20-2004, 02:16 PM	#7
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,071 Photos: 1	Look at intensity and volume as some kind of method for balancing how often you train. Right now I am still sore from last week, doing much heavier stuff yet lower volume than normally performed. I am doing one heavy week, and one light week, alternating.
	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

04-20-2004, 02:26 PM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	You can train any body part one or multiple times per week. The key is the correct balance of volume, frequency, and intensity. Let's take chest for example. With a routine in which you train each muscle once per week you only need to do 9 sets or so on one day. 9 sets 3 days per week would probably be overtraining, unless you only train at maybe 50% intensity (I pulled that number out of my ass an example, don't do that) or you're on roids. Now, if you want to train at nearly 100% intensity, then I wouldn't do more than 3-4 sets for chest if you want to do it 3 days per week.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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04-20-2004, 06:10 AM	#2
Eggs Senior Member Elite Member Join Date: Mar 2002 Posts: 7,008	Hey Aussie! That workout might work for some people... but I dont think personally that I'd be making any gains on it really. I do a once a week thing... but work chest and triceps on different days to hit them twice. The same for back and biceps... and I think its working well for me

04-20-2004, 06:31 AM	#3
Aussie Blitz Registered User Join Date: Mar 2004 Location: Australia Posts: 16	thanks eggs, Maybe i will switch it up a bit and try the once a week workout. I just have this feeling that once a week wont be enough...i will try it though!!!!!

04-20-2004, 01:46 PM	#5
Mavs Tuna's Boys to the Bowl Elite Member Join Date: Jan 2004 Location: Dallas, TX Posts: 142	True dat. I've found that if I really focus all of my intensity on blasting the particular muslce group(s) I'm working that day, then once a week is enough for me. Thenrest of the time, make sure you feed and give adequate rest to the muscle group.

04-20-2004, 02:46 PM	#9
DERELICTE Member Join Date: Apr 2004 Location: SHOWERING IN AUSCHWITZ Posts: 80	It is "enough" to maintain and grow...but not optimal in that we know muslces only need 48-72 hours to recover. However tendons and joints sometimes need more rest regardless of whether the muscle has recovered or not. I space chest, back, and shoulders as far apart as I can to make my shoulders last. Shoulders and Back i want to grow moe than I do my chest right now so I am only doing chest every 7-8 days and it hasnt atrophied at all.