Once, or Twice a week?

**Andy_77** · 06-21-2004, 10:10 AM

Hi there. I would like to know if working once a week a muscle part will contribute in a better way to hypertrophy, better than twice a week. Obviously, there is a way to "play" with volume, and combination of bodyparts per day. I know that picking a weight, and do 3 sets of 8 reps will lead to muscle gain, but I still have certain doubts if I should go once, or twice....Any help would be appreciated. Thanks.

**CowPimp** · 06-21-2004, 10:48 AM

Alternate between both ways. You should never stick to one method of training for too long. As long as you balance volume and frequency properly, there is no problem doing it either way.

**Andy_77** · 06-21-2004, 01:11 PM

Thank you, Cowpimp. So, if I go for the twice a week option, the volume should be 2 exercises per body part, and 3 sets of 8 reps. For instance, doing dead lifts twice a week wouldn't hurt if I add another exercise, and also doing biceps, legs that very same day? That's most of my concern....not falling into the too much volume/overtraining pitfall......Thanks a bunch.

**CowPimp** · 06-21-2004, 03:36 PM

I will tell you how many sets I do for each of my body parts as a baseline. If you want, then you can use this info to get yourself started. However, be sure to adjust the number of sets based on what body parts lag behind in your build. If you work each muscle twice a week, then divide the number of sets by 2 and do that many on each day. These are total sets per week.

Monday: Chest/Shoulders - 8/6
Tuesday: Back/Traps - 12/2
Thursday: Tris/Bis/Forearms - 6/5/3
Friday: Upper Legs/Calves - 12/2

**Vieope** · 06-21-2004, 04:48 PM

Start a detailed training journal, only way to track your progress and see what works best for you. If you are a newbie, try one time per week to start.

**Andy_77** · 06-21-2004, 09:14 PM

Thanks again, Cowpimp...I was kind of planning to make this: monday-Legs,back,biceps (2 exercises, 3 sets of 8, per body part) tuesday-chest,triceps,shoulders (Same number of exercises, and sets, reps) leaving wednesday, weekends off. Also....thanks, Vieope. I've been lifting for a long time, on and off, though. I just wanted to catch up with new methods, etc...and try different things, without overtraining. Once again, thanks.

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