Once A Week Per Body Part Routine?

ballast · 07-15-2001, 12:03 PM

Rose-I think that the frequency you train a muscle group should be dependant upon your individual recovery ability.Only you can decide what your optimum frequency is.As an example, it takes my quads atleast 6 days to recover from a tough workout, where my lats are ready to go after just three days rest.That one time a week per bodypart is just a generalization.I like your routine as far as training on non-consecutive days, which is good for recovery, but you are training your shoulders directly once per week, and indirectly twice per week(since the shoulders are heavily involved in most chest and back work).Also, if you do any type of shoulder press on your shoulder day, then your triceps are getting worked on every training day as well.Looks like you are overtraining to me, but I could be wrong.Once again, it would depend on your recovery ability.You could do this:
Day 1-chest,biceps,abs
Day 2-legs,abs
Day 3-back,shoulders,tris
Just a suggestion.

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"My dad was a drunk,a gambler and a womanizer.I worshipped him!"

Maki Riddington · 07-15-2001, 03:25 PM

Quote:

Originally posted by ballast:
Rose-I think that the frequency you train a muscle group should be dependant upon your individual recovery ability.Only you can decide what your optimum frequency is.

*** That is a excellent point Ballast.
I posted my exact thoughts on another board awhile ago stating that a program should be designed around ones recovery abilities.

------------------
Exercise, my drug of choice

Charger · 07-15-2001, 04:12 PM

[.You could do this:
Day 1-chest,biceps,abs
Day 2-legs,abs
Day 3-back,shoulders,tris
Just a suggestion.

I would also suggest doing this, give your upper body more time to recover.

------------------
Can't never did nothin,(Dedicated to my father)

TheSupremeBeing · 07-15-2001, 04:26 PM

Ballast nailed it.

As a general rule one should use the least possible volume, but as little time between workouts while still progressing to their potential. Just like any generalization, there are exceptions to this.

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Complex problems have simple, easy to understand, wrong answers.

The Rose · 07-15-2001, 11:15 PM

People keeping telling me that a once a week per body part routine is not enough. I feel that it is, but I am currently cutting so I am not getting bigger. Here is my current workout routine:

Day 1 - Chest, Biceps, Abs
Day 2 - Back, Triceps, Abs
Day 3 - Legs, Shoulders, Abs

So for example:

Monday = Day 1
Wednesday = Day 2
Friday = Day 3

Day 1 starts again on Monday. I work out for about an hour each session. What do you think?

SKINSFAN · 07-15-2001, 11:41 PM

Looks good to me, I think 1 day a week is plenty.I tried doing a 2 split 4 day a week routine (working the same bodypart twice a week)and for me it lead to overtraing, plus I feel I can get a more real intense session working 1 day a week.My current routine is this (if your interested):
day 1-chest and abs followed by intervals on a stationary bike.
day 2-back and biceps
day 3- rest
day 4-legs and abs followed by intervals on stationary bike
day 5-shoulders and triceps
day 6 & 7 rest
I do 3 weeks of drop sets begining with heavy weights and dropping to somewhat less weights with slightly higher reps.
after 3 weeks of that I do 2 weeks of lower weights with higher reps 12-15 same weight all sets, and then start all over to the drop set workout.
Happy Lifting

Mike

------------------
GO SKINS !!!

07-15-2001, 11:15 PM	#5
The Rose Registered User Join Date: Apr 2001 Location: Toronto Posts: 188	Once A Week Per Body Part Routine? People keeping telling me that a once a week per body part routine is not enough. I feel that it is, but I am currently cutting so I am not getting bigger. Here is my current workout routine: Day 1 - Chest, Biceps, Abs Day 2 - Back, Triceps, Abs Day 3 - Legs, Shoulders, Abs So for example: Monday = Day 1 Wednesday = Day 2 Friday = Day 3 Day 1 starts again on Monday. I work out for about an hour each session. What do you think?

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07-15-2001, 12:03 PM	#1
ballast Registered User Join Date: Apr 2001 Location: Kalamazoo,MI USA Posts: 350	Rose-I think that the frequency you train a muscle group should be dependant upon your individual recovery ability.Only you can decide what your optimum frequency is.As an example, it takes my quads atleast 6 days to recover from a tough workout, where my lats are ready to go after just three days rest.That one time a week per bodypart is just a generalization.I like your routine as far as training on non-consecutive days, which is good for recovery, but you are training your shoulders directly once per week, and indirectly twice per week(since the shoulders are heavily involved in most chest and back work).Also, if you do any type of shoulder press on your shoulder day, then your triceps are getting worked on every training day as well.Looks like you are overtraining to me, but I could be wrong.Once again, it would depend on your recovery ability.You could do this: Day 1-chest,biceps,abs Day 2-legs,abs Day 3-back,shoulders,tris Just a suggestion. ------------------ "My dad was a drunk,a gambler and a womanizer.I worshipped him!"

07-15-2001, 04:12 PM	#3
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	[.You could do this: Day 1-chest,biceps,abs Day 2-legs,abs Day 3-back,shoulders,tris Just a suggestion. I would also suggest doing this, give your upper body more time to recover. ------------------ Can't never did nothin,(Dedicated to my father)

07-15-2001, 04:26 PM	#4
TheSupremeBeing Senior Member Join Date: May 2001 Location: Chillin' in mah cribb, yo. Posts: 598	Ballast nailed it. As a general rule one should use the least possible volume, but as little time between workouts while still progressing to their potential. Just like any generalization, there are exceptions to this. ------------------ Complex problems have simple, easy to understand, wrong answers.

07-15-2001, 11:41 PM	#6
SKINSFAN Registered User Join Date: Mar 2001 Location: Hampton, Va. U.S.A. Posts: 126	Looks good to me, I think 1 day a week is plenty.I tried doing a 2 split 4 day a week routine (working the same bodypart twice a week)and for me it lead to overtraing, plus I feel I can get a more real intense session working 1 day a week.My current routine is this (if your interested): day 1-chest and abs followed by intervals on a stationary bike. day 2-back and biceps day 3- rest day 4-legs and abs followed by intervals on stationary bike day 5-shoulders and triceps day 6 & 7 rest I do 3 weeks of drop sets begining with heavy weights and dropping to somewhat less weights with slightly higher reps. after 3 weeks of that I do 2 weeks of lower weights with higher reps 12-15 same weight all sets, and then start all over to the drop set workout. Happy Lifting Mike ------------------ GO SKINS !!!