How many times a week should you work a muscle gruop?

**Diakonos** · 02-22-2005, 10:42 AM

I'm curious to see how many times a week you guys exercise muscle groups. Does anybody feel they can truly achieve results exercising muscle groups once a week? Is twice a week overkill?

Holla!

**Robin Hood** · 02-22-2005, 10:49 AM

I do each muscle group once a week, except for calves, bis and tris which get hit twice a week. My leg workout is split into quads/calves on one day and hams/calves on another day. This has worked for me, but everyone is different.

**P-funk** · 02-22-2005, 10:56 AM

I do everythign twice a week (upper/lower split). If I train totla body I do everythign 3 times a week. Just make sure your volume is adjusted accordingly.

**ZAGLOBA** · 02-22-2005, 11:02 AM

I have achieved my greatest gains doing only once a week. I used to do twice a week, but I don't think that I recovered completely. I don't think any muscles need to be worked out twice in one week other than abs, which I do 3 times.

**Hillside** · 02-22-2005, 11:18 AM

I train every body part once except abs(2).

tues - Quads/Abs

wed - Chest/Tris/Hams/Lower back

fri - Back/Bis/Forearms/Abs

sun - Shoulders/traps/calves

Cardio 3 days a week, none on quad days just a quick warm up.

**BulkMeUp** · 02-22-2005, 11:19 AM

once a week. 3 day/week split (Legs, Push,Pull)

**j rizz** · 02-22-2005, 12:16 PM

mon- chest/tris
tues-abs/cardio
wed-back (lower,lats,upper)/traps
thur-abs/cardio
fri-bis/shoulders
sat-legs(hams, quads, calves)/ wrists
sun- off

**musclepump** · 02-22-2005, 12:23 PM

I do everything once with the exception of abs and calves which I get twice.

**thatguy** · 02-22-2005, 12:27 PM

Originally Posted by P-funk

I do everythign twice a week (upper/lower split). If I train totla body I do everythign 3 times a week. Just make sure your volume is adjusted accordingly.

Could you give me basically how that works for you? If there's a breakdown of your upper/lower split in your journal, just point me there and I'll look for it myself.

**Tough Old Man** · 02-22-2005, 12:27 PM

Weights 6 days a week here. Everything twice. abs 3x and cardio 4x. Now after saying that and on a cut for over 4 months now dropping 44l lbs , I noticed my bench press today down by almost 30 lbs from last week. OH OH

**thatguy** · 02-22-2005, 12:36 PM

Originally Posted by thatguy

Could you give me basically how that works for you? If there's a breakdown of your upper/lower split in your journal, just point me there and I'll look for it myself.

Never mind, P, I looked at your journal and got the answer to my question. All this time on IM, and I never realized "The Saga Continues" was your journal! I'll be checking it from now on...

**SlimShady** · 02-22-2005, 12:53 PM

I do a three day split, but I do it four days per week... which means that one bodypart will get trained twice a week (I rotate it each week). I also train abs twice per week.

None of this is set in stone though and I change things as my body responds. If I feel like I am over training, then I back off, or vise versa.

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