Thread: Twice a week

Frequency depends on volume and intensity. If your volume and intensity are low enough, you could work everything thrice a week if you wanted to. Genetics, age, gender and other factors will come into play, but the frequency with which a part is worked and how that affects its growth is most dependent on volume and intensity.

I work my legs hard four days a week. However, I use very low volume and a high intensity. Because of such low volume, the total amount of volume for my legs during one week is probably similar to that of others who work them once a week with many more sets and reps.

The whole once a week thing has been blown out of proportion. Higher frequency training programs work for many people, including myself. I do full body workout 3 times per week. My best results have been on full body and upper-lower splits where each muscle group was hit 2 and 3 times each respectively.

A lot of the splits people do don't really abide by the hitting a muscle once per week gig anyway. It's a crock of shit. If you do bench pressing Monday, overhead pressing Wednesday, and various elbow extension movements on Friday, then haven't you hit your triceps 3 times per week?

I don't understand why people don't train more frequency? I think it may be because people have a poor grasp on volume.

I'm sure the excuse of time and the lack of dedication most people have is a factor as well.

Originally Posted by Squaggleboggin

I'm sure the excuse of time and the lack of dedication most people have is a factor as well.

I don't know. To train everything twice or three times a week you would lift 3-4 days a week. To train bodyparts you lift 5-6days a week so I would say that they have more time and they have to be dedicated to make it to the gym that much.

I was thinking about training biceps and shoulders more than once per week in the coming months. My legs and back are sore for the whole week in between, but not my biceps/shoulders, generally.

Originally Posted by musclepump

I was thinking about training biceps and shoulders more than once per week in the coming months. My legs and back are sore for the whole week in between, but not my biceps/shoulders, generally.

Well you are supposed to reduce the volume each session if you are using a higher frequency. Training body parts is stupid anyway. The human body is not a bunch of solitary disconnected body parts. It works in unison. Everything you do from scratching your ass to spanking the monkey involves the usage of several muscle groups concurrently. Why would you try to design your training regimen any other way? Train movements and planes of movement, not body parts.

Originally Posted by CowPimp

Well you are supposed to reduce the volume each session if you are using a higher frequency. Training body parts is stupid anyway. The human body is not a bunch of solitary disconnected body parts. It works in unison. Everything you do from scratching your ass to spanking the monkey involves the usage of several muscle groups concurrently. Why would you try to design your training regimen any other way? Train movements and planes of movement, not body parts.

I agree.