Thread: is working each muscle 2x a week overtraining?

Originally Posted by kenwood

would this be overtraining?
mon: chest,shoulders,triceps
tues: back,biceps,forearms
wed: legs
thurs: same as monday
friday: same as tues.

if u did work em 2x a week would u do less in each workout? like instead of 12sets for back 6?

Post sets and intensity

12 sets for big muscles...6-7 sets for small...intensity: meduim-heavy

Originally Posted by kenwood

12 sets for big muscles...6-7 sets for small...intensity: meduim-heavy

At 15 you can do it no problem,

Originally Posted by ForemanRules

At 15 you can do it no problem,

are u being serious?
just making sure

Originally Posted by kenwood

are u being serious?
just making sure

Yes.....I did that from 13-18 and it worked well....by 19 my body couldnt handle it so I did once a week only

Originally Posted by ForemanRules

Yes.....I did that from 13-18 and it worked well....by 19 my body couldnt handle it so I did once a week only

total sets for 1 week
chest:24sets
back:24sets
biceps12-13sets
triceps:12-13
shoulders:13-15
legs 24sets

Kenwood, didn't you just PM me asking for a routine that wasn't designed for pansies? What's this biceps, triceps and shoulders crap? Sheesh...

Originally Posted by Squaggleboggin

Kenwood, didn't you just PM me asking for a routine that wasn't designed for pansies? What's this biceps, triceps and shoulders crap? Sheesh...

lmao..yeah but i'm just looking around and stuff

Originally Posted by kenwood

total sets for 1 week
chest:24sets.....20 or 10 2x a week is better
back:24sets....good
biceps12-13sets.....10-12 is good
triceps:12-13....good
shoulders:13-15.....16-18 is better
legs 24sets......20 is better

Do you ever actually read any of the information presented here in an attempt to design your own programs, or do you just ask every question concerning every possible routine you can think of?

Originally Posted by CowPimp

Do you ever actually read any of the information presented here in an attempt to design your own programs, or do you just ask every question concerning every possible routine you can think of?

I sometimes wonder if Kenwood manages to stay to a routine for more than a week with the number of times he asks new routine questions. I just hope he's reading up on new things and not actually trying them all.

I agree with Foreman. You can do it - at least for a while. But why legs only once a week?

Just throwing this out there, but you can work them more than twice a week if you really want to. For example, my split goes a little something like this:

Day One: Cleans, jerks, farmers walks, chin ups, stretches
Day Two: Off
Day Three: Deadlifts, pull ups, stretches
Day Four: Off
Day Five: C&Js, farmers walks, chin ups, stretches
Day Six: Off
Day Seven: Front squats, SLDLs, pull ups, stretches
Day Eight: Off

As you can see, my legs and back are worked in each and every workout I do, and with the way in which I do my exercises, so is my grip. Really, I'm working grip and some kind of heavy duty movement that involves legs and back every other day, which is three to four times a week. With my volume, this split is totally doable and can be considered by anyone with a base and core strength off of which to work (depending, of course, on goals). Just thought I'd share. Details in my journal.

Originally Posted by CowPimp

Do you ever actually read any of the information presented here in an attempt to design your own programs, or do you just ask every question concerning every possible routine you can think of?

yes i have been doing the same thing since last sept. and to me its gettin boring and i'm looking around at routines and stuff so i can start something new

Originally Posted by Adamjs

I sometimes wonder if Kenwood manages to stay to a routine for more than a week with the number of times he asks new routine questions. I just hope he's reading up on new things and not actually trying them all.

same as i told cowpimp

Originally Posted by Squaggleboggin

Just throwing this out there, but you can work them more than twice a week if you really want to. For example, my split goes a little something like this:

Day One: Cleans, jerks, farmers walks, chin ups, stretches
Day Two: Off
Day Three: Deadlifts, pull ups, stretches
Day Four: Off
Day Five: C&Js, farmers walks, chin ups, stretches
Day Six: Off
Day Seven: Front squats, SLDLs, pull ups, stretches
Day Eight: Off

As you can see, my legs and back are worked in each and every workout I do, and with the way in which I do my exercises, so is my grip. Really, I'm working grip and some kind of heavy duty movement that involves legs and back every other day, which is three to four times a week. With my volume, this split is totally doable and can be considered by anyone with a base and core strength off of which to work (depending, of course, on goals). Just thought I'd share. Details in my journal.

you can add much more to that though, triceps, biceps, shoulders, calves, etc.

these are the big 15 you should be focusing on kenwood

1. squats( front and back)
2. deadlifts(sumo and conventional)
3. flat barbell bench
4. incline barbell bench
5. bent over rows
6. high pulls
7. clean and press
8. stiff deads
9. lunges
10. close grip bench press
11. pullups
12. military press
13. dips
14. stepups
15. barbell curls


if these exercises dont get you big then your never going to get big, these 15 are the biggest exercises known to man to gaining muscle mass(provided the diet is good)

Originally Posted by swordfish

you can add much more to that though, triceps, biceps, shoulders, calves, etc.

these are the big 15 you should be focusing on kenwood

1. squats( front and back)
2. deadlifts(sumo and conventional)
3. flat barbell bench
4. incline barbell bench
5. bent over rows
6. high pulls
7. clean and press
8. stiff deads
9. lunges
10. close grip bench press
11. pullups
12. military press
13. dips
14. stepups
15. barbell curls


if these exercises dont get you big then your never going to get big, these 15 are the biggest exercises known to man to gaining muscle mass(provided the diet is good)

already do all of that stuff except fo the highlighted ones ..oh well i will just mke a routine sometime between now and monday and just do it

Actually, triceps, biceps, shoulders and calves are all worked in the above routine.

Jerk - triceps, shoulders
Clean - calves
Supinated face pull - biceps

Obviously that's not all they work, I'm just saying that everything you mentioned is covered without wasting all that time on isolation.

If you don't believe me (which you probably do), take a couple weeks off and they do that routine with high intensity and low reps. Then tell me those parts aren't worked.

Originally Posted by Squaggleboggin

Actually, triceps, biceps, shoulders and calves are all worked in the above routine.

Jerk - triceps, shoulders
Clean - calves
Supinated face pull - biceps

Obviously that's not all they work, I'm just saying that everything you mentioned is covered without wasting all that time on isolation.

If you don't believe me (which you probably do), take a couple weeks off and they do that routine with high intensity and low reps. Then tell me those parts aren't worked.

Originally Posted by CowPimp

Do you ever actually read any of the information presented here in an attempt to design your own programs, or do you just ask every question concerning every possible routine you can think of?

True story

Originally Posted by ForemanRules

True story

true story

Post your current routine.

Originally Posted by Squaggleboggin

Actually, triceps, biceps, shoulders and calves are all worked in the above routine.

Jerk - triceps, shoulders
Clean - calves
Supinated face pull - biceps

Obviously that's not all they work, I'm just saying that everything you mentioned is covered without wasting all that time on isolation.

If you don't believe me (which you probably do), take a couple weeks off and they do that routine with high intensity and low reps. Then tell me those parts aren't worked.

they arent worked enough, close grip bench for the triceps and high pulls for the shoulders. you can do heavy standing raises for the calves. they arent a waste of time though.

I do some body parts twice a week and I've made more progress this way then the times where I only trained them once. Try it, see how it goes.

Originally Posted by swordfish

they arent worked enough, close grip bench for the triceps and high pulls for the shoulders. you can do heavy standing raises for the calves. they arent a waste of time though.

It simply depends on your goals. If you want to look like a bodybuilder, you probably wouldn't even consider an exercise like the C&J. If you want functional strenth, the C&J can be an invaluable exercise you often use. Since I enjoy having functional strength, I do the C&J, which involves virtually any important muscle. Basically my routine works everything that it needs to. I don't care about size and I'm not going to waste my time with any isolation. That's just how I am. I'm not saying it's the best routine that works each muscle the best way for hypertrophy. That would be foolish. I'm simply saying that it works everything that needs to be worked and to the degree it needs to be worked for my goals. It's that simple.

Originally Posted by LexusGS

I do some body parts twice a week and I've made more progress this way then the times where I only trained them once. Try it, see how it goes.

yeah i hear ya man...when i first started lifting i did em twice a wk. and seen good progress and since i have been doing them once it has slowed down

Originally Posted by Squaggleboggin

It simply depends on your goals. If you want to look like a bodybuilder, you probably wouldn't even consider an exercise like the C&J. If you want functional strenth, the C&J can be an invaluable exercise you often use. Since I enjoy having functional strength, I do the C&J, which involves virtually any important muscle. Basically my routine works everything that it needs to. I don't care about size and I'm not going to waste my time with any isolation. That's just how I am. I'm not saying it's the best routine that works each muscle the best way for hypertrophy. That would be foolish. I'm simply saying that it works everything that needs to be worked and to the degree it needs to be worked for my goals. It's that simple.

I would say your program lacks sufficient pressing movements too. Pressing movements definitely should be an important part of any program. Jerks are not a pressing movement. In fact, you get disqualified in a competition if you press the weight. You are supposed to drop under the weight lightning quick. I would throw in some overhead pressing at least.

Originally Posted by CowPimp

I would say your program lacks sufficient pressing movements too. Pressing movements definitely should be an important part of any program. Jerks are not a pressing movement. In fact, you get disqualified in a competition if you press the weight. You are supposed to drop under the weight lightning quick. I would throw in some overhead pressing at least.

Having missed this response (I couldn't get on the site yesterday for some reason), I was actually going to ask whether the jerk did a good enough job as qualifying as a pressing movement. I don't actually press the weight in practice, but I figured the movement would still work the shoulders well enough. Dreschler did say that it hit all three heads of the shoulder, so I figured I was pretty much covered there. Perhaps some military presses are in order then. Thanks for pointing that out.