Thread: Once A Week

it sucks. read the stickies and learn why!

Originally Posted by jarcna

Hey guys, what do you think about working each muscle once a week or close to that. Is this an effective way to build muscle and lose fat??? Thanks

mon:
Chest

Tues:
Back

Wed:
Shoulders

Thurs:
Legs

Friday:
Arms


I do cardio everyday too, not sure if thats good or not. Also I throw ab workout in about everyday. What do guys think....

Push/pull/rest/legs/rest/push/pull/rest/legs....ect

Originally Posted by ForemanRules

Push/pull/rest/legs/rest/push/pull/rest/legs....ect

How is push/pull/rest/legs/rest any different than

chest, shoulders, tris
back, bis
rest
legs
rest

I've read the stickies but for some reason, I really don't see the difference

Originally Posted by NeilPearson

How is push/pull/rest/legs/rest any different than

chest, shoulders, tris...push
back, bis....pull
rest
legs....legs
rest

I've read the stickies but for some reason, I really don't see the difference

That is push/pull/legs

Originally Posted by NeilPearson

How is push/pull/rest/legs/rest any different than

chest, shoulders, tris
back, bis
rest
legs
rest

I've read the stickies but for some reason, I really don't see the difference

when you train push and pull in the upper body you are effectively grouping together the muscles that work as agonists for those movements. (ie...back and biceps perform rows. Chest, triceps and shoulders perform bench press or overhead presses).

When you try and train body parts you end up training, or over training I should say, the muscles in an unbalanced way. Your body doesn't know body parts. It only knows movements (patterns and planes). It was built to function as a whole. Not as one single unit. You are never JUST isolating your chest, or your back...you are working a lot of other things. By not grouping them together you run the risk of having imbalances around the joint which could lead to injuries as some muscles are going to over power and over compensate for others (a big one being the anterior delts). By balancing your routine you will hopefully have greater joint integrity.

Originally Posted by ForemanRules

That is push/pull/legs

So if you do push / pull / legs, do you have to do it in 5 days like that or can you do it in 7 days and then start over?

Originally Posted by NeilPearson

So if you do push / pull / legs, do you have to do it in 5 days like that or can you do it in 7 days and then start over?

m- push
t- off
w- legs
th- off
f- pull
sat and sun- off

It would be tougher to get enough volume in that way. that is why i like something like a total body workout for 3 days a week so that you can train more frequently.

another way to do the push pull legs thing would be

m- legs (heavy quad/light ham)
t- heavy push/light pull
w- off
th- heavy pull/light push
f- legs (heavy ham/light quad)
sat and sun- off

my routine is pretty darn close to what the original poster is talking about, but just a little different.

mon- chest, abs
tues- back, cardio
wed- shoulders, abs
thurs- arms
fri-legs, abs
sat- full body, cardio



This has worked for me for the longest time, I have tried other routines and they dont work for whatever reason. All of these routines keep me in the gym for an hour or so (i normally superset everything, cardio sessions are 20min). I do at least 4 excercises or 16 sets total per muscle group per workout. To keep changing things up I rotate all dumbell one week to all barbell/machine another and change reps up every couple weeks between 6,8,10 reps so every 6 weeks I am back to the original routine. The full body day is 2 excercises of 4 sets per muscle group and this routine stays the same every week with exception of reps (I do my 2 favorite excercises per bodypart). Everybody is different but this works for me and a couple of my friends.

Originally Posted by NeilPearson

So if you do push / pull / legs, do you have to do it in 5 days like that or can you do it in 7 days and then start over?

I have done it for years only once a week and mage good gains......but if you are very young 14-22 or on a cycle 2x a week is better IMO

Originally Posted by P-funk

m- push
t- off
w- legs
th- off
f- pull
sat and sun- off

It would be tougher to get enough volume in that way. that is why i like something like a total body workout for 3 days a week so that you can train more frequently.

another way to do the push pull legs thing would be

m- legs (heavy quad/light ham)
t- heavy push/light pull
w- off
th- heavy pull/light push
f- legs (heavy ham/light quad)
sat and sun- off

m- legs (heavy quad/light ham)
t- heavy push/light pull
w- off
th-legs (heavy ham/light quad)
f- heavy pull/light push
sat and sun- off

I like that workout P....I think I will try it out after my shoulder is healed.

Originally Posted by ForemanRules

m- legs (heavy quad/light ham)
t- heavy push/light pull
w- off
th-legs (heavy ham/light quad)
f- heavy pull/light push
sat and sun- off

I like that workout P....I think I will try it out after my shoulder is healed.

yea, that is it. I fucked up the order on thursday and friday in my original post but you knew what I meant.

Originally Posted by P-funk

m- push
t- off
w- legs
th- off
f- pull
sat and sun- off

It would be tougher to get enough volume in that way. that is why i like something like a total body workout for 3 days a week so that you can train more frequently.

another way to do the push pull legs thing would be

m- legs (heavy quad/light ham)
t- heavy push/light pull
w- off
th- heavy pull/light push
f- legs (heavy ham/light quad)
sat and sun- off

I like this split. One of my main issues with traditional training routines is that the legs only get one day while the upper body gets banged out all over the place. 4 days a week for your upper body and 1 day a week for your lower body? Does anyone see a discrepancy here?

Lol we always like the showmen parts huh. but to be fair my legs always take about a week to heal and there are only 3 leg muscles to really train versus like 13 for upper body(I'm talking like front delt side delt so on) including lower back as upper not as legs.

Originally Posted by Brutus_G

Lol we always like the showmen parts huh. but to be fair my legs always take about a week to heal and there are only 3 leg muscles to really train versus like 13 for upper body(I'm talking like front delt side delt so on) including lower back as upper not as legs.

There are a Hell of a lot more than 3 leg muscles...

Legs do not necessarily take a week to heal. People just say that crap because they don't know any better.