how often

Richie1888 · 08-13-2006, 08:09 AM

do u guys think u should train a muscle group a week?

i know mist people would say once but i dont feel thats enough what do u guys think ?

**P-funk** · 08-13-2006, 08:12 AM

Quote:

Originally Posted by Richie1888

do u guys think u should train a muscle group a week?

i know mist people would say once but i dont feel thats enough what do u guys think ?

very few of us here ascribe to that theory.

You will find most of us fall into 4 different camps of more frequent training. those being:

total body 3x's a week

or

upper
lower
upper

or

upper
lower
upper
lower

or

push
legs
pull

TJ Cline · 08-13-2006, 08:25 AM

1 or 2 times a week depending on volume and intensity

fufu · 08-13-2006, 08:45 AM

I do upper/lower x2 a week.

Tough Old Man · 08-13-2006, 10:24 AM

Quote:

Originally Posted by fufu

I do upper/lower x2 a week.

Yes but your Tough.

fufu · 08-13-2006, 10:37 AM

Quote:

Originally Posted by Tough Old Man

Yes but your Tough.

I'm a pussy actually.

TJ Cline · 08-13-2006, 10:41 AM

Quote:

Originally Posted by fufu

I'm a pussy actually.

True Story

**P-funk** · 08-13-2006, 10:43 AM

Quote:

Originally Posted by ForemanRules

True Story

saw that one coming.

fufu · 08-13-2006, 11:02 AM

Quote:

Originally Posted by ForemanRules

True Story

Of course it's true, that's why I said it, foo!

**P-funk** · 08-13-2006, 11:10 AM

Quote:

Originally Posted by fufu

Of course it's true, that's why I said it, foo!

didn't see that coming.

PWGriffin · 08-13-2006, 01:02 PM

Upper/Lower twice a week.

If you do a push pull legs split are you not working pretty much working groups of muscles once a week??

911=InsideJob · 08-13-2006, 01:04 PM

I train each part twice. Cardio and abs almost everyday.

**P-funk** · 08-13-2006, 01:08 PM

Quote:

Originally Posted by PWGriffin

Upper/Lower twice a week.

If you do a push pull legs split are you not working pretty much working groups of muscles once a week??

yes, but you are structuring it in a way that groups movements and not body parts.

I only use that type of program for someone that has a hard time recovering from training sessions. Other then that, I go with more frequent training bouts.

Richie1888 · 08-13-2006, 01:15 PM

thanks for the advice

i was thinking

Mon - upper
tues - lower
wed - off
thurs - upper
fri - lower
sat - off
sun - off

just as simple as that what do u think ?

**P-funk** · 08-13-2006, 01:18 PM

Quote:

Originally Posted by Richie1888

thanks for the advice

i was thinking

Mon - upper
tues - lower
wed - off
thurs - upper
fri - lower
sat - off
sun - off

just as simple as that what do u think ?

looks good.

now you need to fill in the blanks:

exercise selection
sets
reps
intensity
etc....

Richie1888 · 08-13-2006, 01:24 PM

Quote:

Originally Posted by P-funk

looks good.

now you need to fill in the blanks:

exercise selection
sets
reps
intensity
etc....

well mate i do p/rr/s and have been for about 3 months mate

so its pretty intense each week and varies each week aswell

and the reps can be like anything between these
week 1 - 3 x 4 - 6
week 2 - 3 x 8 - 10
week 3 - 3 x 6 - 12

PWGriffin · 08-13-2006, 01:43 PM

Quote:

Originally Posted by P-funk

yes, but you are structuring it in a way that groups movements and not body parts.

I only use that type of program for someone that has a hard time recovering from training sessions. Other then that, I go with more frequent training bouts.

I don't have that problem I guess...I might like to try a different protocol after next month and I was wondering what a few good options were besides full body 3x a week.

I do really like my Upper/Lower split....just lookin to change it up. Should I maybe wait until these monster gains I'm seeing start to level off??

**P-funk** · 08-13-2006, 01:50 PM

if it is working why change it?

PWGriffin · 08-13-2006, 01:53 PM

there you have it.

should I not even look at changing exercise selection until gains really level off??

**P-funk** · 08-13-2006, 01:55 PM

Quote:

Originally Posted by PWGriffin

there you have it.

should I not even look at changing exercise selection until gains really level off??

you body adapts to rep ranges before it adapts to exercises. So start there.

PWGriffin · 08-13-2006, 02:10 PM

Quote:

Originally Posted by P-funk

you body adapts to rep ranges before it adapts to exercises. So start there.

I'm doing things undulating style (I think heh)

Week 1: 3x12
Week 2: 5x5
Week 3: 4x8
Week 4: Unload
Repeat.

**P-funk** · 08-13-2006, 02:15 PM

if it is working keep going at it.

PWGriffin · 08-13-2006, 02:28 PM

Quote:

Originally Posted by P-funk

if it is working keep going at it.

what a friend and I do is set goals for every single workout...usually being more weight or more reps. Since we only visit a certain rep range/volume about once a month, it hasn't been difficult to add 10 or even 20lbs to each lift every time. I've put on a little over 10lbs in 2 months. He had put on 10lbs too (this fucker had never squatted lol, he's doubled his front squat numbers) but he got sick recently and lost a couple.

mamaj · 08-13-2006, 02:30 PM

I've been doing a fully body 3x a week.

**CowPimp** · 08-13-2006, 08:27 PM

I like to vary it, but generally I go with 2-3 times per week.