frequency

[dteller1]

what have people had better success with doing a muscle group once a week or twice a week for hypertrophy? (more interested in totally natural lifters)

 

[MDR]

Depends a great deal on your lifting history and experience. There are good programs on both sides. Most people experiment with both at one time or another. No real hard and fast rule.

 

[dteller1]

i have been doing twice a week for a while getting reasonable results just would like to see what people have found best from there own experiences especially natural lifters, i know that everything works for a while though and a lot is down to nutrition

 

[MDR]

I would try switching it up and trying a one a week program. You are 100% right, the body gets used to whatever we do for awhile, so changing things up may be in order.

 

[jimm]

yep switch things up! if ive learned anything its that switching things up and trying new things is what its about

 

[dteller1]

just a bit worried about doing once a week as lots of people say it doesnt really work that well for natural lifters, want to hear from some people that have had good results from it

 

[MDR]

just a bit worried about doing once a week as lots of people say it doesnt really work that well for natural lifters, want to hear from some people that have had good results from it

It has worked very well for me when I was training naturally, and I trained many people with a once a week schedule, with great results.

 

[ihateschoolmt]

It works fine, I've had good results from both. This week is my first week of switching back to an upper lower split but once a week was working decent for me.

 

[Hubauer]

Hey man! Didn't you post up that link on training frequency? That site had a darn good explanation. How long have you been lifting if you don't mind my asking?

I have tried hitting each bodypart once a week, twice a week, and thrice a week to get some good variety. But what has worked the absolute best for me is hitting each part 3 times in two weeks, such as having A and B workouts and alternating ABA BAB. It's not twice a week or once a week, but inbetween!

 

[ihateschoolmt]

Who are you asking?

 

[Silver Back]

Hey man! Didn't you post up that link on training frequency? That site had a darn good explanation. How long have you been lifting if you don't mind my asking?

I have tried hitting each bodypart once a week, twice a week, and thrice a week to get some good variety. But what has worked the absolute best for me is hitting each part 3 times in two weeks, such as having A and B workouts and alternating ABA BAB. It's not twice a week or once a week, but inbetween!

I do really well with this type of alternating split. Either upper/Lower lift focus training or the DC two way split.

 

[Hubauer]

Who are you asking?

I was asking dteller1... I already know you're lifting serious!

 

[dteller1]

yeah i did post a link with ABA, BAB type routines on, but i find it so tough to get bigger im a very hard gainer (so probably a very undereater) lol. i know that a lot comes down to nutrition but certain splits/routines must have an advantage vs others, just seeing in general what works best for quite ectomorphic people.

 

[ihateschoolmt]

It's true that some splits work better for some people, and that training is obviously a very important part of gaining weight. However, no matter what you are doing in the gym, if you aren't putting more calories in your body than you are burning, no work out will make you gain a pound. Not trying to beat a dead horse as I'm sure you have heard this, but just pick a split and try it, and then go drink 24oz of chocolate milk two or three times a day on top of what you are eating.

 

[dteller1]

might stick with what im doing an upper lower ABA, BAB type split but up the calories and maybe try it more DC style?

 

[PreMier]

i like doing a 3 day push/pull, but going 4 days a week. so it looks something like this:

mon: push
tues: pull
wed: off
thur: legs
fri: push
sat/sun: off

mon: pull
tues: legs
wed: off
thur: push
fri: pull
sat/sun: off

etc

 

[Hubauer]

yeah i did post a link with ABA, BAB type routines on, but i find it so tough to get bigger im a very hard gainer

Well man, you have to find what works for you. I went from 170 to 194 (majority muscle but also a bit of lard) on a split like that, so it works for me!

 

[Gissurjon]

then go drink 24oz of chocolate milk two or three times a day on top of what you are eating.

why not just whole milk? I can't see how all that white sugar is gonna do him any good except right after a workout...

 

[ihateschoolmt]

why not just whole milk? I can't see how all that white sugar is gonna do him any good except right after a workout...

Its just a way to add extra calories.

 

[dteller1]

i definitely think i need to up calories a bit, besides that, what has worked better for people, once a week ie HIT or twice ie upper/lower or both

 

[Gissurjon]

Its just a way to add extra calories.

yea i get that, but making it a chocolate milk does nothing but add empty calories.. the goal is muscle gain and even though some fat will come with that i just don't see the reason for adding more fat than needed for no added benefit.. its like eating a tuna salat wit all the added mayo and shit when you could just eat a can of tuna and a boiled egg.. just my thought

 

[ihateschoolmt]

You probably aren't an extreme ectomorph, it is very hard for us to eat enough calories. Clean bulking is pretty much not an option for us, and for some reason we tend to get very little fat gain even with some extra sugar and fat in the diet. I didn't come up with the chocolate milk thing, I think built told me to try it and it has been working fine for me. But you are right, chocolate milk and mayo isn't for everyone.

 

[zoco]

Two workouts one week,one workout the other

 

[x~factor]

What works for me is Legs/Push/Pull. Resting every other day.

 

[dteller1]

for those of you that have said do a push pull legs routine each week, are you all natural?

 

[x~factor]

for those of you that have said do a push pull legs routine each week, are you all natural?

I am.

 

[dteller1]

can you post ur workout up pls?

 

[x~factor]

I always mix my routine up but this is what I did last.

Pull-
Pull Ups (BW)
Dead Lift (rack)
Iso-Lat Yates Row
BB Shrugs
Seated DB Curls

Push-
DB Shoulder Press
Smith BB Shoulder Press
BB Bench Press
Dips (BW)
Skull Crusher

Legs-
Squat
Hack Squat
Standing Leg Curl
Standing Calf Raises