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Hey Guys,
I have been running 6 week routines on body parts that happen to be lagging and I have had tremendous success, in regards to that.
Just some insight - I would do say chest on Monday and Friday. But I am not sure how it would work for chest, whats your opinions is this particular muscle different or should I try the same thing?
K1
Twice a week is fine dude.
/thread
not for your chest. but it might be for your triceps if you do them alot too on other days
also what have you done for the program?? just done that body part for 6 weeks?? or just dont it more. i was thinking of doing somethign similar. if yours has worked so wall could you breifly explain it ?? cheers
[QUOTE=AndrewK1;628972763]Hey Guys,
I have been running 6 week routines on body parts that happen to be lagging and I have had tremendous success, in regards to that.
Just some insight - I would do say chest on Monday and Friday. But I am not sure how it would work for chest, whats your opinions is this particular muscle different or should I try the same thing?
K1[/QUOTE]
I do the same thing for legs, only i space it out a little more. i have my first leg day, 2 days of other muscle groups, 1 break day and then second leg day, 2 days of other muscle groups. break. repeat. It has worked wonders for me. just make sure you're rested enough to go back and push it just as hard on your second day as you were your first.
i've seen studies that say muscle recovery takes 48-72 hours, i've never seen one that says it takes a full week. i could be wrong though, post a study that says otherwise if you've seen one
[QUOTE=bowlie;628976223]not for your chest. but it might be for your triceps if you do them alot too on other days
also what have you done for the program?? just done that body part for 6 weeks?? or just dont it more. i was thinking of doing somethign similar. if yours has worked so wall could you breifly explain it ?? cheers[/QUOTE]
Never hit your muscle groups on random days. No the idea is to focus on the a bodygroup for 6 weeks, twice a week. so you will do Chest/tris monday and the rest of your routine then friday comes chest and tris again. I go 6 days so this allows me to hit legs twice a week since I was lagging heavily on that. ( I hurt my back and I was not allowed to do legs :( . But yeah man go to my progress pics you'll see the difference in the two months alone.
[QUOTE=buckeye185;628989943]i've seen studies that say muscle recovery takes 48-72 hours, i've never seen one that says it takes a full week. i could be wrong though, post a study that says otherwise if you've seen one[/QUOTE]
I've seen a lot of studies, I will have to revise when I get home I am a work right now, i would say 48-72 would be more realistic though or we would all be theoretically over training.
ok cheers. its been something i want to try. but i decided to just work in a 5 day cycle not a 7 day one. but that was hard because some days i ended up doing back on the same day as judo wich isnt good.
Post what you're working out on what days
[QUOTE=dan987;629017843]Post what you're working out on what days[/QUOTE]
Monday : Chest/ Tris
Tuesday: Legs
Wednesday: Shoulders
Thursday: Back/Bi's
Friday: Chest /Tris
Sat: Legs
It might be too much for arms. I don't know, help me out if you have a useful suggestion.
Maybe I could do just chest and do tris and bis. shouldies and back I dont know.
I work every muscle group at least twice a week, mostly compounds:
A: Squat/Chest/Shoulders
B: Deadlift/Back
C: Abs and Calves(kinda a rest day, exercises are lighter as they're not compounds)
Then I repeat it like ABCABCABC, from time to time I put a rest day where I do nothing after a C if I feel I'm getting too tired, it's enough to get me going again the next day. I like higher frequency instead of higher volume.
[QUOTE=W.I.N.;629070873]I work every muscle group at least twice a week, mostly compounds:
A: Squat/Chest/Shoulders
B: Deadlift/Back
C: Abs and Calves(kinda a rest day, exercises are lighter as they're not compounds)
Then I repeat it like ABCABCABC, from time to time I put a rest day where I do nothing after a C if I feel I'm getting too tired, it's enough to get me going again the next day. I like higher frequency instead of higher volume.[/QUOTE]
You don't do arms? I could never do those types of lifts. Squat = exhausting I couldnt do anything on those days. much less chest AND shoulders
[QUOTE=buckeye185;628989943]i've seen studies that say muscle recovery takes 48-72 hours, i've never seen one that says it takes a full week. i could be wrong though, post a study that says otherwise if you've seen one[/QUOTE]
Depends on intensity.
I personally go pretty hard and cycle 1 and 2 a week.
[QUOTE=AndrewK1;629077073]You don't do arms? I could never do those types of lifts. Squat = exhausting I couldnt do anything on those days. much less chest AND shoulders[/QUOTE]
As I said I mostly do compounds, all chest exercises hit the tris, plus military press I do for shoulders, and all back exercises hit the biceps, so instead of separating a day for arms I just do the compounds again 3~ days later. Frequency over volume makes perfect sense to me specially considering the 48-72h muscle regen time thing, if they're already healed 3 days later I should damage them again so they're always regenerating and consequently getting bigger.
So, you don't Squat or Deadlift? Damn, those are awesome exercises, I always think those 2 plus Bench are the core exercises one must do, and the rest are just accessories that complement them.
[QUOTE=W.I.N.;629101473]As I said I mostly do compounds, all chest exercises hit the tris, plus military press I do for shoulders, and all back exercises hit the biceps, so instead of separating a day for arms I just do the compounds again 3~ days later. Frequency over volume makes perfect sense to me specially considering the 48-72h muscle regen time thing, if they're already healed 3 days later I should damage them again so they're always regenerating and consequently getting bigger.
So, you don't Squat or Deadlift? Damn, those are awesome exercises, I always think those 2 plus Bench are the core exercises one must do, and the rest are just accessories that complement them.[/QUOTE]
Sorry, I should clarify - I couldn't do all those lifts on the SAME day! lol, of course I dead and squat man! Come on bro, I'm not a rookie in the game anymore
It's fine, there are some programs that make you do your lacking muscle group twice a week. Chest takes about 48hours to recover so its fine to do it twice a week, just like every muscle group. It is fine but normally not recommeneded because it wont "work as well" or something like that.
No, you're fine.
[QUOTE=AndrewK1;628972763]Hey Guys,
I have been running 6 week routines on body parts that happen to be lagging and I have had tremendous success, in regards to that.
Just some insight - I would do say chest on Monday and Friday. But I am not sure how it would work for chest, whats your opinions is this particular muscle different or should I try the same thing?
K1[/QUOTE]
every muscle should be twice a week. but its also on how your body feels but u wanna keep them all equal. just dont max out youll b fine.
[QUOTE=AndrewK1;629104753]Sorry, I should clarify - I couldn't do all those lifts on the SAME day! lol, of course I dead and squat man! Come on bro, I'm not a rookie in the game anymore[/QUOTE]
oh lol, it's just you said you couldn't do any other lifts when you squat, so I thought "if he squats he just does the sets and then leaves the gym? I think he doesn't squat".
But still, when I said frequency over volume, it means I only do a couple exercises for chest and a couple more for shoulders(bench, incline bench, military press and side laterals, after I squat), I don't do like 4 exercises for each body part :D
Anyway, whatever works for you, if it's working then it's working I guess.
[QUOTE=-=Zeus=-!;629082773]Depends on intensity.
I personally go pretty hard and cycle 1 and 2 a week.[/QUOTE]
Completely missed your reply, yeah dude. Intensity is SO important.
I feel you on that one i figure 72 hours is more than enough.
[QUOTE=zepplin92;628973883]Twice a week is fine dude.[/QUOTE]
this.
Twice a week is fine, however you must be careful, if you train a muscle 2x a week try not to exceed 8 sets per session, and do not take all sets to failure.
Really all it comes down to is:
Intensity(physicaly aspect and poundagge aspect) and rest(mental and physical). If you can fit both of them into working a muscle 2x a week than by all means go ahead