train each muscle once or twice per week?

[jens]

Hi!

I´ve heard a lot of different opinions.
I´ve been training for 8 months in the gym, and the four last ones have been really hard, I have worked out hard.
Now, should I train each muscle just once per week, or twice?
Some people say that I should train it just once, but other people says my muscles will grow more with two times a week.
What should I do?
I eat extra protein.

Thanks!

[BigPicture]

well training 2 times a week could make the muscles not get enough rest to fully recover and grow!

[EAE]

2>1 ... as long as you put the time into setting it up correctly.
Look up DFHT if you want to see what a good 2x per week program (w/ periodization) looks like.

Of course, there are times where lower frequency training is better, but I think you were just looking for a general answer.

[hyp3r3xt3nsion]

Originally posted by EAE
2>1 ... as long as you put the time into setting it up correctly.
.

exactly. proper setup is key, not just throwing it helter-scelter and saying 'looks good enough'

[Younglifter14]

Originally posted by EAE
2>1 ... as long as you put the time into setting it up correctly.
Look up DFHT if you want to see what a good 2x per week program (w/ periodization) looks like.

Of course, there are times where lower frequency training is better, but I think you were just looking for a general answer.

nice answer

Young

[egoatdoor]

Originally posted by jens
Hi!

I´ve heard a lot of different opinions.
I´ve been training for 8 months in the gym, and the four last ones have been really hard, I have worked out hard.
Now, should I train each muscle just once per week, or twice?
Some people say that I should train it just once, but other people says my muscles will grow more with two times a week.
What should I do?
I eat extra protein.

Thanks!

If you need to prioritize one or two muscles, its OK to work them twice a week for a period of time, but you must also decrease the intensity of training the other muscle groups so that 1) the lagging part(s) can catch up and 2) you do not overtrain.

Personally, I have been doubling up on chest, calves and back the last two months ( one month to go) so these lagging parts catch up with my shoulders and quads.