Does anybody lift each muscle group once a week?

[Trent11]

In a few years of lifting, I have never done this and am starting it next week. For those who do it, what kind of results are you guys getting? I'm having some doubts.

[elite2292]

I hit them once a week seeing pretty good gains on a 3 day split usually hit them pretty hard so my muscles usually take 3-4 days to recover.

[Kevin1195]

Do not start doing that. Very stupid decision if you do.

[spiderman997]

Why would you do that?

[ASValenti]

The only time you will do this is when your body can't recover the muscle fast enough to work that muscle group more than once a week. You usually see highly experienced (older) lifters doing this.

[Kevin1195]

The only time you will do this is when your body can't recover the muscle fast enough to work that muscle group more than once a week. You usually see highly experienced (older) lifters doing this.

Maybe stupid older lifters. The only time you should do this is if you are cycling anabolics.

[Trent11]

There are several doubts with the workout but I've talked to many people who have been successful with it. They are not cycling anabolics and have had huge gains. If you work hard enough I think it can be a good workout. Can I get some input from someone a little more experienced, not beginners please.

[ASValenti]

Maybe stupid older lifters. The only time you should do this is if you are cycling anabolics.

You don't know what you're talking about.

There are several doubts with the workout but I've talked to many people who have been successful with it. They are not cycling anabolics and have had huge gains. If you work hard enough I think it can be a good workout. Can I get some input from someone a little more experienced, not beginners please.

If you work with high intensity you should see some gains, but I doubt it's gonna take a whole 7 days for that muscle group to recover at 19yo with a few years of lifting experience. Personally, lifting with higher frequency (2x a week per muscle group) has worked better for me.

When it comes down to it though, everyone is different and you have to find out for yourself.

[Kevin1195]

There are several doubts with the workout but I've talked to many people who have been successful with it. They are not cycling anabolics and have had huge gains. If you work hard enough I think it can be a good workout. Can I get some input from someone a little more experienced, not beginners please.

huge gains:yes
optimal gains: absolutely not

[Trent11]

I've switched up workouts for 5 years now but never a workout with one muscle group once a week so I wanted to test it out. I've come along way and think I have pretty good deal of experience for my age. But im looking for someone whos tried it out.

PLS GO KEVIN - do u even lift?

[spiderman997]

Empirical evidence shows that it is NOT a good way to train even if you are experienced. I don't know why you made this thread if you aren't going to listen.

[Kevin1195]

Nope, no lifting for me. Just fapping. There are several studies done on this and I'm sure someone even of your intellect is capable of finding them, but if you want to be a complete dumba$$ and only listen to what you want to hear then go right on ahead. Experience =/= knowledge.

Edit: Have tried a bro split.

[Trent11]

Empirical evidence shows that it is NOT a good way to train even if you are experienced. I don't know why you made this thread if you aren't going to listen.

I agree but isn't it true that everyones bodies are different and react to different types of workouts. I understand that you are "mr. bodybuilder" and have 11,500 posts and ur opinion is ALWAYS CORRECT, but once again I would like to hear input from those who have tried it. Not 16 and 17 year olds(ages of other posters). Iv'e read the cons and have talked to experienced lifters. All I wanted to know how successful people have been with these types of workouts. I would appreciate it you showed a little respect. I am open to opinions but the only thing you have offered is "empirical evidence".

[jeulz]

I'm doing it now, good gains, muscles sore + DOMS for about 4-5 days so It's pretty impossible for me to work out those muscles twice a week.

Ofcourse you have to hit them pretty pretty hard

[ASValenti]

Empirical evidence shows that it is NOT a good way to train even if you are experienced. I don't know why you made this thread if you aren't going to listen.

You don't agree that if your muscles are still worked and sore from your last workout that they shouldn't be hit again until recovered? Eventually you'll hit a point where your body can't recover as fast, and you have to lower your frequency, right? I could be misunderstanding your stance on the topic, I'm not sure how experienced you mean when you say "even if you are experienced".

[Trent11]

I'm doing it now, good gains, muscles sore + DOMS for about 4-5 days so It's pretty impossible for me to work out those muscles twice a week.

Ofcourse you have to hit them pretty pretty hard

Thanks for your input. Im pretty excited to try it out.

[spiderman997]

I agree but isn't it true that everyones bodies are different and react to different types of workouts. I understand that you are "mr. bodybuilder" and have 11,500 posts and ur opinion is ALWAYS CORRECT, but once again I would like to hear input from those who have tried it. Not 16 and 17 year olds(ages of other posters). Iv'e read the cons and have talked to experienced lifters. All I wanted to know how successful people have been with these types of workouts. I would appreciate it you showed a little respect. I am open to opinions but the only thing you have offered is "empirical evidence".

http://www.ncbi.nlm.nih.gov/pubmed/8563679
Protein synthesis in naturals only elevates for 36 hours in naturals, you spend half of the week NOT GROWING. Meta studies also show that training muscles at least twice a week is optimal for growth, even in advanced lifters. Again, if you don't want to listen, your mistake.

[spiderman997]

You don't agree that if your muscles are still worked and sore from your last workout that they shouldn't be hit again until recovered? Eventually you'll hit a point where your body can't recover as fast, and you have to lower your frequency, right? I could be misunderstanding your stance on the topic, I'm not sure how experienced you mean when you say "even if you are experienced".

Soreness and recovery is going to be a function of volume. Obviously you can't do 30 sets for a bodypart twice a week. If you do 4-6 sets per bodypart, there is no reason you can't train every bodypart 2+ times a week.

[Kevin1195]

You don't agree that if your muscles are still worked and sore from your last workout that they shouldn't be hit again until recovered? Eventually you'll hit a point where your body can't recover as fast, and you have to lower your frequency, right? I could be misunderstanding your stance on the topic, I'm not sure how experienced you mean when you say "even if you are experienced".

Soreness =/= growth
Soreness is waste buildup

[Trent11]

http://www.ncbi.nlm.nih.gov/pubmed/8563679
Protein synthesis in naturals only elevates for 36 hours in naturals, you spend half of the week NOT GROWING. Meta studies also show that training muscles at least twice a week is optimal for growth, even in advanced lifters. Again, if you don't want to listen, your mistake.

Thats all I wanted to hear. Thanks for your info.

[comps]

I did once a week when I first started.
Phucking dumb idea.

[Trent11]

nope, no lifting for me. Just fapping. There are several studies done on this and i'm sure someone even of your intellect is capable of finding them, but if you want to be a complete dumba$$ and only listen to what you want to hear then go right on ahead. Experience =/= knowledge.

Edit: Have tried a bro split.

negged

[Trent11]

I did once a week when I first started.
Phucking dumb idea.

What did your split look like.

Im going to do:
Monday - Legs
Tuesday- Chest
Wednesday-Back-Traps
Thursday-Arms
Friday- Shoulders-Calfs
Saturday- Legs again (lacking)
Sunday -Cardio

When you first started did you have the same intensity as you would if you did it now. I think that plays as a large part in this type of workout.

[ASValenti]

Soreness and recovery is going to be a function of volume. Obviously you can't do 30 sets for a bodypart twice a week. If you do 4-6 sets per bodypart, there is no reason you can't train every bodypart 2+ times a week.

Right. So you're saying that doing 15 sets 2x a week would not be equivalent in gains to 30 sets 1x a week. So as we get to the point of slower recovery, you're saying it would be better to lower sets into a range where the lifter can hit muscle groups twice a week, whatever that number may be, not just lowering frequency to 1x a week. (Maintain frequency, adjust volume?)

I did once a week when I first started.
Phucking dumb idea.

Same here, my gains took off when I got my diet in order and started a push/pull/legs routine.

[spiderman997]

Right. So you're saying that doing 15 sets 2x a week would not be equivalent in gains to 30 sets 1x a week. So as we get to the point of slower recovery, you're saying it would be better to lower sets into a range where the lifter can hit muscle groups twice a week, whatever that number may be, not just lowering frequency to 1x a week. (Maintain frequency, adjust volume?)

Yes basically. There is also a point of diminishing returns. Compared 1 set to 3 sets. You obviously get a lot more out of 3 sets than you do out of 1, this is a given. Now compare 30 sets to 33 sets. Is the difference significant at all, in the slightest? Most of the literature on training shows that you get more effect by splitting training load up into smaller loads, so that you get more from each individual session and get around this drop in efficiency.

[comps]

What did your split look like.

Im going to do:
Monday - Legs
Tuesday- Chest
Wednesday-Back-Traps
Thursday-Arms
Friday- Shoulders-Calfs
Saturday- Legs again (lacking)
Sunday -Cardio

When you first started did you have the same intensity as you would if you did it now. I think that plays as a large part in this type of workout.

I did something like Derek Charlebois 12 week trainer.
Then again, I half squatted and didn't deadlift then lol.

Still progression will be slower doing a routine like yours in comparison to other routines.

[ASValenti]

Yes basically. There is also a point of diminishing returns. Compared 1 set to 3 sets. You obviously get a lot more out of 3 sets than you do out of 1, this is a given. Now compare 30 sets to 33 sets. Is the difference significant at all, in the slightest? Most of the literature on training shows that you get more effect by splitting training load up into smaller loads, so that you get more from each individual session and get around this drop in efficiency.

Makes sense. The only reason I could come up with myself for why frequency is superior to volume is that we're creatures of habit and our bodies adapt to what we do most. (Throw in progressive overload and you'll add mass). It's nice to see some science behind it.

[mmmason123]

Empirical evidence shows that it is NOT a good way to train even if you are experienced. I don't know why you made this thread if you aren't going to listen.

ur legs are effffing crazy mirin how big are those suckers

[spiderman997]

Makes sense. The only reason I could come up with myself for why frequency is superior to volume is that we're creatures of habit and our bodies adapt to what we do most. (Throw in progressive overload and you'll add mass). It's nice to see some science behind it.

I've written a ton about the science behind frequency vs. volume on this forum. Quote from another post I made with some good links:

http://www.begin2dig.com/2010/04/hyp...day-1-and.html
^ Comparison of the response curve to training volume. Hypertrophic response drops off steeply after 4-6 sets.
http://www.ncbi.nlm.nih.gov/pubmed/16287373
^ Meta study analyzing the best training frequencies for natural lifters from beginners to advanced lifters
http://forum.body-fitness.nl/The-inf...hym500296.aspx
^ Another meta
http://www.ncbi.nlm.nih.gov/pubmed/8563679
^ Hypertrophic response in reaction to training drops off in 36 hours in natural lifters
http://www.myosynthesis.com/dispel-dogma-find-gems
^ Matthew Perryman weighs in on adaptations to high frequency training routines, including Bulgarian style daily training
http://www.bodyrecomposition.com/mus...ass-gains.html
^ Lyle McDonald weighs in on optimal training frequency for muscle gain in naturals

[spiderman997]

ur legs are effffing crazy mirin how big are those suckers

Thanks. I was getting really, really, reeeeeeeally tired of being called out every day about not having an AVI. I'm slightly curious if everyone will suddenly start believing everything I say more easily.