hit muscles 2x a week or once ?

[PatchRobinson]

Alot of you have told me to do 2x a week but im not sure tho :S
I mean I was making gains when I hitting muscles once a week and i was always sore from training them like 2-3 days after, I used to have 2-3 exercises per bodypart. What makes 2x better ? i can understand you get more work done and that would possibly get more growth. When i train muscles 2x a week i dont get sore at all and it kind of concerns me, i know that not being sore doesnt mean ur not growing but i dont feel like im working the muscle enough unless its not sore. people ?

[SpongeBobNoPant]

Alot of you have told me to do 2x a week but im not sure tho :S
I mean I was making gains when I hitting muscles once a week and i was always sore from training them like 2-3 days after, I used to have 2-3 exercises per bodypart. What makes 2x better ? i can understand you get more work done and that would possibly get more growth. When i train muscles 2x a week i dont get sore at all and it kind of concerns me, i know that not being sore doesnt mean ur not growing but i dont feel like im working the muscle enough unless its not sore. people ?

In most cases, muscles don't need a whole week to recover. So, by training them twice a week, people can maximize their gains, by hitting them again after they've recovered.

[PatchRobinson]

In most cases, muscles don't need a whole week to recover. So, by training them twice a week, people can maximize their gains, by hitting them again after they've recovered.

i can see the logic haha but i think im not hitting my body hard enough for it to grow since you reduce ur volume

[spiderman997]

i can see the logic haha but i think im not hitting my body hard enough for it to grow since you reduce ur volume

Net volume is usually about the same. 3 sets for a body part twice a week is the same volume as 6 sets for a body part once a week.

[SpongeBobNoPant]

i can see the logic haha but i think im not hitting my body hard enough for it to grow since you reduce ur volume

I don't reduce the volume.

[doueveneat]

i would say if ur training naturally then once a week is normal

[PatchRobinson]

Net volume is usually about the same. 3 sets for a body part twice a week is the same volume as 6 sets for a body part once a week.

i know but i used to use (ill say for example) 3 chest exercises thats 9 sets and sometimes 10 if i felt like i needed one more

[SpongeBobNoPant]

i know but i used to use (ill say for example) 3 chest exercises thats 9 sets and sometimes 10 if i felt like i needed one more

I do 4 chest exercises (total of 12 sets) in one day, then 2 chest exercises (total of 6 sets) in another day. I apply the same concept for most bodyparts, and I've got nothing but great results. This is kind of the usual program in my gym.

[Icepray]

I don't reduce the volume.

I reduced the amount of sets I go to failure because my joints were hurting.


to OP if you haven't tried hitting them twice a week do it for a few months, you might end up enjoying it, I thought it made more sense and really enjoyed it, just listen to your body if you start feeling like ****. I find hitting the same group every 5 days works well for me, currently I'm doing every 6 days.

[PatchRobinson]

I do 4 chest exercises (total of 12 sets) in one day, then 2 chest exercises (total of 6 sets) in another day. I apply the same concept for most bodyparts, and I've got nothing but great results. This is kind of the usual program in my gym.

i like ur thinking there haha i might try that

[SpongeBobNoPant]

i like ur thinking there haha i might try that

In all honesty, most people on this forum use an abnormally low training volume, at least from my experience. I don't know anyone in real life who trains with such low volume and gets good results... But, like I said, this is just from my experience.

[spiderman997]

In all honesty, most people on this forum use an abnormally low training volume, at least from my experience. I don't know anyone in real life who trains with such low volume and gets good results... But, like I said, this is just from my experience.

4-6 work sets per bodypart a week master race reporting in.

[PatchRobinson]

In all honesty, most people on this forum use an abnormally low training volume, at least from my experience. I don't know anyone in real life who trains with such low volume and gets good results... But, like I said, this is just from my experience.

ye i think your right, im going to add maybe 1-2 more exercises to my push/pull routine

[SpongeBobNoPant]

4-6 work sets per bodypart a week master race reporting in.

It's awesome if it's working for you, but like I said, I don't know anyone in real life who does that and gets good results. We're all different I suppose.

[PatFel]

You do whatever you want. I like to work each muscle group about once every 5 days. It's a good balance for me and I feel like i get enough stimulation as well as frequency.
If it takes 2-3 days to recover I don't see why you can't work each muscle group twice a week though

[spiderman997]

You do whatever you want. I like to work each muscle group about once every 5 days. It's a good balance for me and I feel like i get enough stimulation as well as frequency.
If it takes 2-3 days to recover I don't see why you can't work each muscle group twice a week though

Muscle recovery can take up to two weeks. I say sadistically punish them for taking so long to recover.

[Icepray]

Muscle recovery can take up to two weeks. I say sadistically punish them for taking so long to recover.

You're a PLer right? aren't there benefits to going to failure for strength or am I being a bro xD (just curious I'm not in it for PLing).

[MrB1g]

Twice. This is not debatable in terms of benefit.

You're a PLer right? aren't there benefits to going to failure for strength or am I being a bro xD (just curious I'm not in it for PLing).

You're far less likely to train to 'failure' in powerlifting than in bodybuilding.

[Cser]

I train each muscle group once a week but I'm small and get no results

[MrB1g]

I train each muscle group once a week but I'm small and get no results

Train them twice a week and you'll be Mr Olympia.


I guarantee it. I have studied first year statistics.

[Icepray]

You're far less likely to train to 'failure' in powerlifting than in bodybuilding.

Oh okay, makes sense too. Thanks for the answer

[Yutes]

I only target legs once a week.

I'm meant to be following a strength / building split and I always find myself moving around isolated preacher work. I love doing it after chest because biceps are only slightly fatigued from stabilising but I do enjoy it after 10+ sets of barbell rows (even though my biceps are destroyed).

The one ****up I used to make when I did splits, I would think "ffs i only have 7 days I can't fit it all in" - brb I didn't even think of working it out over 8-10 days (didn't think of this till Layne Norton said something in a video once).

[NP603]

Yeah i dont reduce the volume of course i do different exercises but i keep intensity the same and im recovered by the next time cause i can tell on a weekly progression my strength increases

[NightcoreStyle]

I was doing once a week everything. For a month i am doing twice a week and I gained good strength and I feel like I grew in this 1 month.

[spurdo]

I train each muscle group once a week but I'm small and get no results

Holy fuk u natty brah?

[NightcoreStyle]

I train each muscle group once a week but I'm small and get no results

You skinny **** 6'1" and 130 lbs ....

[goobyplss]

Do it once or twice.. both work in my opinonn.

I train each muscle group once a week but I'm small and get no results

^ proof

[PatchRobinson]

so basically it doesnt really matter which you do, its just a matter of choice and opinion :L:L

[goobyplss]

so basically it doesnt really matter which you do, its just a matter of choice and opinion :L:L

i think so.. just do what you prefer.

[NightcoreStyle]

Well, it matters in a way. The growing occurs for 48(max 72 hours) after training. Training twice a week you will start this growing 2 times. Some people say that if you train once and harder, you will get big, but your body can't absorb more protein to ACTUALLY get bigger with more volume