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  1. #1
    Registered User Big Joe2's Avatar
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    How often should I train each muscle?

    I train each muscle once a week but I have read some people with good genetics should train each muscle more often. How can I tell if I am one of these people and do some muscles need more recovery time than others? I often do 10 sets to failure or near failure for each muscle. Sometimes I do forced reps.

    Thanks in advance.
    Last edited by Joe Twomey; 12-29-2006 at 08:58 AM.
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  2. #2
    Banned chongoblanco's Avatar
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    Originally Posted by Joe Twomey View Post
    I train each muscle once a week but I have read some people with good genetics should train each muscle more often. How can I tell if I am one of these people and do some muscles need more recovery time than others? I often do 10 sets to failure or near failure for each muscle. Sometimes I do forced reps.

    Thanks in advance.
    Okay you are 13 so you should focus on full body workouts; i think there was a pretty good thread on them in "teen bodybuilding".

    I started out doing full body and then progressed into a split...

    bicep/back/legs......tricep/chest/shoulders.

    and i occasionaly mix it 'round. Alot of people prefer to only do two muscle groups each workout, i used to do that for a while but i found that at my age, and the size of the weights i CHOOSE to do, it was underworking.

    With the whole recovery time thing, think of it like this, as long as you aren't doing the same muscle two days in a row you are sweet, and you have to have rest days of actual rest.

    Okay so you say that you do 10 sets to failure, by this i take it you mean 10 reps? for say 3 sets?
    You, at 13, want to be doing 3 sets of 15 for each exercise.
    Eventually you will get down to like, i do 3x10 or 3x8.
    Last edited by chongoblanco; 12-29-2006 at 10:56 AM. Reason: added some xtra stuff
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  3. #3
    Australia's #1 Judoka Goofxta's Avatar
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    Once or twice a year, shock your muscles and just workout each muscle two days in a row. Huge trauma. Good stuff.

    Normally its once a week to work out but if you don't get DOMS you could either be recovering quickly OR you aren't working hard enough, so don't get those two confused.
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  4. #4
    F**k Genetics. sgermann's Avatar
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    once a week should be fine. Just make sure to get in a really good workout on those days.
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    It's optimal to train each muscle twice a week, but then again, training frequency varies with everyone because of what program they're doing.

    Also, read through this.
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    Registered User Alan S's Avatar
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    I do full body workouts 3-4 times a week, although I have just started doing Deads and squats on different days. This works for me, but it's different for everybody.
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    starting weight: 77 lbs at 11 years old
    Goal: Get in the shape I would need to be in to compete. This is a long term goal, and whether I actually compete or not doesn't matter, I would just like to be able to say I could do it, and do well, should I ever decide to. I'm in much better shape than in my avatar, but unforunately I can't update my pics as I can't load new ones onto my computer. I'll keep trying.
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    Registered User mateostarks's Avatar
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    Originally Posted by Joe Twomey View Post
    I train each muscle once a week but I have read some people with good genetics should train each muscle more often. How can I tell if I am one of these people and do some muscles need more recovery time than others? I often do 10 sets to failure or near failure for each muscle. Sometimes I do forced reps.

    Thanks in advance.
    13 years old


    Stick with bodyweight exercises.
    Pullups situps pushups running. Dont listen to this people. Do it 3 times a week

    ur 13 master those exercises first..
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  8. #8
    Registered User yung-gun1's Avatar
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    start out slow, maybe 3 sets for 10-15

    after a i guess 3 months, do rippetoes, im getting good progress with it
    Working my way to the top.

    Bench - 215
    Squat - 315 Parallel
    Deadlift - 410
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  9. #9
    Registered User MOHAWKA's Avatar
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    Mateostarks is right man, stick with mainly bodyweight excercises. You dont want to stunt your growth, u have plenty of time to get huge.
    get B.A.F.
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  10. #10
    SEO 10k/day Baker19's Avatar
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    Originally Posted by MOHAWKA View Post
    Mateostarks is right man, stick with mainly bodyweight excercises. You dont want to stunt your growth, u have plenty of time to get huge.
    I think that all depends on were you are in your growth (puberty)....


    If your gunna do weights don't do 1rm stick within 7-12 rep range and you wont screw up your growth plates.. No dl's though..... Have atleast 2 days a week were you just relax...

    Just ask your doctor he knows you better than any of us...

    I know I'm being a hypocrite if you look at my sig but I learned my lesson....
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