Working body parts once or twice a week?

[radagascar]

I'm starting to build a new workout for my 12 week bulk starting in January. For the past month or so I've been using a program where I work chest shoulders biceps one day and the next workout is legs triceps back. I alternate that (with abs thrown in both workouts)with a day of rest in between so essentially everything is worked twice a week. I'm wondering if breaking the workout down to work everything once a week is a sound idea. I vaguely remember there being a good reason to just work everything once a week but maybe I'm thinking of something else. Once I get my supplementation and workout figured out I'll post it for review.

[crusher777]

Once a week is fine. On your old routine, some muscles like triceps and biceps are actually getting worked 4 times a week because they are worked indirectly with other muscles (triceps with chest, biceps with back). I've never really seen a workout split up like that, but if it's working then there's no need to fix it. How were your results from that workout?

[twellons]

2x a week for mass and Hypertrohy

1x a week for pure strength....


Either will work , just may take some modifications on the intensities.

[twellons]

I got more mass from a full body 3x/week program ... But my shape was ****


I got more strength and better shape a few years later from a 3 day split ... but my mass suffered....


I'm currently going for a 5 day split that will work a couple of key groups twice a week , and others once.

[radagascar]

Well since I'm thin and coming out of bootcamp, pretty untrained I made decent gains combined with eating a lot and decent supplementation. I'm going for mass and hypertrophy so I guess I'm on the right path then. I break it up this way because there's not as much involvement from other muscle groups in the exercises and everything gets worked out every day and to a maximal amount on days when they are intended to be worked. Maybe my newbie logic is flawed but it seems effective to me.

[startinout12]

low volume more frequency is best. Whoever said once a week is for strenght up above is completely wrong. Powerlifters do it more than once a week and they are very strong. People on this site.

[Nick1971]

What works for me is working a muscle group twice weekly. I still make good gains with once a week, however.

[twellons]

low volume more frequency is best. Whoever said once a week is for strenght up above is completely wrong. Powerlifters do it more than once a week and they are very strong. People on this site.

Please notice my last line in my above post.


An experienced lifter that is experienced in knowing the modifications in intensity can do it 5 days a week and know how and when to maximize... Someone fairly knew , will do better strength wise by giving their muscles a longer rest period.

( Meaning the entire muscle group... Keep in mind that each muscle group will usually get hit twice a week as a secondary muscle ... )

Chest And Tris Also hit Delts a bit ... So a Delt Day added to that means Delts get hit twice ...

My impression on the question was weather he should FOCUS on the same muscle group as primary once or twice a week.


Again , Either will work .... Intensity and modifications may matter.

[startinout12]

5 day splits are gay ok 3 days a week is the best. Check into doggcrapp philosiphies. That guy is on the money

[dcamnc]

I do best, strength wise, on two days a week per compound lift. I stick with strength programs mostly, since I don't notice much muscle size difference between bodybuilding and strength programs, to kill two birds with one stone.

[twellons]

5 day splits are gay ok 3 days a week is the best. Check into doggcrapp philosiphies. That guy is on the money

Lol .... No offense man , but seriously ... 3 day / 5 Day / 7 day can all be the best for a given individual .... While I agree that a 3 day split may be optimal for some ( Especially beginners ) Your age is showing in your know it all condescending attitude.




Personally I started on a 3 day Full body work out at 19 ... Then went to a 3 day split at 24, Now I'm on a 5 day split with 2-3 body parts one time per week.

Of course my restrictions are time. So for me the 5 day split works best and I get a better well rounded workout than trying to cram a few exercises per day and end up like I did back in the beginning with too many lagging body parts.




To the OP , Again , read my first reply ... Both will give you gains , but it's pretty excepted that the longer the break (within reason)the more the strength , the less of the break the more mass and size you get. The most important thin is make sure you are well rounded and focus on alot more of the big muslce compoiund moves to increase your Growth Hormone release.

[startinout12]

Lol .... No offense man , but seriously ... 3 day / 5 Day / 7 day can all be the best for a given individual .... While I agree that a 3 day split may be optimal for some ( Especially beginners ) Your age is showing in your know it all condescending attitude.




Personally I started on a 3 day Full body work out at 19 ... Then went to a 3 day split at 24, Now I'm on a 5 day split with 2-3 body parts one time per week.

Of course my restrictions are time. So for me the 5 day split works best and I get a better well rounded workout than trying to cram a few exercises per day and end up like I did back in the beginning with too many lagging body parts.




To the OP , Again , read my first reply ... Both will give you gains , but it's pretty excepted that the longer the break (within reason)the more the strength , the less of the break the more mass and size you get. The most important thin is make sure you are well rounded and focus on alot more of the big muslce compoiund moves to increase your Growth Hormone release.

Yes lets listen to the guy who has been working out for 11 years and who has barely gained any muscle for advice. Great plan. Listen to him and u will get no where fast.

[twellons]

Who said I've barely gained any muscle kid ? You know nevermind , Argueing over the internet lol ...


Good luck to you OP !!

[startinout12]

Who said I've barely gained any muscle kid ? You know nevermind , Argueing over the internet lol ...


Good luck to you OP !!

I said it. Look at ur stats. Not that hard to figure out.

[merkong]

I was a once a week wonder for years. The fear of overtraining was brutal... I now go each group twice a week. Lower volume and a different routine for each of the two chest/tricep/leg days and for each of the two back/bicep/shoulder days.

It's a great routine and is outlined on my bodyblog and in my workout tracker. I'd check it out.

merkong

[merkong]

twellon says: "Who said I've barely gained any muscle kid ? You know nevermind , Argueing over the internet lol..."

startingout fires back with: "I said it. Look at ur stats. Not that hard to figure out."

And merkong finishes with: "I could tear you both in half... I'm a freaking monster. At least I put up a full set of stats and pics. OP, check out my routine. If these "fellas" don't stop flailing at each other, I'll let you watch me finish them off..."

[twellons]

Merk .... Good post ...


I start to post my old '03 pics but at the moment I'm too distracted to post them all since there is no "bulk" upload. Unless you can lead me to the correct option in the CP settings ?

[Fitzwell]

I was a once a week wonder for years. The fear of overtraining was brutal... I now go each group twice a week. Lower volume and a different routine for each of the two chest/tricep/leg days and for each of the two back/bicep/shoulder days.

It's a great routine and is outlined on my bodyblog and in my workout tracker. I'd check it out.

merkong

I am on the same split and absolutely love it. Each muscle group gets hit hard and you have the chance to do a lot of different exercises for each one, yet you come into each workout feeling pretty well rested.

Rada..I suggest just staying with whatever has worked best for you. If doing your muscle groups twice per week has been working there is nothing wrong with sticking with that. I would recommend changing up what muscle groups you do together and on what days every 4-6 weeks so you don't fall into the same routine and see your growth flat line. Also as mentioned above, you may want to consider working triceps and shoulders with chest, and biceps with back since those smaller muscles groups are already getting broken down to an extent when you are lifting the larger ones. If you do end up doing 1 muscle group per day, what worked for me was starting with my larger muscle groups at the beginning of the week and working down to the smaller ones at the end of the week. Either way good luck! I'm sure you will come out well.

[merkong]

twellon says: "Who said I've barely gained any muscle kid ? You know nevermind , Argueing over the internet lol..."

startingout fires back with: "I said it. Look at ur stats. Not that hard to figure out."

And merkong finishes with: "I could tear you both in half... I'm a freaking monster. At least I put up a full set of stats and pics. OP, check out my routine. If these "fellas" don't stop flailing at each other, I'll let you watch me finish them off..."

I'm actually pretty harmless. I look 30 at 42 but still act 42+ as far as cantankerosity. OP, seriously though, some like it once a week (my wife) and some like it twice a week (my gf)... No, wait I meant working muscle groups once or twice a week each have their advantages. Do what works. Check out peoples routines and when you find a fit do it... Make sure you mix it up every couple of months... GL