Hit the muscles once or twice a week? When adding mass..

[FitWish]

I've been hitting my mucles (ALL of them) 2 times a week for the past 10 weeks...If I'm focusing on strictly building/adding mass...should I just hit them one time per week so that they rest longer and build?

My recovery time is amazingly fast since hitting them 2x per week...

[907xxx]

one time a week for sure

[tina722]

I've been hitting my mucles (ALL of them) 2 times a week for the past 10 weeks...If I'm focusing on strictly building/adding mass...should I just hit them one time per week so that they rest longer and build?

My recovery time is amazingly fast since hitting them 2x per week...

I do a three day split: chest&shoulders/back&abs/legs that I can get through twice in one week. I've been able to get stronger while on the program. However, my volume of work for each day is LOW. This is key, when I hit everything once a week, I did 4-5 sets of 6-7 excercises. Now I do 3 sets (sometimes 2) of 2-3 excercise/part. So it ends up being roughly the same per week, just split. This routine also lets me do a max/intense day (less reps), and an "endurance" day (10-15reps).

The key to building muscle is calorie surplus and increasing weight...the program can be tweaked to fit your liking.

[imperfectly_lou]

Most research has shown the optimal time between training muscle groups is generally 4-5 days. A week is a little too long.

[barbellina]

I do a three day split: chest&shoulders/back&abs/legs that I can get through twice in one week. I've been able to get stronger while on the program. However, my volume of work for each day is LOW. This is key, when I hit everything once a week, I did 4-5 sets of 6-7 excercises. Now I do 3 sets (sometimes 2) of 2-3 excercise/part. So it ends up being roughly the same per week, just split. This routine also lets me do a max/intense day (less reps), and an "endurance" day (10-15reps).

The key to building muscle is calorie surplus and increasing weight...the program can be tweaked to fit your liking.

I do something similar only more volume.

Chest/back
legs/calves
shoulders/arms
off
chest/back
legs/calves
shoulders/arms

I do 2-3 exercises per body for 3-4 sets. Abs are done 2-3x per week on nonconsecutive days. The trick, for me, is eating enough, especially ALOT of protein.

Tina: where's bi's + tri's? do you not train them?

[tina722]

I do something similar only more volume.

Chest/back
legs/calves
shoulders/arms
off
chest/back
legs/calves
shoulders/arms

I do 2-3 exercises per body for 3-4 sets. Abs are done 2-3x per week on nonconsecutive days. The trick, for me, is eating enough, especially ALOT of protein.

Tina: where's bi's + tri's? do you not train them?

yeah...but no specified time. I general do chinups and pullups for back day which gets my arms TIRED. I do BB curls at least once a week and dips once a week, but when I feel like it. I haven't done mutiple excercises though, perhaps I should start...

[fitnessfreak88]

I've been hitting my mucles (ALL of them) 2 times a week for the past 10 weeks...If I'm focusing on strictly building/adding mass...should I just hit them one time per week so that they rest longer and build?

My recovery time is amazingly fast since hitting them 2x per week...

I think do whatever feels right for you. If you are able to hit your body twice per week and get in a good workout each time then stick with it. I'd only start making changes once your strength stops increasing or you start feeling that you are not recovering properly.

I do an upper/lower split so always hit my muscles twice per week. Some people like to so full body workouts and they would definitely be hitting muscles 2-3 times per week. However, these workout splits tend to be most suitable for those that are relatively new to lifting as the intensity of the workouts is not as high (because not as much weight is eing lifted) so not as much recovery time is needed.

[Emma-Leigh]

I've been hitting my mucles (ALL of them) 2 times a week for the past 10 weeks...If I'm focusing on strictly building/adding mass...should I just hit them one time per week so that they rest longer and build?

My recovery time is amazingly fast since hitting them 2x per week...

As Lou-Lou mentioned - optimal growth in most (non assisted), when on a 'reasonable' training program, is 3-5 days.

You can read this thread here for more info.