I need advice, I have googled this question and seem to be getting different responses.
Should I train Chest/Back/Shoulders/Legs twice per week or only once? Also for those that say twice please provide a split I could use because i'm struggling to come up with a decent one.
Thanks in advance
06-04-2010, 12:05 PM #1
Chest/Back once or twice per week?Goal 1; 200 lbs by 1st January 2010
Goal 2; 100KG (220lbs) by June 1st 2010
06-04-2010, 12:16 PM #2
the week doesnt matter, the point is heres the split
Day 1: Chest, Triceps, Shoulder, Serratus
Bench (Flat, Incline, DB is even better if you are good at stabilizing)
Flies (I prefer freeweight, not peck deck)
Day 2: Back, Biceps, Forearms, Trapezius
Pulldown wide grip
Rows (BB, DB, T bar, as you wish)
EZ Reverse Curls
Day 3: Legs
Day 4: Rest
Repeat said schedule.
I think this routine is pretty solid for a split, contradict me if im wrong anywhere.
06-04-2010, 01:01 PM #3
I do a 3 day split as well:
- Moderate Intensity Cardio
- High intensity interval training
-Moderate Moderate Cardio
- Moderate Cardio
- Full body workout of some sort (recently been the 300 Workout)
- Sometimes nothing.
Each workout is switched up about every 2-4 weeks. I take protein right after I finish. One of the two days for each muscle group will be a superset day, which minimizes my time working out, but I only do this once a week per muscle group because supersets put a lot of strain on the body.Super Clean Bulk Year-Round
06-04-2010, 01:10 PM #4
06-04-2010, 01:12 PM #5
06-04-2010, 01:16 PM #6
06-04-2010, 01:20 PM #7
If I was working the same group of muscles every day that would be overtraining. If I was doing high intensity cardio every day that would be overtraining. Giving my muscle groups 72 hours of rest is not overtraining them.
My moderate cardio is walking up hill on the highest incline for 20 minutes.Super Clean Bulk Year-Round
06-04-2010, 01:23 PM #8
06-04-2010, 01:25 PM #9
06-04-2010, 02:06 PM #10
06-04-2010, 02:11 PM #11
- Join Date: May 2010
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06-04-2010, 02:15 PM #12
06-04-2010, 02:23 PM #13
No matter what we say the kid will still keep doing his routine. He won't listen till he plateaus which he eventually will. He'll stop getting his newbie gains and then come running asking what he's doing wrong.
Don't worry I don't condemn you. We are all cocky as hell when we start lifting and think we have the best routine and all. Just a head of advice you need rest days bro. With as many pro bodybuilders that I've talked to over the years they all can't stress diet and rest days enough. One pro BB I see every now and then at the gym works out one day then rests the next. He will never work out back to back days.
Just keep doing what your doing if it works for you and then once you plateau change it up and give yourself rest. And if you don't think you'll plateau your very wrong. Just wait. We all do-Nick
06-04-2010, 03:18 PM #14
The only thing is Chest, Shoulders + Triceps in one day is kinda a lot, especially considering I just recovered from a shoulder inury.
Hmmm anyway thanks for your input guys.Goal 1; 200 lbs by 1st January 2010
Goal 2; 100KG (220lbs) by June 1st 2010
06-04-2010, 03:49 PM #15
If you are training to failure and to maximum muscle fatigue in your workouts you should train chest/back once a week, but if your intensity level isn't high enough you may want to train them twice a week.
Training chest/back twice a week with a high intensity level you are to close to over training, and training them once a week you are far from over training. I read hundreds of time in the internet and the whole books I have, that is way better to undertrain than overtrain.
06-04-2010, 05:17 PM #16
06-04-2010, 05:26 PM #17
Holy broscience batman.
OP, I would highly recommend doing individual research, and not listening to idiots on these forums. Read some articles by Layne Norton, in which he says he made some of his best gains working each muscle 2x a week.Log: http://forum.bodybuilding.com/showthread.php?t=159714881&p=1213186101
"All things are poison, and nothing is without poison; only the dose permits something not to be poisonous."
06-04-2010, 05:34 PM #18
- Join Date: Jan 2010
- Location: Lake Forest, California, United States
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- Rep Power: 152
did not read every single persons split but I have tried several differnt types of splits and programs and for me nothing has worked nearly as good as a nice 6 day split
divide all muscle groups between 3 days, so you can get every muscle group twice a week. Rest the 7th day, perfection.The gym is my dream girl. She's always there when you need her. She builds you up. She doesn't judge you, but does encourage you. She doesn't flake. She treats you the same if you visit her 3 times a week or 6 times a week. Everytime you're with her you feel really good and get endorphins flowing. She'll never leave you, you would have to dump her. She makes you a better, stronger person; Mentally and Physically
Rep and you shall receive ;)
06-04-2010, 07:41 PM #19
And to the person who "lol'd" at my taking a rest week:I suggest you read up on why you need a rest WEEK. Yes, a whole week. Lifting puts a lot of stress on your body, and you'll eventually need a rest week. It's a plateau buster and removes the stress of lifting.
One last note: Everyone plateaus, but that doesn't mean they can't be broken. This will deffinitely stop working, and when it does I'll go "that dude from the net was right" but until then, I'm doing what I'm doing.
I do appreciate the tips though, and I'll use them eventually.
Last edited by cameraboirzu; 06-04-2010 at 07:49 PM.Super Clean Bulk Year-Round
06-04-2010, 07:58 PM #20
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also he probably trains long and hard each day he does train and he probably trains various muscle groups rather than the way alot of people like to hit each muscle part in a different workout etc.
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