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  1. #1
    Registered User alextimberlake's Avatar
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    Train each muscle once a week or twice a week?

    From everything I have read I can basically break routines down like this:

    Begineer: Train each muscle group 3 times a week doing full body exercises

    Intermediate: Train each muscle group 2 times a week doing upper/lower splits or other variations

    Advanced: Train each muscle group 1 time a week using 4-6 day splits that isolate one or two muscle groups a day.

    My PR's are:

    Bench: 275
    Squat: 380
    DL: 380

    My Questions:

    1. Should I be training each muscle group once or twice a week?
    2. What classifys as an advanced lifter? (strength, years trained, etc)
    3. Do you have any personal experience from switching from 2 to 1 times a week or visa versa?
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  2. #2
    Registered User jonathanhef's Avatar
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    Originally Posted by alextimberlake View Post
    From everything I have read I can basically break routines down like this:

    Begineer: Train each muscle group 3 times a week doing full body exercises

    Intermediate: Train each muscle group 2 times a week doing upper/lower splits or other variations

    Advanced: Train each muscle group 1 time a week using 4-6 day splits that isolate one or two muscle groups a day.

    My PR's are:

    Bench: 275
    Squat: 380
    DL: 380

    My Questions:

    1. Should I be training each muscle group once or twice a week?
    2. What classifys as an advanced lifter? (strength, years trained, etc)
    3. Do you have any personal experience from switching from 2 to 1 times a week or visa versa?
    I think I'd have to disagree with the fact that lifting every muscle group twice a week is classified as intermediate, while once a week is classified as advanced. I think this has more to do with goals than experience.

    However, from personal experience, I see greater gains from hitting every muscle group once a week. I'm probably rare in that I will usually only hit 1 muscle group per lifting session (with the exception of abs/forearms). I just feel like I can really tear apart the muscle group when it's my center focus. My energy is stretched a little thin when I'm lifting high volume for two muscle groups.

    That being said, muscle confusion is vital. Lift one way for 8 weeks, and swap it up for a while. Measure your gains and how you feel. Everyone responds differently to different styles of lifting.
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  3. #3
    Registered User 2goodFultz's Avatar
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    What works for one person isn't necessarily going to work for every one. Develope a routine built specifically around your goals and try different schemes. After trying each one for a month or so you'll get a better feel for what works best for you. Some people don't have the drive or morivation to hit the gym six days a week, some people do. Some people blessed with great genetics flat out don't have too.
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  4. #4
    Banned RJC24's Avatar
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    ^^

    no ones body reacts the same. It's not a intermediate, advanced thing. It's what you like better. Truth is, any workout plan works as long as it's not retarted. Theres Pro's and Con's of both. I've seen decent gains from both. SO what I do is to switch it up (and not get bored) run one for 6 weeks, then switch ect..
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  5. #5
    With my 89 vision Epilerik's Avatar
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    For beginner, it's not so much train each muscle 3x a week as it is train each movement 3x a week
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