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  1. #1
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    Is Chest twice a week too much

    Hey Guys,

    I have been running 6 week routines on body parts that happen to be lagging and I have had tremendous success, in regards to that.

    Just some insight - I would do say chest on Monday and Friday. But I am not sure how it would work for chest, whats your opinions is this particular muscle different or should I try the same thing?

    K1
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  2. #2
    whole milk on a cut zepplin92's Avatar
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    Twice a week is fine dude.
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  3. #3
    I'm driven by results. AndrewK1's Avatar
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  4. #4
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    not for your chest. but it might be for your triceps if you do them alot too on other days

    also what have you done for the program?? just done that body part for 6 weeks?? or just dont it more. i was thinking of doing somethign similar. if yours has worked so wall could you breifly explain it ?? cheers
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    Originally Posted by AndrewK1 View Post
    Hey Guys,

    I have been running 6 week routines on body parts that happen to be lagging and I have had tremendous success, in regards to that.

    Just some insight - I would do say chest on Monday and Friday. But I am not sure how it would work for chest, whats your opinions is this particular muscle different or should I try the same thing?

    K1
    I do the same thing for legs, only i space it out a little more. i have my first leg day, 2 days of other muscle groups, 1 break day and then second leg day, 2 days of other muscle groups. break. repeat. It has worked wonders for me. just make sure you're rested enough to go back and push it just as hard on your second day as you were your first.
    -Slow is smooth, smooth is fast.
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  6. #6
    Registered User buckeye185's Avatar
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    i've seen studies that say muscle recovery takes 48-72 hours, i've never seen one that says it takes a full week. i could be wrong though, post a study that says otherwise if you've seen one
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  7. #7
    I'm driven by results. AndrewK1's Avatar
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    Originally Posted by bowlie View Post
    not for your chest. but it might be for your triceps if you do them alot too on other days

    also what have you done for the program?? just done that body part for 6 weeks?? or just dont it more. i was thinking of doing somethign similar. if yours has worked so wall could you breifly explain it ?? cheers
    Never hit your muscle groups on random days. No the idea is to focus on the a bodygroup for 6 weeks, twice a week. so you will do Chest/tris monday and the rest of your routine then friday comes chest and tris again. I go 6 days so this allows me to hit legs twice a week since I was lagging heavily on that. ( I hurt my back and I was not allowed to do legs . But yeah man go to my progress pics you'll see the difference in the two months alone.

    Originally Posted by buckeye185 View Post
    i've seen studies that say muscle recovery takes 48-72 hours, i've never seen one that says it takes a full week. i could be wrong though, post a study that says otherwise if you've seen one
    I've seen a lot of studies, I will have to revise when I get home I am a work right now, i would say 48-72 would be more realistic though or we would all be theoretically over training.
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  8. #8
    Registered User bowlie's Avatar
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    ok cheers. its been something i want to try. but i decided to just work in a 5 day cycle not a 7 day one. but that was hard because some days i ended up doing back on the same day as judo wich isnt good.
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  9. #9
    Made in Europe™ dan987's Avatar
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    Post what you're working out on what days
    signature space
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  10. #10
    I'm driven by results. AndrewK1's Avatar
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    Originally Posted by dan987 View Post
    Post what you're working out on what days
    Monday : Chest/ Tris
    Tuesday: Legs
    Wednesday: Shoulders
    Thursday: Back/Bi's
    Friday: Chest /Tris
    Sat: Legs

    It might be too much for arms. I don't know, help me out if you have a useful suggestion.

    Maybe I could do just chest and do tris and bis. shouldies and back I dont know.
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  11. #11
    Registered User W.I.N.'s Avatar
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    I work every muscle group at least twice a week, mostly compounds:

    A: Squat/Chest/Shoulders
    B: Deadlift/Back
    C: Abs and Calves(kinda a rest day, exercises are lighter as they're not compounds)

    Then I repeat it like ABCABCABC, from time to time I put a rest day where I do nothing after a C if I feel I'm getting too tired, it's enough to get me going again the next day. I like higher frequency instead of higher volume.
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  12. #12
    I'm driven by results. AndrewK1's Avatar
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    Originally Posted by W.I.N. View Post
    I work every muscle group at least twice a week, mostly compounds:

    A: Squat/Chest/Shoulders
    B: Deadlift/Back
    C: Abs and Calves(kinda a rest day, exercises are lighter as they're not compounds)

    Then I repeat it like ABCABCABC, from time to time I put a rest day where I do nothing after a C if I feel I'm getting too tired, it's enough to get me going again the next day. I like higher frequency instead of higher volume.
    You don't do arms? I could never do those types of lifts. Squat = exhausting I couldnt do anything on those days. much less chest AND shoulders
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  13. #13
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    Originally Posted by buckeye185 View Post
    i've seen studies that say muscle recovery takes 48-72 hours, i've never seen one that says it takes a full week. i could be wrong though, post a study that says otherwise if you've seen one
    Depends on intensity.

    I personally go pretty hard and cycle 1 and 2 a week.
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  14. #14
    Registered User W.I.N.'s Avatar
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    Originally Posted by AndrewK1 View Post
    You don't do arms? I could never do those types of lifts. Squat = exhausting I couldnt do anything on those days. much less chest AND shoulders
    As I said I mostly do compounds, all chest exercises hit the tris, plus military press I do for shoulders, and all back exercises hit the biceps, so instead of separating a day for arms I just do the compounds again 3~ days later. Frequency over volume makes perfect sense to me specially considering the 48-72h muscle regen time thing, if they're already healed 3 days later I should damage them again so they're always regenerating and consequently getting bigger.

    So, you don't Squat or Deadlift? Damn, those are awesome exercises, I always think those 2 plus Bench are the core exercises one must do, and the rest are just accessories that complement them.
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  15. #15
    I'm driven by results. AndrewK1's Avatar
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    Originally Posted by W.I.N. View Post
    As I said I mostly do compounds, all chest exercises hit the tris, plus military press I do for shoulders, and all back exercises hit the biceps, so instead of separating a day for arms I just do the compounds again 3~ days later. Frequency over volume makes perfect sense to me specially considering the 48-72h muscle regen time thing, if they're already healed 3 days later I should damage them again so they're always regenerating and consequently getting bigger.

    So, you don't Squat or Deadlift? Damn, those are awesome exercises, I always think those 2 plus Bench are the core exercises one must do, and the rest are just accessories that complement them.
    Sorry, I should clarify - I couldn't do all those lifts on the SAME day! lol, of course I dead and squat man! Come on bro, I'm not a rookie in the game anymore
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  16. #16
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    It's fine, there are some programs that make you do your lacking muscle group twice a week. Chest takes about 48hours to recover so its fine to do it twice a week, just like every muscle group. It is fine but normally not recommeneded because it wont "work as well" or something like that.
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  17. #17
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    Originally Posted by AndrewK1 View Post
    Hey Guys,

    I have been running 6 week routines on body parts that happen to be lagging and I have had tremendous success, in regards to that.

    Just some insight - I would do say chest on Monday and Friday. But I am not sure how it would work for chest, whats your opinions is this particular muscle different or should I try the same thing?

    K1
    every muscle should be twice a week. but its also on how your body feels but u wanna keep them all equal. just dont max out youll b fine.
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  19. #19
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    Originally Posted by AndrewK1 View Post
    Sorry, I should clarify - I couldn't do all those lifts on the SAME day! lol, of course I dead and squat man! Come on bro, I'm not a rookie in the game anymore
    oh lol, it's just you said you couldn't do any other lifts when you squat, so I thought "if he squats he just does the sets and then leaves the gym? I think he doesn't squat".

    But still, when I said frequency over volume, it means I only do a couple exercises for chest and a couple more for shoulders(bench, incline bench, military press and side laterals, after I squat), I don't do like 4 exercises for each body part

    Anyway, whatever works for you, if it's working then it's working I guess.
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  20. #20
    I'm driven by results. AndrewK1's Avatar
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    Originally Posted by -=Zeus=-! View Post
    Depends on intensity.

    I personally go pretty hard and cycle 1 and 2 a week.
    Completely missed your reply, yeah dude. Intensity is SO important.

    I feel you on that one i figure 72 hours is more than enough.
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    Originally Posted by zepplin92 View Post
    Twice a week is fine dude.
    this.
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    Twice a week is fine, however you must be careful, if you train a muscle 2x a week try not to exceed 8 sets per session, and do not take all sets to failure.

    Really all it comes down to is:

    Intensity(physicaly aspect and poundagge aspect) and rest(mental and physical). If you can fit both of them into working a muscle 2x a week than by all means go ahead
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