basically should i be hitting my muscles once or twice per week, or is twice per week too much? too little rest or is it ok? it seems to be working for me though most people in my gym dont train like i do.
let me know what your opinion is cheers
this currently my routine im thinking of changing it:
monday-ches, bicep, legs
tuesday- back, triceps, abs
Wednesday- shoulders
Thursday- chest, bicep, legs
friday- back, triceps, abs
saturday - shoulders
sunday- rest
thinking of changing routine to this:
monday- chest
tues-back abs
wed- legs
thurs- shoulders
fri- bicep, tricep, abs
sat- rest
sun- rest
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11-14-2011, 12:51 PM #1
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 134
- Rep Power: 179
hitting each muscle once a week or twice a week?
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11-14-2011, 01:00 PM #2
I'm no trainer but have built significant gains in the last few months under the eye of a trainer and this was one of my biggest changes. I worked out my chest and arms 2X/week. I just enjoy it. However, he mentioned that if I was fully able to work those muscles in that time period both times, that the workouts may not be intense enough. I now have a workout MUCH more intense than before and find myself sore after each workout for a few days (I used to not get sore anymore).
He mentioned giving a week to each muscle group to repair/heal is where the growth happens, not when you actually lift. Since then, Ive noticed my muscles actually becoming "harder" and more "dense". Maybe this is the cause. As mentioned, I also DO now go at each muscle much harder than before, which feels great.
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11-14-2011, 01:01 PM #3
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11-14-2011, 01:25 PM #4
- Join Date: Aug 2011
- Location: Colorado, United States
- Age: 52
- Posts: 3,474
- Rep Power: 941
Depends on your training level which you didn't mention at all.
Someone who is a seasoned lifter could make a case for once a week. An intermediate who is trying to increase the weight on the bar monthly could do well on a twice a week split. Someone who can only bench their body weight and squat a little more than that could easily make gains 3 times a week.
Depends.
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11-14-2011, 01:42 PM #5
Do most people in your gym look like you want to look? If not, then who gives a sh!t how they train. If they look like you want to look, then maybe figure out what they are doing and emulate it (to some degree).
Training frequency does need to be balanced with volume and intensity. If you are unaware how these components of a program work together, then you are probably better served by finding a simple beginner's program and working on that until you learn how to program your own training.GoRuck Challenge Journal: http://forum.bodybuilding.com/showthread.php?t=150446113
"No one could make a greater mistake than he who did nothing because he could do only a little." -Edmund Burke
"Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also." -Marcus Aurelius
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11-15-2011, 02:32 AM #6
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11-15-2011, 02:36 AM #7
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11-15-2011, 02:42 AM #8
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11-16-2011, 05:30 PM #9
I'd say you are actually hitting biceps and triceps four times per week on your current program, which is way too much. When you do back you are hitting your biceps too. When you do chest you are hitting triceps too. (Of course, this does not go two ways - you are not usually hitting chest when doing triceps or back when doing biceps).
This is why many people do back and biceps together on one day, and chest and triceps together one one day. If you want to separate them at least give yourself a few days between when you do biceps v. back and chest v. triceps.
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11-16-2011, 05:54 PM #10
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11-16-2011, 07:45 PM #11
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