Just wondering How many times a week you fella's are working out each bodypart, when it comes to mass gaining?
Ive always done the standard 1x a week for each muscle.
What do you guys feel is best for muscle growth? once or twice a week each muscle
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03-13-2012, 01:43 AM #14
I go about 4-5 times a week. So i work legs 4-5 times a week, chest 2-3 times, shoulders 2-3 times, back 2-3 times.
All compound movements so im generally hitting my main muscles every session.Rep back 100+
Current Lifts
Squat: 200kg (440lb)
Bench: 125kg (275lb)
Dead: 220kg (484lb)
Total: 545kg (1199lb)
**MISC astronomy crew**
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03-13-2012, 03:54 AM #15
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03-20-2012, 06:23 AM #25
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03-20-2012, 06:49 AM #26
I train with an upper/lower based of layne norton's PHAT routine. It looks like this:
Upper: strength(4-6 reps)
Lower: strength(4-6 reps)
Rest
Upper: hypertrophy(8-15 reps)
Lower: strength(4-6 reps)
Rest
Rest
You'll notice I train legs with heavy reps on BOTH lower days. That's because my entire family including me all have naturally large legs. I've found that no matter what rep range I train my legs in they grow bigger very easily. Since they grow large regardless of range, I take advantage of this and train them exclusively in low rep ranges so as to gain size AND strength.
I've made great gains in size and strength with this routine and j highly recommend it.
I've been using PHAT for 1 year and these are my results
Weight: 190 to 220
Body fat: 10% to 8%
bench: 135 to 240
Squat: 150 to 310
Deadlift: 223 to 370
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03-20-2012, 06:57 AM #27
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03-20-2012, 09:26 PM #28
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