Training every muscle group once a week

[Aerialist]

Can you still get good gains? I read the "No-Fail System" by Sean Nalewanyj, and he claims that training every muscle group once a week is optimal for most people, considering it's safer to take an extra day off than to stress your muscles excessively. He also recommends doing approximately 5-7 sets for every muscle per workout. Yes, "only" 5-7 sets, however at 100% intensity (5-8 reps, more for smaller groups, legs vary).

From my understanding and by most people's recommendations, twice per week is optimal, or so I've come to understand. Considering I'm 16 and my testosterone and hormone levels should be through the roofs, won't my recovery abilities be greater compared to older bodybuilders?

Thanks

[ckleckner10]

Assuming you are new to weights no matter what you do will get you gains, assuming you are also an athlete performing body part split workouts where each muscle is only worked once a week is not ideal. Again assuming youre new to weights full body will be the best bet is always a modified version of Starting Strength where you make sure your back is worked out more than prescribed. When i began lifting my coach had us doing a full body workout 3 times a week for 3x10 with 60 seconds rest between sets, i saw great gains and pushed my squat from 135 pounds to 225 in about a month or so. Full body workouts have shown to give the highest rate of muscle gain compared to other splits and such either, the only downfall is its hard to keep up that amount of work when weights increase to a certain point. I always recommend a 3x10 or 3x8 scheme to new lifters since it allows hypertrophy to exist while seeing strength gains. Perform squats, deads, bench, a row variation, pull ups, and a shoulder press for 6-8 weeks and youll see gains. But like i said before, this is assuming youre a new lifter and youre lifting for a sport.

[xxtwistedxx]

There really isn't an'optimal' way to train thats set in stone. Just a lot of different programs that work for different people.

Theres plenty gyms that train the same groups every single day.

Others just once a week. Some put more focus on others or run different weekly waves.

Looking back Ive had the most success with a 3 day split. Similar to starting strength. But I think expanded on it, turned it into a 6 day upper/lower split routine and had some awesome results. Not Im in season and its back to just twice a week full body with several days training on the field.