how many times a week should you work a muscle?

[machtenx]

I've been debating whether to go with the traditional hit the muscle once a week routine, or go with the hypertrophy specific regimin, 3 days a week, all muscle groups, two sets.

I'm looking to put on significant mass. I am eating well.


State your case with backup please

[Just_being_me]

go hard or go home.

; )

[machtenx]

Originally posted by Just_being_me
go hard or go home.

; )

you don't think that you can maximize gains by hitting the muscle more often?

[Just_being_me]

i train everything to complete failure. i know that if i train hard, to failure, every set, on day one...if i tried to train the same muscle on day three, i would not be giving it 100%.
If you have a weak point, or a body part that you feel you 'need' to work out twice a week, and can, then by all means do it....but getting fully recovered and rested is whats going to make your muscles grow..not training them repetatively....ya know? Muscles grow when resting, not when working.
but you do have to 'turn on that growth mechanism' in your body, learing to do that, and maximize your workout, should be your goal.
Yes, 'they' say your muscles will recover in like 48-60 hours or something like that, but what does that mean? doesnt it matter how hard you work? and your muscles makeup? and your nutrition? I think so, so I feel its a time period only you can determine. But if you are doing arms 3 days a week, when you go to do shoulders or back, you will be inhibited to do what your shoulders or back could really handle, since your arms and tricepts will be so fatigued...

my 2 cents

[scotia4545]

i do every day hard exept off days
or when shocking

[dawued]

I train every muscle 2, sometimes 3 times a week. I think trianing a muscle once a week is not enough, for me at least, it may work for others. i am very for more days and moderate weight. i would lift heavy one day and the next work out doa little less weight and work on form and rep maxing.

my 2 cents

later...peace

[Kane Fan]

two choices hardly covers all the options

[Wanker527]

Originally posted by Kane Fan
two choices hardly covers all the options

dammit, you beat me to it kane

[Kane Fan]

I'm a fast, fast man

[BigKazWSM747]

Originally posted by Kane Fan
two choices hardly covers all the options

bump! but out of those 2, once a week would be better.

[Overload]

Originally posted by dawued
I train every muscle 2, sometimes 3 times a week. I think trianing a muscle once a week is not enough, for me at least, it may work for others. i am very for more days and moderate weight. i would lift heavy one day and the next work out doa little less weight and work on form and rep maxing.

my 2 cents

later...peace

I agree there's a lot of ways to train and we all need to find what works for us, but curious as to what you're hoping to get out of the lighter weight with rep maxing? Endurance?

For me, short, intense, heavy workouts work best. And in order to have that work I let each muscle group rest for a week until I hit it again.

If you go intense enough, you'll need the rest. I did legs on Monday and they are still sore. So no way they would be ready to be hit again in 48 hours.

This is what's working for me currently. You do need to experiment to find the right combo.

[HELLA_lame]

I have to agree with Just_being_me whole-heartedly.

Very good post.

[DallasLynx]

I prefer once a week for each body part, but I think twice is ok. I had good gains on this when I was younger:
Mon-Legs/Back/Bis
Tues-Explosive Lifts/Chest/Delts/Tris
Th-same as monday
Fri-same as tues

I like hitting 8-12 sets per bodypart in one workout once a week better than 6-8 sets twice a week. It keeps my mind fresh and my muscles are fully recovered come seven days later.

[buffdan]

Depends on which bodypart.....below is my ideal schedule

Legs, once a week
Biceps, triceps, and forearms twice a week
Chest, twice a week (1 heavy pressing workout, 1 medium
with flyes and pec deck
Shoulders, back, traps, Twice a week, (1 workout separate
exercises, 1 workout deadlifts ONLY to failure)


IMHO

[Limbo]

As has already been mentioned, once a week is the better option given the choices.

I've had success doing once a week and I'm currently trying 1.5 times/week. The key thing IMO is that you should ALWAYS work hard in the gym. Light sets (aside from warmup, of course) are bull****.

[Overload]

Originally posted by Limbo
The key thing IMO is that you should ALWAYS work hard in the gym. Light sets (aside from warmup, of course) are bull****.

Thank you!