Working out each muscle once a week?

[huntercross14]

Mon-Chest
Tue-Leg/Back
Wed-Bicep
Thu-Cardio
Fri-Shoulder
Sat-Tricep
Sun-REST

is this a good workout plan?

[WhiskeyFoxtrot]

No, not especially. What are your stats/goals. Did you read the stickies at the top of the forum?

[janson8000]

No because protein synthesis is only elevated for 48 hours after a workout, So it would make Sense to hit each muscle 2-3 a week

If your a beginner get on a fullbody 3x week routine like ICF 5x5, Fierce 5, or BLSS
If your an intermediate, I would recommend an upper/Lower, PPL, or Phat

[TheDifference12]

Protein synthesis is irrelevant when it comes to DOMS (pretty much just muscle soreness). So protein synthesis has dropped back to normal yet you experience soreness means you should wait till your soreness has gone regardless of protein synthesis if it's 3 minutes or 3 days.

Are you a beginner? If so, I'd say do a full body workout 3x a week at 12-15 reps with good form. Do compound movements first. Your bench, etc. Save your curls, kickbacks, etc to nearer the end of the workout.

[ironwill2008]

Mon-Chest
Tue-Leg/Back
Wed-Bicep
Thu-Cardio
Fri-Shoulder
Sat-Tricep
Sun-REST







is this a good workout plan?

A 'bicep' day?
A 'tricep' day?


In a word, no.







Pick a beginner program from the stickies at the top of this forum. If you're stumped, just roll with this one:


Beginner bodybuilding program:
*Routine: http://forum.bodybuilding.com/showthread.php?t=4195843


If you don't know how to perform any of the exercises in this program, look them up here to learn how to do them correctly:
http://exrx.net/Lists/Directory.html

[veggie530]

No. As a beginner you will benefit more from the frequency of your training... like a full body workout x 3 a week or a push pull leg routine x 2 a week.

I suggest one of the workouts at the top of this forum marked as a "sticky," or, a push/pull/legs routine that is done x2 a week. ^^ See ironwill2008's post.

[ODoyle99]

That is the BEST example of a terrible plan. Pick an already written program

[BioSmith91]

No because protein synthesis is only elevated for 48 hours after a workout, So it would make Sense to hit each muscle 2-3 a week

If your a beginner get on a fullbody 3x week routine like ICF 5x5, Fierce 5, or BLSS
If your an intermediate, I would recommend an upper/Lower, PPL, or Phat

Wrong.... It PEAKS after 48-72 hours, but that doesn't necessarily mean it just takes a nose dive after that. If it takes 48-72 hours to peak, that also means it probably takes 48-72 hours for it to return to normal. Which, is about how often many natural bodybuilders train every body part.

How often one trains is inversely proportional to how hard they can train. A beginner doesn't even know how to lift weights, and an intermediate simply doesn't have the capacity to use enough weight with enough volume and enough intensity to warrant a full 7 days off to train another body part. So in this case, yes, more frequent training would produce better results because it'll build up your capacity much faster than less frequent training. Unfortunately, you eventually reach a point where your capacity to train starts to exceed your ability to recover, which is the point where you should start to decrease your training frequency.

If you want to be a bodybuilder. If you just want to lift heavy ****, then an advanced trainee would instead keep more frequently and would install an undulating method of periodization to avoid accumulating systematic fatigue. Just realize that this is more about mastering lifts than it is about inducing further physiological change to your structure.

[BioSmith91]

Mon-Chest
Tue-Leg/Back
Wed-Bicep
Thu-Cardio
Fri-Shoulder
Sat-Tricep
Sun-REST

is this a good workout plan?

Legs and back in the same day? You've got to be ****ting me. If you even have to ask this question, then you truly have no business doing a body part split. Google Bill Starr's 5x5 program. Start there. PM me in a year if you want to know what your next step should be.

[huntercross14]

Legs and back in the same day?.

yh bro, i do like 20kg 8sets 10reps of barbell rows, squats and deadlifts at same day. i used to do lots of splits until now just needed a change thats all

[huntercross14]

Are you a beginner?

no, iav been working out for 11 months. i need a new routine, i just need your thoughs on this new plan, i guess everyone is different

[huntercross14]

That is the BEST example of a terrible plan. Pick an already written program

why?? whats wrong with it? but kali muscle said do each muscle group once a week.

[huntercross14]

A 'bicep' day?
A 'tricep' day?


In a word, no.

why? i do 7.5kg dumbell each arm 8sets 8-12reps and sometimes until failure. i used to do shoulder/biceps but want to do separately now.

[ironwill2008]

why? .

Are you asking why it's not okay to waste a training day on your triceps?

Any serious beginner should put most of his effort into progressing Squats, Deadlifts, and Presses three times a week. I'll refer you back to the program in the link I provided you in post #5.

[RealGymGuy]

On a cold Friday afternoon, I had come home from school. I had been thinking of the gym all day. I was hungry, didn't have any lunch. In fact, I didn't eat because I spent the money. For the past month I was saving up for something. Something special which I bought at GNC. I was surprised they didn't ask for ID; I was pretty sure the cashier noticed how nervous I was. Anyways, my mom asked my how my day was when I got home, but I ignored her. I have more important things to do. I run to the bathroom and unpack my bag. In my school bag is a white plastic bag from GNC. I open the bag, first removing the receipt and flushing it down the toilet to get rid of the evidence. My heart was racing now. I unpack the creatine monster from the bag.

I wonder what people will be asking me when they see that I will be 50lbs heavier. Should I say I was just eating a lot? I remove the label from the tub and tear it into a thousand small pieces. I flush that down the toilet, too. It is time now. I run up to my room when my mom ask me what I am holding. I panic, sweat drips down my forehead and my teeth chatter. "Mom, it's just for a school project". "What project?" "I don't know mom I just started it!". A tear runs down my cheek. I run upstairs and open the creatine, scooping upservings into a clear water bottle. What have I gotten myself into? I fill it with water and drink it. There is no turning back now. The creatine monster is inside me now, it will control me. What should I do if I die? I cant let my family know about this.

I open the creatine tub and throw it all out the window; a white cloud of mysterious dust sparkles into the wind so graciously. I feel the substance taking control of me; I am now the monster. I walk downstairs, its time to work out; time to get big. Now I worry, I don't want to get too big; people will think I use steroids. I do use steroids. No I don't. Creatine. All I see is the weights now, I am almost downstairs when I hear "Do you want a cookie I just baked". I know I do not have time for this **** now. "No mom I do not want a cookie" I walk in the basement and drop to my knees before the weights, tears running down my cheeks. I turn to the right and look at myself in the mirror. Oh god, what have I done?

[HarryFlashman]

OP by how much have your squat, bench, deadlift and press increased in the last 11 months?

If they haven't then you've been wasting your time.

[Jasonk282]

yh bro, i do like 20kg 8sets 10reps of barbell rows, squats and deadlifts at same day. i used to do lots of splits until now just needed a change thats all

20KG for squat, deadlift and row?

You're a beginner.. do stronglifts. eat lots of food, get really big and strong.

[Cranz]

why?? whats wrong with it? but kali muscle said do each muscle group once a week.

unsub from him.

Subscribe to Omar Isuf, CanditoTrainingHQ and JuggernautFitnessTV.

Thank me later.

[JOoa0ky]

why?? whats wrong with it? but kali muscle said do each muscle group once a week.

If you have that much faith in kali muscle, why bother asking us?

[Blatherskite]

Another beginner asking for advice but not taking what's given. If your program is apparently so great, don't bother asking on here. You CLEARLY know what you're talking about. Yup. Gjdm. All these other written programs? They're scams! They don't work! I mean, who gets results from following a proven program that 100's (if not 1000's) have tried and succeeded at? NOBODY!
It's better to do bro splits than to not include bros at all. Way to go, OP! You're an inspiration! You figured out how weight training truly works. One hurrah for OP, everyone! He's figured it all out by himself!

[mikegyver]

For me once a week isn't enough. If I did just chest once a week my strength levels don't seem to stay up. When I was younger my max bench was 400lbs for 4 reps. I don't think I could have built up to that strength at only once per week. I could be wrong but I felt weaker at only one time a week.

[huntercross14]

20KG for squat, deadlift and row?

You're a beginner.. do stronglifts. eat lots of food, get really big and strong.

actually Im advanced