How many of you work your muscles twice a week?

[Illusional]

Just curious what routines work for you the best? If you do, how do you do it? Upper lower, ppl or something else. Just curious

[TheViking1992]

Not me... would kill my joints...

[scullin]

Yes. I like upper lower types of splits usually. Currently doing Westside / conguate type of training. Probably going to be doing more bodybuilding type stuff soon though and I'll either do PHUL or PPL.

[ironwill2008]

Just curious what routines work for you the best? If you do, how do you do it? Upper lower, ppl or something else. Just curious

I use a quasi-full-body routine that works legs twice per week, and back three times. The other groups get worked once directly, several times indirectly.

[Jasonk282]

Full body every day...

[SuffolkPunch]

I work each of my primary movements twice a week (2 squat, 2 lower pull, 2 overhead press, 2 chest press, 2 pullup, 1 row) - but there is overlap between them in the muscles used so the frequency on certain muscles is higher.

Sun: bench (3-4) x 5 -- front squat 3x8 -- chest, quads
Mon: pullup (3-4) x 5 -- btn press 3x(8-10) -- delts, traps
Tue: back squat 3 x 5 -- bb row 3x8 -- abs, bis
Wed: military (2-4) x 5 -- romanian 3x(7-8) -- pc, delts
Thu: pullup (3-4) x 5 -- db bench 3x(8-10) -- chest, bis
Fri: deadlift 1x5, 3x3 -- quads, low back

[dimassive]

No one lifts on the misc

[MyEgoProblem]

Full body everyday recently...

Full body every day...

in for that..

[coachcalande]

Just curious what routines work for you the best? If you do, how do you do it? Upper lower, ppl or something else. Just curious

Hit a muscle once every 4 days. So that's twice in 8 days.

I lift heavy...a lot of heavy 5s ...



I like it. once in awhile I have to get an extra day of rest or two if I over reach.

[scullin]

No one lifts on the misc

Good thing this isn't the misc section.

[dimassive]

Good thing this isn't the misc section.

I have fuked up, may god have mercy on my soul

[MyEgoProblem]

Hit a muscle once every 4 days. So that's twice in 8 days.

I lift heavy...a lot of heavy 5s ...



I like it. once in awhile I have to get an extra day of rest or two if I over reach.

just checking.
upper
off
lower
off
upper
off
lower
off?

i can see the benefits if recovery needs to be prioritised over:
upper
lower
off

[Jasonk282]

Full body everyday recently...



in for that..

Yeah, it's not as difficult as people think.

[Tyler2106]

I squat and deadlift twice a week each. One heavier day, one light day to stretch my muscles out and work on form / flexibility.

[ODoyle99]

Squat daily and alternate pushing and pulling.

Squat + Bench + Bench Accessories
Squat + Back work
Squat + OHP + OHP Accessories
Squat + Back work

and so on

[Partyrocking]

I train for powerlifting, so I dedicate two days to each lift. Most muscles get trained twice a week (some more, some less)

competition squat + accessories
cgbp + accessories
competition dead + accessories
competition bench + accessories
front squat + accessories
rack pull + accessories

[Squid24]

Full Body - M/W/F

Front Squat, RDL, Push-ups, Pull-ups and Cardio - T/T/S

Kind of a full body every day

[Khalicks]

About three times a week for most muscle groupings.

[Malversation]

I do PPL so I hit them twice a week. Some body parts I hit 3x a week I suppose.

[coachcalande]

just checking.
upper
off
lower
off
upper
off
lower
off?

i can see the benefits if recovery needs to be prioritised over:
upper
lower
off

That's the idea. REST AND GROW!


I do balance out the work load some with :

CHEST/BACK/SHOULDERS/ABS


OFF


LEGS/ARMS/CALVES


OFF


REPEAT



Arms get a bit of stim every other day. But I have big arms and they recover fine.

[Illusional]

What do you guys think of a split like this? Monday and Friday chest and back Tuesday and Thursday arms and shoulders Wednesday and Saturday legs? Bigger muscle groups get more rest time. A friend of mine recommend it and it seems pretty reasonable if you have the time? The thing about upper lowers is that I feel like I still have the energy for a couple exercises for my back or something. And it will take way to long to add any more in there

[SouthPaw06]

Currently running kind of a ghetto PHAT routine

Lower power
Upper power
Rest
Lower hypertrophy
Upper hypertrophy
Rest
Rest

Repeat

[alexl11]

I train everything 2x per week with L/U/L/P/P

[ODoyle99]

What do you guys think of a split like this? Monday and Friday chest and back Tuesday and Thursday arms and shoulders Wednesday and Saturday legs?

So..
S: Rest
M: Chest + Back
T: Shoulders + Arms
W: Legs
T: Shoulders + Arms
F: Chest + Back
S: Legs

I dont like it. You hit your front delts hard when you hit chest, and you want to isolate them the day after, give them one rest, isolate, then chest again?

What's wrong with a P/P/L split?

[scullin]

Currently running kind of a ghetto PHAT routine

Lower power
Upper power
Rest
Lower hypertrophy
Upper hypertrophy
Rest
Rest

Repeat

Looks pretty much like PHUL.

[coachcalande]

What do you guys think of a split like this? Monday and Friday chest and back Tuesday and Thursday arms and shoulders Wednesday and Saturday legs? Bigger muscle groups get more rest time. A friend of mine recommend it and it seems pretty reasonable if you have the time? The thing about upper lowers is that I feel like I still have the energy for a couple exercises for my back or something. And it will take way to long to add any more in there

I have done a very similar split

day 1-chest and back
day 2-legs
day 3-shoulders and arms
day 4 rest
repeat

biggest issues I had were with shoulders being tired on pressing movements.