how many times a week to you train each muscle group

[DrChill7]

so if you did chest on monday when's the next time you work out chest?
I used to train each muscle twice a week but I think thats overkill. I now only do each muscle group once per week...

what are your thoughts on this?

[IrishBuck23]

I think like many people have said, it really depends on the person. Some people recover quicker than others. I do each muscle group twice a week and I am perfectly fine. I do my Chest on Monday and then will do it again on Thursday. I just make sure not to do anything involving my chest until Thursday comes around. I think it is all based on you and how quickly you feel you recover.

[IronMike]

Once a week.

[waynelucky]

At first, a beginner, should first rest for 2 weeks, that is if he has been using another bodybuilding style.

Then that person will work out each bodypart 3 times per week, for a few weeks.
Then work your way after the first couple of training sessions to training to failure, then when you have come more accustomed to failure, try and have forced and negatives.

Now the next stage will have to be done differently for each individual, as we are all different, if and when a plateau is reached, on 1 of the weekly workouts use the HIT, N.T.F. (not to failure)

then workout 3 times a week, next week 2 times per week, next week 3 times per week, alternate like this for a few weeks months, then go to 2 times per week, next week 2 times per week, next week 2 times per week, train like this for a couple of weeks months, then go to 2 times per week, next week 1 time per week, next week 2 times per week, alternate like this for a couple of weeks months, then go to training 1 time per week.

And then now and again, say one time in four week, if you feel like training a bodypart 2 times per week, that should be ok

Then reduce your overall sets a bit if you like, but up the intensity, or you can specialise on a lagging bodypart, but any one whom has been training for six months, you will grow far better if you take at least a 10 to 14 day layoff.

Thank you Wayne

[Chris999]

twice a week

[DrChill7]

At first, a beginner, should first rest for 2 weeks, that is if he has been using another bodybuilding style.

Then that person will work out each bodypart 3 times per week, for a few weeks.
Then work your way after the first couple of training sessions to training to failure, then when you have come more accustomed to failure, try and have forced and negatives.

Now the next stage will have to be done differently for each individual, as we are all different, if and when a plateau is reached, on 1 of the weekly workouts use the HIT, N.T.F. (not to failure)

then workout 3 times a week, next week 2 times per week, next week 3 times per week, alternate like this for a few weeks months, then go to 2 times per week, next week 2 times per week, next week 2 times per week, train like this for a couple of weeks months, then go to 2 times per week, next week 1 time per week, next week 2 times per week, alternate like this for a couple of weeks months, then go to training 1 time per week.

And then now and again, say one time in four week, if you feel like training a bodypart 2 times per week, that should be ok

Then reduce your overall sets a bit if you like, but up the intensity, or you can specialise on a lagging bodypart, but any one whom has been training for six months, you will grow far better if you take at least a 10 to 14 day layoff.

Thank you Wayne

.


sorry, but I didn't get that at all

[whatthe]

I like to work out each body part once a week so I can get enough rest. It seems that if I do chest and triceps on the same day, then I either kill one and not hit the other hard enough, or I save up and don't hit either hard enough. So, I like to focus on one body part and really get after it.

After a chest day, I do biceps because they are still fresh. I have to wait a couple days before I hit triceps because my chest workout wears down the triceps as well. So I'll kill chest one day, biceps the next, rest, then hit my triceps, and then back/shoulders, and finally legs. If I want to have two days off, then I'll do biceps and back on the same day and then legs and shoulders on the same day. My only concern is really working the muscles and then giving them enough time to rest...

This is what I have found works best for me. If I know that I am going to be too busy to get in the gym alot that week, then I will do two muscles/workout. Otherwise I only hit them once a week.

[Zensuji]

Once a week.

< same

[Defiant1]

so if you did chest on monday when's the next time you work out chest?
I used to train each muscle twice a week but I think thats overkill. I now only do each muscle group once per week...

what are your thoughts on this?

It depends on how long you have been training.

In general, as you progress, you train each BP less, but do more for it (or to it LOL)

The reasoning for this is that as you progress you need more work to get a response, but your ability to make inroads into your recovery increases. Your recovery ability improves very little, and definately does not increase to match your ability to tax it.

So beginners, 3-5x per week
Intermediates 2x per week
Advanced 1x per week.

These are just "long term" guidelines.

1. everyone is different
2. at different times, you may want to do more than listed based on goals.

[Mikey1]

i dont go by days of the week....i go by how i feel....that usually means training each muscle every 5-7 days

[notorious918]

Once a week should be sufficient. The key is form, going heavy and high intensity. Also changing your workout or mix your exercises will also do the trick since you always keep your body guessing.

[black_z]

So beginners, 3-5x per week
Intermediates 2x per week
Advanced 1x per week.

damn, i never knew that! i am a beginner and i was just going along with the 1x/week thing...

maybe ill try upping it a little bit and see what happens!

[K9icular]

.


sorry, but I didn't get that at all

Thats cos its a load of BS

I do each 1 time per week.

K9.

[biggash]

How old are you???

[Kane Fan]

it depends
on a lot of factors
but you can set it up anyway really
right now I'm going 4 days a week
and it is working great
if my Volume (per workout) was the same as it was when I worked each out 1x per week I'd be screwed

[cfisher]

I have recently adopted a split where I train each body part twice / week and have had great increases in strength and size but I do relatively few sets per bodypart. I perform 8-9 sets over 2-3 exercises for the larger muscle groups and 4-6 sets over 2 exercises for the smaller muscle groups but each of these sets are performed with intensity in mind. I perform mostly compound (mass building) type movements with the occassional isolation exercise thrown in to hit the muscle from a different angle. In the case of the larger muscle groups I have two different workouts to be performed each week in order to accomplish different goals for that body part.

The biggest thing I have found was that I had to listen to my body and take breaks as necessary when the concentration and intensity started to waver even slightly. Usually this consists of taking an extra day preceeding or following a weekend so that I could re-evaluate my goals, nutrition, etc and return eagerly to lifting.

[TheReasonSF3]

how is this split?
working each bodypart twice a week except for legs because i have knee problems
monday- chest/triceps
tuesday- legs
wednesday- shoulders/back/biceps
thursday- rest
friday- chest/triceps
saturday- shoulders/back/biceps
sunday- rest
monday- rest
tuesday- repeat split

excercises for each muscle group
Chest- Barbell Bench Press 4 sets, DB Incline Press- 3 sets, Assisted Dips- 3 sets
Triceps- Skullcrushers- 4 sets, Pushdowns- 3 sets
Legs- Squats- 4 sets, Leg Press- 3 sets, Leg Curls- 2 sets, Leg Extensions- 3 sets, Calve Raises- 3 sets
Shoulders- Military Press- 4 sets, Side Laterals- 3 sets , Rear Lateral Flies- 2 sets, Shrugs (traps)
Back- Assisted Pullups/Chinups- 4 sets, Seated Pulley- 3 sets, High Row- 3 sets
Biceps- DB Curls- 3 sets, Hammer Curls- 2 sets, Preacher Curls- 2 sets