I torn between hitting each muscle once or twice a week

**BigD11** · 07-17-2005, 05:47 PM

Hey all, Im totally lost on what to do. Should i lift each bodypart once or twice a week. If once wouldn't a schedule like this be the best?
Monday-Chest
Tuesday-Back
Wednesday-Arms
Thursday-Legs
Friday-Shoulders
This seems like you can hit each muscle hard as hell. Cause your only hitting that one muscle for the day

How would you hit each muscle twice a week. Ive read that only some muscle need to be hit more that others. Which ones and what is a good routine for this.
Thanks
Big

**Man_of_Men** · 07-17-2005, 05:50 PM

Listen, if you're able to work each part twice a week it means your intensity is lacking.

**_Lifter4Life_** · 07-17-2005, 05:52 PM

Working Biceps after back is gonna lead to 0 results if you wana 5 day split try something like

legs
chest
back
sholders traps
arms

forarms where needed, Same with caves/abs

Lifter,

**Mikey1** · 07-17-2005, 05:57 PM

Originally Posted by BigD11

This seems like you can hit each muscle hard as hell. Cause your only hitting that one muscle for the day

you only have one muscle in your legs?????

on chest day, you can bench without using your triceps?????

on back day, you can row without using your biceps?????

on shoulder day, you can military press without using your triceps?????

regardless of what you think, your NEVER isolating ONE muscle for an entire workout.....i dont even know why you want to do that......your body is not a collection of parts.....it is one solid unit.....train it that way

stop worrying so much about how many toe curls your going to do on your foot day

just pick 3-4 big compound exersises....go to the gym and do them.....dont worry about what individual muscles your using

- squats
- incline bench
- BB rows
- tri iso

there.....that is a good quality workout.....take a day off, then do.....

- deadlifts
- military press
- pullups
- bis iso

**Defiant1** · 07-17-2005, 05:59 PM

Originally Posted by BigD11

Hey all, Im totally lost on what to do. Should i lift each bodypart once or twice a week. If once wouldn't a schedule like this be the best?
Monday-Chest
Tuesday-Back
Wednesday-Arms
Thursday-Legs
Friday-Shoulders
This seems like you can hit each muscle hard as hell. Cause your only hitting that one muscle for the day

How would you hit each muscle twice a week. Ive read that only some muscle need to be hit more that others. Which ones and what is a good routine for this.
Thanks
Big

Maybe we can avoid a long and bloody discussion

. How long have you been training?

**the_grudgeflood** · 07-17-2005, 06:06 PM

Just go with the once a week routine for a while

Im sure you will see results if your diet is in check as well

After a while you can decide to do each muscle group twice a week if you want to

something like this

monday - upperbody
tuesday - lower body
wednesday - off
thursday - upperbody
Friday - lowerbody

seems simple enough, but just cause its upper/lower split does not always mean its for a beginner

**spirit3530** · 07-17-2005, 06:09 PM

Try both....or not. You could do one for 8 weeks then two for 8 weeks while keeping all supplements and meal consistancy the same.

I personally perfer one per week to maximize recovery.

Two times per week huh.
Mon Legs and Abs
Tues Chest shoulders triceps
Wed Back Traps Biceps
Repeat for 6 day per week

More efficent workout is
Mon upper body
tues Lower body
thurs upper body
fri lower body

I suggest if you are just starting out again start at working out 3 days a week for 12 weeks then progressing to 4 days per week. Finally after a year's experience and think about hitting the body twice a week. Expect to gain between 10 to 15lbs of lean mass forr the next few years unless you were really underweight if you do everything right. You can't rush it no matter how much you workout 'cept steroids.

**Lion Heart** · 07-17-2005, 06:12 PM

Explain how arms a day after shoulders is any better. I mean have you found a way to work shoulders without using your triceps?

**BigD11** · 07-17-2005, 08:31 PM

Ive been lifting on and off four about 3yrs. The other day was the worst day of my lifting experience. I just felt totally lost. Like i was going no where. I didnt have a set workout program. Im always second guessing my program. Just feel totally confused, about what should i be doing. I felt that im just wasting my time on a crappy routine. Just want one that i know will work that people have used and it "works"
Thanks

**Defiant1** · 07-18-2005, 08:44 AM

Originally Posted by BigD11

Ive been lifting on and off four about 3yrs. The other day was the worst day of my lifting experience. I just felt totally lost. Like i was going no where. I didnt have a set workout program. Im always second guessing my program. Just feel totally confused, about what should i be doing. I felt that im just wasting my time on a crappy routine. Just want one that i know will work that people have used and it "works"
Thanks

Given your experience, try the one bodypart per day thing.

I would do: Chest, Back, Shoulders, Arms, Legs., or Chest/Back-hamstrings/Shoulders/Arms/Quads

Yes, some bodyparts can be trained more often than others and recover more quickly.

The smaller ones, like arms, shoulders, hamstrings. And the ST/low motor unit ones like abs/forearms/calves

The beauty of this split is, you DO train them more, indirectly. You work bi's with back, tri's with shoulders/chest, shoulders with back/chest. You could throw a hamstring session in and train quads by themselves. Deadlifters could train hammys with back and quads by themselves.

DO NOT train to failure. Go to about 1 or 2 reps short on your heavy sets. 5 days per week of "failure" training will crush you no matter how you split your body up. It is also frankly not necessary for gains AT ALL, and is counterproductive. Occasionally? maybe.

I will emphasize this, those that are reading this. Newbs or Intermediates SHOULD NOT train bps 1x per week. You will make better gains by not.

**bcmurph07** · 07-18-2005, 08:49 AM

do push/pull

**Uriel_da_man** · 07-18-2005, 09:26 AM

Originally Posted by Man_of_Men

Listen, if you're able to work each part twice a week it means your intensity is lacking.

I squat 'till I drop (almost literaly) on tuesdays and still manage to pull a 95~100% deadlift on thursdays, so no

**Awnold79** · 07-18-2005, 09:31 AM

Intensity is key to success. More volume = less intensity.

**Serynu** · 07-18-2005, 09:39 AM

Originally Posted by Uriel_da_man

I squat 'till I drop (almost literaly) on tuesdays and still manage to pull a 95~100% deadlift on thursdays, so no

Same here!

**Madcow2** · 07-18-2005, 10:20 AM

Originally Posted by Uriel_da_man

I squat 'till I drop (almost literaly) on tuesdays and still manage to pull a 95~100% deadlift on thursdays, so no

And how much do you want to bet the guy you were responding to has no idea that 95~100% is actually the of intensity.

**Uriel_da_man** · 07-18-2005, 11:30 AM

Originally Posted by Awnold79

Intensity is key to success. More volume = less intensity.

Working twice a week isn't more volume, it's more frequency. And I beg to differ with the intensity thing anyway.

**stonecoldgt** · 07-18-2005, 11:41 AM

Just because you have more frequency in your routine doesn't mean you are lacking intensity or volume. You have to remember that not everyone is the same and that everyone has different goals and dreams. My workouts I feel are super intense and I workout each muscle 2x times a week. Yet I recover and gain strength the next time I workout that muscle group. You basically just have to do experimenting. This idea I feel has been beaten to death. Just my opinion though.

--Ben

**Defiant1** · 07-18-2005, 11:49 AM

**stonecoldgt** · 07-18-2005, 11:55 AM

heh defiant1. Go ahead in post, it is a good topic to talk about, I was just saying that we should like dedicate a thread to certain topics so that people don't ask the same questions over and over and over again. Kinda gets repetitive.

**Asule1** · 07-18-2005, 11:59 AM

You could try this out. (Im gonna try this out starting today). You could train each group once per week with the exception of one group. So for example I would train each group once and
Week 1: Chest/Tri on Mon and Fri
Week 2: Shoulders/Legs on Mon and Fri
Week 3: Back/Bi on Mon and Fri

So im basically hitting one group twice per week and the other groups once. Then it just rotates. So its mix or one and twice per week workout i guess. Im gonna try it and see how it works for me.

**Madcow2** · 07-18-2005, 12:11 PM

Originally Posted by stonecoldgt

heh defiant1. Go ahead in post, it is a good topic to talk about, I was just saying that we should like dedicate a thread to certain topics so that people don't ask the same questions over and over and over again. Kinda gets repetitive.

This has already had a ton of discussion in the past 2 days. You can get Defiant1's thoughts in either of these threads as well as mine and others. Over the past few days a lot of good info on this topic has already been discussed by us so rehashing it all is not going to happen.

http://forum.bodybuilding.com/showthread.php?t=529995
http://forum.bodybuilding.com/showthread.php?t=529000

**Defiant1** · 07-18-2005, 12:37 PM

Originally Posted by Madcow2

This has already had a ton of discussion in the past 2 days. You can get Defiant1's thoughts in either of these threads as well as mine and others. Over the past few days a lot of good info on this topic has already been discussed by us so rehashing it all is not going to happen.

http://forum.bodybuilding.com/showthread.php?t=529995
http://forum.bodybuilding.com/showthread.php?t=529000

Really. I can vouch for "non-failure high frequency training" by looking at my sinewy, steel cable forearms from typing so much.

**Awnold79** · 07-18-2005, 01:32 PM

Originally Posted by Defiant1

LMAO......I hear that.

**Awnold79** · 07-18-2005, 01:34 PM

Originally Posted by Defiant1

Really. I can vouch for "non-failure high frequency training" by looking at my sinewy, steel cable forearms from typing so much.

Likewise........I can vouch for high intensity failure training by looking at my mangled keyboard. Only took 1 hit.

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