Training each Muscle Twice a week!

[proslayer93]

yeah....My routine is

Monday: Chest/Tri Abs, Cardio

Tuesday: Back/Bis

Wenesday: Legs/Shoulders, Abs, Light cardio

Thursday: Chest/Tri

Friday: Back/ Bi, Abs, Cardio


Should I switch to once a week...lol...Maybe? Who knows?

why train ur leg and deltoid onli once a week?

[twarrick13]

I'm new to this site and probably pretty new to lifting compared to most people here. I've been seriously lifting for only about a year and a half to two years or so. I used to do muscles every other day when I first started. I think for me this got my muscles starting to grow. After a while, though, I didn't notice myself getting any bigger, so I switched it up to training muscle groups once a week, cardio once a week, and abs (since I don't consider them a specific muscle group as in I go to the gym to work them out) three times a week in my dorm room (I'm a college student). Once a week really helped me build more muscle. I got my bench up to 300 just a couple weeks ago which made me incredibly happy!
I think next week I am going to switch it up to training muscles twice a week and see how that goes. I'm also going to try having a better diet. I am a vegetarian so I don't get any protein from meat (I do eat eggs, no sea food though). Actually if anyone has any tips for my diet and how I can get some good protein without eating meat that would be great!

[goldysuri]

Hi dude it's totally fine if you do per body part twice a week because 48 hours is sufficient to recovery,im doing it from the past 20 years so chillll

[Nwlifter]

I have been doing 1x a week and i am wanting to switch to 2x.. Can u guys give me a split that i can hit my muscle groups 2x?That would be great

Here's a couple options
2x per muscle 4 days a week
Mon/Thur
Squats
Leg Ext
Bench
Dips
OHP
Laterals
Pressdowns
Crunches

Tues/Friday
SLDL
Leg Curls
St. Calves
S. Calves
Pulldowns
Rows
Shrugs
curls



2x per muscle per week, on 3 days a week schedule
Monday
Bench Heavy
OHP Heavy
Low Rows medium
Shrugs medium
EZ Curls medium

Wednesday
Squats Heavy
St. Calves Heavy
Inc. Flies medium
Laterals medium
Pressdowns medium

Friday
Un.Pulldowns Heavy
Shrugs Heavy
Leg Ext medium
Leg Curls medium
S. Calves medium