Ok, I know its been debated alot, but If your trying to add size to say, your chest and back, ad bis, it doing them hard once a week enough? I do chest and tris monday, legs and soulders wednesday and back and bis friday.....But some people say to hit your chest 3x a week! Grrrr......opinions?
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Results 1 to 17 of 17
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03-10-2009, 05:13 PM #1Registered User
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Honestly, is 1x a week enough for muscle gain? NO IM NOT A NEWB
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03-10-2009, 05:17 PM #2Registered User
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I'm in the same boat.. After i started hitting my biceps 2x per week they got much bigger...I like hitting them 2x a week you just have to pay attention to volume and intensity.
something like this...
Monday - chest, delts, tricep
Tuesday - Back, bi,
Wednesday - legs
Thursday - off
Friday - REPEAT
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03-10-2009, 05:27 PM #3Registered User
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i think 2x a week is the most effective way IF you have enough time and enegry for that . dont think its possible if your working or go to school full time,without feeling completely exhausted after one or two weeks tops.
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03-10-2009, 05:44 PM #4Registered User
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I would like to see peoples split for a 2x per body part in a week....
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03-10-2009, 05:57 PM #5Banned
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I would hit the same muscles at least twice a week... maybe three times depending on your split.
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03-10-2009, 06:13 PM #6Registered User
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i guess it depends...if u dedicate a whole day to legs and a whole day to chest 1ce a week shuld be fine. cuz think about it if ur gonna do one muscle 2-3x a week your not gonna have a chance to work on other muscles as effectively. but i guess it depends if your working on your overall body or just specific parts.
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03-10-2009, 06:22 PM #7Registered User
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Originally Posted by thereaperman
thats what im sayin!
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03-10-2009, 07:31 PM #8Registered User
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I just started doing this
I hit the muscle once hard then the second time around i work it semi lightly..
Mon - Chest/Tri - Light Legs
Tue - Back/Bicep
Wed - Shoulders/Legs - Light Tricep
Thur - Light Bicep
Fri - Repeat
I just realized im not hitting back/chest twice a week it would make my workouts pretty long and i can hit arms fairly quickly...Don't pray for lighter burdens but for stronger bodies.
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03-10-2009, 07:53 PM #9Registered User
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With me i end up doing them 2x a week..
Don't pray for lighter burdens but for stronger bodies.
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03-10-2009, 08:43 PM #10Registered User
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or 2 days every 8-10 days... either way.. lets see your split!
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03-10-2009, 08:45 PM #11Registered User
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i just posted it above...Originally Posted by thereaperman
Don't pray for lighter burdens but for stronger bodies.
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03-11-2009, 03:07 PM #12Registered User
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anybody else?????
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03-11-2009, 03:17 PM #13MAGA
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What people do is:Originally Posted by thereaperman
Upper/Lower
or
Push/Pull/Legs twice every 8 days.
The difference between twice/week per muscle group and once/week per muscle group comes down to volume. The less experienced need less volume AND use lighter weights, hence they can recover faster and is more optimal to training a bodypart twice/week.
The more experienced will typically need much more volume per bP, and combine that with heavier weights, they can't recover and train that bodypart twice/week.
It most comes down to experience and how you feel your recovery is.
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04-10-2009, 02:50 PM #14Team Ground Zero
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Originally Posted by shainesboostin
Just my opinion, Once a week is all you need. Your body has to have time to recover. I have made my biggest gains by FAR doing it this way.
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04-10-2009, 03:52 PM #15Registered User
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do you think it will be solved in this thread?Originally Posted by shainesboostin
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04-10-2009, 04:50 PM #16Originally Posted by shainesboostin
Originally Posted by thereaperman
Different things work for different people. I got better gains either doing full body routine thrice a week or doing a push-pull routine twice a week. When I tried training 1 muscle-group once a week (thereby increasing volume for that muscle in a single workout) ended up making gains initially but after 3 weeks or so started getting drained.Originally Posted by maui-jim
Keep in mind when you train a bodypart once a week, you might actually end up training it more than once (eg. if you do chest and arms separately, you basically hit the triceps twice. Similarly, you hit biceps on the arm day as well as back day, and you hit the back on back day as well as leg day while doing heavy squats). Given that focussing on one bodypart results in more volume for the day, unless you are a fairly experienced lifter for whom adding volume would be good), you might end up getting over-trained.
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04-10-2009, 04:53 PM #17Registered User
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monday: legs/back/bicepsOriginally Posted by thereaperman
tuesday: chest/triceps/shoulders
wednesday: rest
thursday: legs/back/biceps
friday: chest/triceps/shoulders
saturday: off
sunday: off
or
monday: push
tuesday: pull
wednesday: rest
thursday: push
friday: pull
saturday: off
sunday: offCareer Mod Negs: 4
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