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  1. #1
    Registered User GonzaloSP's Avatar
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    Training 1 time a week each muscle?

    Hi,

    I been training for a year the exact same routing 3 times/week, trying to get to failure each session.
    I missed one session in between and I realize I can lift more, also I read people who train every day go for a specific set of muscles every day, and they don't train that muscle again until the following week (1 week of rest after training).
    What is you experience guys with resting 1 week after training a specific set of muscles?

    Thanks!
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  2. #2
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    Frequency is key for natural lifters.
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  3. #3
    Registered User TheViking1992's Avatar
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    Originally Posted by 17mahmoods View Post
    Frequency is key for natural lifters.
    Not really...
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    You won't know until you try it. Simple as that.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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  5. #5
    pheasant plucker Sweetums6000's Avatar
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    Originally Posted by health4life24 View Post
    You won't know until you try it. Simple as that.
    It is possible to know things without trying them first. Or at least have an idea of probable outcomes.


    Originally Posted by GonzaloSP View Post
    Hi,

    I been training for a year the exact same routing 3 times/week, trying to get to failure each session.
    I missed one session in between and I realize I can lift more, also I read people who train every day go for a specific set of muscles every day, and they don't train that muscle again until the following week (1 week of rest after training).
    What is you experience guys with resting 1 week after training a specific set of muscles?

    Thanks!
    There is something in between 3 times per week and 1 time per week. Most of the well regarded programs that I've seen are 2x frequency, in fact.

    3x frequency programs are usually novice programs and are meant to be run for less than a year, ideally, so it would make sense that it would no longer be working well for you. The 3x frequency programs meant for more intermediate lifters have lower intensity days built in so you aren't going all out all 3 days. And even the novice programs have fatigue management systems built in.

    So it's not surprising that your performance is hindered by training to failure 3x a week every week. Before going to the other extreme and doing a 1x frequency split though, you might want to try a 2x frequency split, like an upper/lower, for example.
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    Total weekly volume is far more important compared to how you break it up.

    Theoretically you should aim for a growth stimulus every 2-3 days but this assumes it's always possible to do this. Suboptimal recovery, nutrition and training practices can totally throw this out of the window.

    In practical terms, increasing frequency is used to keep the workloads down in individual workouts - otherwise the latter sets that are done when already very fatigued are 'junk volume'.
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    Originally Posted by Sweetums6000 View Post
    It is possible to know things without trying them first. Or at least have an idea of probable outcomes..
    Yes and no.

    You can't predict how someone is going to respond to a routine. You can make assumptions based off current knowledge, but you dont know what someone's results are going to be if they train once a week verse twice, etc.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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  8. #8
    pheasant plucker Sweetums6000's Avatar
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    Originally Posted by health4life24 View Post
    Yes and no.

    You can't predict how someone is going to respond to a routine. You can make assumptions based off current knowledge, but you dont know what someone's results are going to be if they train once a week verse twice, etc.
    That's true. But if the answer to everything is "you won't know until you try," what are we gonna talk about?
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  9. #9
    Registered User TheViking1992's Avatar
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    Originally Posted by Sweetums6000 View Post
    That's true. But if the answer to everything is "you won't know until you try," what are we gonna talk about?
    I don't know... favorite pornstars is always my first fallback option...
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    WOATbrah of peace :) sooby's Avatar
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    Many prominent figures in the lifting community recommend a 2-3x frequency per body part for most people. Especially for beginners however they should be training the major muscle groups as least twice a week.
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    Originally Posted by GonzaloSP View Post
    Hi,

    I been training for a year the exact same routing 3 times/week, trying to get to failure each session.
    I missed one session in between and I realize I can lift more, also I read people who train every day go for a specific set of muscles every day, and they don't train that muscle again until the following week (1 week of rest after training).
    What is you experience guys with resting 1 week after training a specific set of muscles?

    Thanks!
    Generally higher frequency works better for me I have found although I have 2 friends who train like bros and are almost as big as me, however I dont train for aesthetics, I train for strength.
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  12. #12
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    Originally Posted by TheViking1992 View Post
    I don't know... favorite pornstars is always my first fallback option...
    Inb4 chat thread...
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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    I try to hit everything 2x/week and still get in 1-2 rest days. Rest is important. So is nutrition. So is frequency.
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