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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05-25-2017, 02:49 AM #1
Training 1 time a week each muscle?
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05-25-2017, 03:05 AM #2
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05-25-2017, 03:17 AM #3
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05-25-2017, 06:10 AM #4
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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05-25-2017, 07:48 AM #5
It is possible to know things without trying them first. Or at least have an idea of probable outcomes.
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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05-25-2017, 07:58 AM #6
- Join Date: Jan 2007
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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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05-25-2017, 08:29 AM #7- 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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05-25-2017, 08:37 AM #8
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05-25-2017, 08:45 AM #9
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05-25-2017, 09:49 AM #10
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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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05-25-2017, 10:00 AM #11
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05-25-2017, 10:07 AM #12- 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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05-25-2017, 11:53 AM #13
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