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  1. #1
    Registered User GonzaloSP's Avatar
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    3 times a week vs everyday

    Hi there,

    I changed my routine from 3 times a week (2hrs of training per visit) to train 5 days a week for 1 hour/day, in this way I can train the targeted muscle group more intensively, otherwise when I used to go 3 times a week by the end of the training I couldn't train with the same intensity.
    My question is, do you think to train each muscle group once a week is enough for grow? For ex. Monday I do biceps, Tuesday chess and shoulders, Wed Legs, Thursday Triceps, Fridays back.
    Since I just began training in this way I was wondering if some of you experimented with it before and what is the outcome.

    Thanks
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    pay the iron price SuffolkPunch's Avatar
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    There is a sticky thread regarding splits vs. full body training.

    Also, that is not the only available option. You could also do PPL twice a week or UL 3x a week (and there are plenty more variations too)

    My personal experience is that there needs to be balance between how much volume you put in a single session vs. how long you wait before training the bodypart again. If you are going every day, I don't think there is a good reason to wait a whole week between each time you train a bodypart.
    Last edited by SuffolkPunch; 01-10-2019 at 01:48 AM.
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    Pump addict since 1996 Natty1980's Avatar
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    Originally Posted by GonzaloSP View Post
    My question is, do you think to train each muscle group once a week is enough for grow?
    It is enough, provided that you put intensity in it.
    I would not waste one day just for biceps and another for triceps, honestly... how can you train biceps for one hour? I guess too many sets...

    This is my current split:

    Day 1: Shoulders and back
    Day 2: Rest
    Day 3: Legs
    Day 4: Rest
    Day 5: Chest and arms
    Day 6: Rest
    Day 7: Repeat

    I train each muscle every 6 days, 12 sets x 8-12 reps for the big ones (chest, legs, back), 8 sets x 8-12 reps for the small ones (bi, tri, delts). All sets to failure with 1'30" rest.
    Try to increment slightly the weight lifted on the main exercises (bench, squat, lat pulldown/barbell row).
    Just my 2 cents
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    Registered User GonzaloSP's Avatar
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    Great answers guys, thanks very much.

    @Natty1980 quick question, as you mention I do a lot of reps to get to failure that's why biceps take about 1 hour. How many different types of exercises you do per muscle group? And how can I get to failure faster?

    Thanks
    Originally Posted by Natty1980 View Post
    It is enough, provided that you put intensity in it.
    I would not waste one day just for biceps and another for triceps, honestly... how can you train biceps for one hour? I guess too many sets...

    This is my current split:

    Day 1: Shoulders and back
    Day 2: Rest
    Day 3: Legs
    Day 4: Rest
    Day 5: Chest and arms
    Day 6: Rest
    Day 7: Repeat

    I train each muscle every 6 days, 12 sets x 8-12 reps for the big ones (chest, legs, back), 8 sets x 8-12 reps for the small ones (bi, tri, delts). All sets to failure with 1'30" rest.
    Try to increment slightly the weight lifted on the main exercises (bench, squat, lat pulldown/barbell row).
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    Registered User Ghawk21's Avatar
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    In no world do you need to train your biceps for 1 hour on their own day...not now, not ever. That's ridiculous. The fact you think you need to, and train every exercise to failure for that matter is ample evidence you have no business making your own routines. Which is fine since the vast majority of people don't need to. There are some great programs in the stickies, I highly recommend one of those over what you have planned.
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    Originally Posted by GonzaloSP View Post
    @Natty1980 quick question, as you mention I do a lot of reps to get to failure that's why biceps take about 1 hour.
    There are ways to get fatigued that won't necessarily elicit a training effect. That sounds like what you're doing.
    I can tell time. Time cannot tell me.
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    Pump addict since 1996 Natty1980's Avatar
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    Originally Posted by GonzaloSP View Post
    Great answers guys, thanks very much.

    @Natty1980 quick question, as you mention I do a lot of reps to get to failure that's why biceps take about 1 hour. How many different types of exercises you do per muscle group? And how can I get to failure faster?

    Thanks
    Hi GonzaloSP, you're welcome.
    You have to choose a weight that takes you to failure in 8-12 reps. I take all sets to failure; 12 sets means 3 exercises (4x8-12 reps each), 8 sets means 2 exercises (4x8-12 reps each).
    For example my biceps workout comprehends 4 sets of alternate standing curl and 4 sets of Scott bench curl.
    Last edited by Natty1980; 01-11-2019 at 09:24 PM.
    Just my 2 cents
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    Originally Posted by GonzaloSP View Post
    Hi there,

    I changed my routine from 3 times a week (2hrs of training per visit) to train 5 days a week for 1 hour/day, in this way I can train the targeted muscle group more intensively, otherwise when I used to go 3 times a week by the end of the training I couldn't train with the same intensity.
    My question is, do you think to train each muscle group once a week is enough for grow? For ex. Monday I do biceps, Tuesday chess and shoulders, Wed Legs, Thursday Triceps, Fridays back.
    Since I just began training in this way I was wondering if some of you experimented with it before and what is the outcome.

    Thanks
    I would never choose to hit a muscle group only once per week. I care too much about strength and performance and getting strong on the big lifts to do that to myself.

    lol at a day where you do biceps and a day where you do triceps. You're doing it wrong.

    Originally Posted by Ghawk21 View Post
    In no world do you need to train your biceps for 1 hour on their own day...not now, not ever. That's ridiculous. The fact you think you need to, and train every exercise to failure for that matter is ample evidence you have no business making your own routines. Which is fine since the vast majority of people don't need to. There are some great programs in the stickies, I highly recommend one of those over what you have planned.
    Nailed it ^
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