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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Thread: 3 times a week vs everyday
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01-10-2019, 01:21 AM #1
3 times a week vs everyday
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01-10-2019, 01:41 AM #2
- Join Date: Jan 2007
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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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01-10-2019, 01:44 AM #3
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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01-11-2019, 07:54 AM #4
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01-11-2019, 08:13 AM #5
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.
Bench: 365
Squat: 495
Deadlift: 535
Refrigerator Lover
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01-11-2019, 08:18 AM #6
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01-11-2019, 01:23 PM #7
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.
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01-11-2019, 01:56 PM #8
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