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  1. #1
    Static_masta's Avatar
    Static_masta is offline Junior Member
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    muscle groups per week

    i been working each muscle group hard 3 times a week but now im having to cut down coz my delt is 4ucked, i been reading through some workout posts and it seams most only work each muscle group once per week, you think this is enough? cos if it is then this could mean i dont have to have any time off.

  2. #2
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    "Hard" is a very vague/subjective term. Describe your workout in terms of total volume, intesnity (%1RM) and we can provide more valid feedback.

  3. #3
    se11 is offline Associate Member
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    each muscle "hard" 3x a week isn't usually good and there is a better chance at injury and overtraining. if your going to go all out and hard do the major groups once a week, and the smaller ones or ones you need improvement on twice a week.

  4. #4
    Mass Quest is offline Associate Member
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    i only train 1 bodypart a day once a week.works good for me.

  5. #5
    Hypertrophy's Avatar
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    Quote Originally Posted by Mass Quest
    i only train 1 bodypart a day once a week.works good for me.
    I do too. However, i do 20 sets for large muscle groups. If i were to train each bodypart 3x/week, i would manipulate the volume according to my frequency.

  6. #6
    Static_masta's Avatar
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    my set at the moment is;

    5 sets of 5 db press
    5 sets of 5 inclined db
    5 sets of 5 flys
    5 sets of 5 lat pull down
    5 sets of 5 rows
    5 sets of 5 lat raises
    5 sets of 5 shoulder presses
    5 sets of 5 shrugs
    and i do 5 sets of 5 on the leg machines.

    I do all this in 1 day, 3-4 times a week. its probably why i injured my delt but its what my asshole gym instructor told me i need to do if i wanna get big(i have gotten alot bigger but at the funkin expense of my delt). im gonna tone it down to this spread out, once a week.

  7. #7
    Hypertrophy's Avatar
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    Wow, very uneducated advice. It is people like him that give Personal Trainers like me a bad wrap!

  8. #8
    Static_masta's Avatar
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    nasty aint it, i been doing it for 6 months now aswell. hopefully my delt will hold out and mend if i do less. thanks for the advice guys.

  9. #9
    Hypertrophy's Avatar
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    Sickly Nasty, 45 sets 3-4x/week. That guy must "look stupid!"

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