twice a week routine

[mitch911]

i currently hit the muscle once a week with having 12 sets per muscle group the routine looks like this I want to change this routine to twice a week for the upcoming month
monday-chest/tris
tues cardio
wed-back/bis
thurs-cardio
fri-shoulders/abs
sat-legs
sun-off

how many sets should i do when hitting the muscle twice a week per mucle group, and should it still be heavy reps 4-6

[Hypertrophy]

Difficult to answer. Experimentation is the best answer. However, I would try cutting back to 8 sets. This would still increase your volume by 4 sets over the same time period. Perhaps have a high intensity day and low"er" intensity days for recovery purposes. Or put two compund movements on you first training day, then when you hit that muscle the second time, reduce to one compound movement and a assistance exercise. Food for thought. Why immedaitely double your frequency. It would be more wise to just reduce it by 1-2 days by manipulating your split. You are going from working everything once in seven days, to working everything twice in seven days. Why not go twice every 10-12 days or something like that and see how you respond. I think automatically doubling your frequency is a bad idea~

[mitch911]

good advice thanks!

[*Narkissos*]

My previous program was a twice a week program

It consisted of

Monday:Legs+Chest+Triceps

Tuesday:Shoulders+Back+Biceps

Wednesday: Rest

Thursday:Legs+Chest+Triceps

Friday: Shoulders+Back+Biceps

Saturday: Rest
Sunday: Rest

Legs Chest & Triceps consisted of:
4 sets Squats
4 sets Leg-curls
4 sets Calf raises

4 Sets Flat Bench
4 Sets Throat Prone (bench presses to neck)
4 Sets Dumbell pull Over

4 sets tricep pressdowns

Shoulders Back and Bicep:

4 Sets Barbell press infront
4 sets barbell press behind
4 sets upright row

4 sets chins
4 sets low pulley row
4 sets pulldowns

4 sets Straight bar curl

It only seems voluminous here..but was a rather short (but taxing) workout

[josh8416]

My previous program was a twice a week program

It consisted of

Monday:Legs+Chest+Triceps

Tuesday:Shoulders+Back+Biceps

Wednesday: Rest

Thursday:Legs+Chest+Triceps

Friday: Shoulders+Back+Biceps

Saturday: Rest
Sunday: Rest

Legs Chest & Triceps consisted of:
4 sets Squats
4 sets Leg-curls
4 sets Calf raises

4 Sets Flat Bench
4 Sets Throat Prone (bench presses to neck)
4 Sets Dumbell pull Over

4 sets tricep pressdowns

Shoulders Back and Bicep:

4 Sets Barbell press infront
4 sets barbell press behind
4 sets upright row

4 sets chins
4 sets low pulley row
4 sets pulldowns

4 sets Straight bar curl

It only seems voluminous here..but was a rather short (but taxing) workout

How did u do chest/legs/ tricepts all in one day, that would have to be atleast a 3 hour workout!!!!!!!!!!

[justin2305]

How did u do chest/legs/ tricepts all in one day, that would have to be atleast a 3 hour workout!!!!!!!!!!

thinking the same thing thats way over dose for me