once or twice?

**Sammy1980** · 06-12-2005, 04:37 PM

Hey guys....what are you experiences of training a muscle once versus twice a week?

For me it would seem that it would be better to train a muscle twice a week IF your CNS recovered. Heres my current split (with focus on upperbody)

Day1: Chest/shoulder/triceps
Benchpress
flyes superset with dips
Shoulder press
skullcrushers

Day2: Back, biceps
Chins
Machine rows
Ez bar curls
abs

Day3:Legs
Squats or legpress
Leg curl
calves

Day4:Rest

Day5:Chest/shoulders/triceps
Incline db press
Machine chest press
db side raises
close grip benchpress or pushdowns

Day6:
V-bar pulldowns
Barbell rows
rear delts
db curls

Day7: rest
Day8: legs
Day9: rest
Day10:chest/shoulders/triceps
Day11:back, biceps
etc...

**SwoleCat** · 06-12-2005, 04:41 PM

There is no way I could do that.

I tried that before and 3 days in a row kills me, and there is no-way I can hit chest again Friday after blasting it Monday, especially with only ONE rest day in between. Legs take even longer to recover.

Then again I may put in far more work than the average person, and my intensity is very high.

~SC~

**lucabratzi** · 06-12-2005, 04:45 PM

i think u should focus more on each muscle, adding some different workouts to some of the muscles. trainin 2 a week imo might harm u more because of overtraining. its good to give ur muscles ample time to recover. how many sets do u usually do for each muslce?

**Sammy1980** · 06-12-2005, 05:08 PM

ok..i forgot to say that i go to failure very rarely, (once a month on benchpress maybe and a back exercise) and usually stop at 1-2 reps from failure. If you trained yates style of course this would be overkill as i guess you do swolecat. I do 5-6 sets a muscle per workout. Reps are 6-10 mostly, sometimes i go to a 3 day a week routine and do lower reps to focus on strength (to use to lift heavier weights when i go back..)

**Sammy1980** · 06-12-2005, 05:14 PM

looking at your pic swolecat, you sure seem to know what your doing!

**lucabratzi** · 06-12-2005, 05:21 PM

do more sets on each muscle, 5-6 is not enough. u should be doin something like 12-15 sets a muscle. say for example on day 2 with bi's, u need to do atleast 3-4 diferent kinds of workouts with 3-4 sets each.

**SwoleCat** · 06-12-2005, 06:15 PM

I don't do Yates style, no, as he claimed to do one "all out set". I do multiple sets of multiple exercises in all rep ranges to work all kinds of muscle fibers. (fast and slow twitch)

Thanks for the props.

~SC~