Hitting muscles twice a week
Everytime i see someone ask if they should hit certain groups twice a week, theirs always a quick reply saying "more is not always better", or thats "overtraining". I seen and talked to quite a few people who hit muscle groups twice a week, and most are jacked. Wouldn't it be fair to say that if your body allows it, and ur not the type of person where u hit chest and then 5 days later its still sore, that hitting muscle groups twice a week would be more beneficial, better gains, in less time, rather then hitting things just once every week.
I noticed a new member on here he posted pics of his transformation and how he worked out. First let me say his transformation is pretty impressive, and hears how we said his routine was plotted out
Training :
Week 1 :
- Monday : Chest / Biceps
- Tuesday : Legs
- Wednesday : Shoulders / Triceps
- Thursday : Back / Biceps
- Friday : Legs
- Saturday : Chest / Triceps
- Rest
Week 2 :
- Monday : Chest / Triceps
- Tuesday : Legs
- Wednesday : Shoulders / Biceps
- Thurday : Back
- Friday : Legs
- Saturday : Biceps / Triceps
- Rest
now that seems pretty solid to me? although i know alot of people would likely flame that routine on here. if anyone is interested in seeing the transformation i'm talking about it can be found here :
http://forums.steroid.com/showthread.php?t=186827
I also found on another forum, one member had this to say to a person who was just starting out and had lvery little muscle..
"I am 'assuming' that being at 150, you are rather thin and have not much muscular development. You did not state your age, height or years of training which is highly relavent to your question. If I assumed correctly, then consider this advice:
At your current stage of development, you should work each bodypart twice a week. The reason is that you can NOT work out intense enuff to only be hitting each bodypart once a week. The reason being is when you have kicked ass in the gym for a long time(years) and put on alot of beef and strength, your muscles can actually contract more intensely and you can also go deeper into the pain zone as your mind and body have progressed to that point.
At your stage of development, you physically cannot train hard enuff to reap the benefits of hitting a bodypart once a week. To give you an example, lets say you and I are doing our last set of dumbell curls...the balls-to-the-wall set. You knock out 7 strict reps with 40's with your 15 inch arms, and then cheat out 3 more...agonizing in pain. OK, now my turn, I knock out 7 strict reps with 80's with my 19 inch arms, then cheat out 3 more...also agonizing.
You would THINK, that the intensity that you and I generated would be proportionate and equal during those sets. Not true. Since I have been working out much longer, and much more muscularly developed AND mentally adapted to the pain-zone from years of building up the intensity, I exerted more intensity than you. I can get away with hitting biceps every 5 days and grow like crazy. However, you would be much better off at hitting each bodypart twice a week."
now to me that sounds like what he's saying makes sense but maybe thats just me. Now i'm not just starting when it comes to lifting, nor have i been lifting for years, and no i'm not 150lbs. been lifting consistently for a year and a half now, weigh about 185lbs when i started i was about 160lbs. Now i notice my gains, and my lifts are starting to slow up, and i'm not making gains anymore, i've switched up routines, going from 5 days a week, into a 4 day split.. and now that my lifts aren't going up i think its time to switch it up some more, possibly something such as thr routine i posted above.
Just wondering why everyone preaches that twice a week is gonna be overtraining while theirs people out their that are having great gains from doing this type of lifting.