Muscle 3x A Week!?

[kyjelly]

So my friend used to work out pretty often on a regular basis. He stopped, and just now is starting up again. He insists on working out arms/chest 3 times a week, along with legs 3 times a week. Me on the other hand, only do each muscle group 1 a week. He says Im stupid. He says, as long as you arent sore, work them out. Builds muscle faster....3 times faster.

Is he nuts or what?

Is there something I can tell him that will make him realize or is he right?

I would love for someone to give me some good info to throw at him and put him in his place....

Thanks guys.

[rake922]

I work each body part 3 days a week... however I only do 2 sets per bodypart each workout.

Hence that comes out to 6 total sets per week for each bodypart.

[helium3]

it does work very well,but 3x faster no-way.

but there are growth benefits to training more often,if you adjust the volume for each workout.it helped me get through a plateu which is very important for hypertrophy.

[stunner5000pt]

i think it depends on how many sets/reps you do

have a look at this
http://www. hypertrophy - specific.com /hst_II.html

eliminate the spaces and go there
hypertrophy specific.. tho

[DutchCowboy]

I work each body part 3 days a week... however I only do 2 sets per bodypart each workout.

Hence that comes out to 6 total sets per week for each bodypart.

Why do you have Swole's picture for your avatar?

[hardgainer12]

Why do you have Swole's picture for your avatar?

haha i was wondering the same thing

[Iron-man]

As in HST, 3x times a week works great, actually better than anything else I've found. The volume per workout has to be less to accommodate the frequency. In addition, the 3x wk is best suited for compounds lifts with very little iso's so as to not over train, esp the smaller muscles (ie. biceps).
Think of it like this, if you wanted your body adapt & get a sun tan, would you go out once a week for 4-5 hrs (and fry!!), or break it up a little each day. Your body will adapt to the desired response better a little at a time, rather than pulverize it in one session.
I got more from a 3x or even 2x, than I ever did from a 1x. As Helium3 mentioned, great for breaking plateaus.
Just my experience & I've been training for a long time.