lookin to train each body part twice a week ?

[beer boy]

hey people

well iv been training each body part once a week for the last few months..

my workout is

monday. chest

tuesay. back

wednesday. arms

thursday. shoulders

friday. legs

but im starting to get a little bored with this and would like to change things a bit..

i would like to try hittin each body part twice a week and see how that goes for me

so if you could put up your routine or know of a good one that hits twice a week that would be great!!

thanks

[brad1986]

When i do 2 time a week training i do 1-chest and back 2-shoulders,bis,tris 3- legs then repeat those three days. It ends up being a 6 day split tho

[beer boy]

When i do 2 time a week training i do 1-chest and back 2-shoulders,bis,tris 3- legs then repeat those three days. It ends up being a 6 day split tho

ok thanks man

so you would do somthin like

monday chest and back

tuesday. shoulder,bis,tris

and you would only do legs on wednesday? then repeat

[brad1986]

yes so thurs fri saturday would be the same as mon tue wed

[beer boy]

i do like the sound of that.. i think il give that a go, thanks man

[gmantheman]

Seems like a lot of overlap. I think the classic upperbody\lowerbody split
would be the better choice.

[djdizzy]

I'm doing a modified twice a week training using the slingshot method. The thread is at the top of this forum if you want to check it out:

(Sample 4 Day per week Slingshot Training System were each muscle is trained "twice a week" using 3 exercises per major bodypart.

WAIT AROUND 2 MINUTES BETWEEN SETS AND AROUND 3 MINUTES ON LEGS.
GO TO THE POINT YOU KNOW YOU CAN'T GET ANOTHER FULL REP THEN STOP AT THAT POINT.




Each muscle is trained twice a week

During each phase you could organize your workouts as follows:

A. Tues-KEY EXERCISE (heavy day lower reps)
Chest
Shoulders
Back
Traps

B. Thurs-KEY EXERCISE (heavy day lower reps)
Arms
Legs
Abs


D. Sat-SECONDARY EXERCISES (lower weights higher reps)
Chest
Shoulders
Back
Traps

E. Sun-SECONDARY EXERCISES (lower weights higher reps)
Arms
Legs
Abs

[brad1986]

^^^ this is a good way of doing it as well. That way your training your muscles differently each time

[gmantheman]

If you don't mind working out on the weekends then an every other day split would work. Example is Legs, Back, Bi and Chest, shoulder, tris. Here is just an example workout.

Day 1
Squat
Romanian deads
Rows
dumbbell curl
Day 2 rest
Day 3
Incline bench
Dips
Lateral raises
Over head rope ext.
Day 4 rest
Day 5
Deadlift
Bulgarian split squat or lunges
Chins or pullups
barbell curl
Day 6
rest
Day 7
Flat bench (barbell or dumbbell)
military press
close grip bench.

[terraj]

When i do 2 time a week training i do 1-chest and back 2-shoulders,bis,tris 3- legs then repeat those three days. It ends up being a 6 day split tho

Op, do this^ but as a 3 on 1 off, keep your volume low and you could do ok.....1 of my fav splits, also Phil Hernon's split

[terraj]

Seems like a lot of overlap. I think the classic upperbody\lowerbody split
would be the better choice.

This is another fav of mine, DC training on a 2 day split is money when it comes to gains. But only for the intermediate and up

[beer boy]

Op, do this^ but as a 3 on 1 off, keep your volume low and you could do ok.....1 of my fav splits, also Phil Hernon's split

ok thanks man, but when you say keep volume low, do you mean lower reps with heavy weights?

[gmantheman]

Volume is a combo of sets and reps.

[terraj]

ok thanks man, but when you say keep volume low, do you mean lower reps with heavy weights?

Not to many sets per group, do 3 work sets, all to failure, after warming up, start with 5-8 first set, 8-12 second, 12-15 third. One compound movement per muscle group, then 4 days later I do a different movement for that muscle group.....use 2-3 excerises and rotate them.

The low volume allows you do do higher frequency without screwing your CNS, as with the above you are hitting each muscle every 4 days.

[ucf465]

I'm doing a modified twice a week training using the slingshot method. The thread is at the top of this forum if you want to check it out:

(Sample 4 Day per week Slingshot Training System were each muscle is trained "twice a week" using 3 exercises per major bodypart.

WAIT AROUND 2 MINUTES BETWEEN SETS AND AROUND 3 MINUTES ON LEGS.
GO TO THE POINT YOU KNOW YOU CAN'T GET ANOTHER FULL REP THEN STOP AT THAT POINT.




Each muscle is trained twice a week

During each phase you could organize your workouts as follows:

A. Tues-KEY EXERCISE (heavy day lower reps)
Chest
Shoulders
Back
Traps

B. Thurs-KEY EXERCISE (heavy day lower reps)
Arms
Legs
Abs


D. Sat-SECONDARY EXERCISES (lower weights higher reps)
Chest
Shoulders
Back
Traps

E. Sun-SECONDARY EXERCISES (lower weights higher reps)
Arms
Legs
Abs

^^^ I favor this workout. im doing baselines power/hypertrophy with great results

[auslifta]

When i do 2 time a week training i do 1-chest and back 2-shoulders,bis,tris 3- legs then repeat those three days. It ends up being a 6 day split tho

This is good for what OP is after but swap day 2 and 3 around. Like this 1,3,2, rest day, 1,3,2 rest repeat

Doing shoulders bi's and tri's a day straight after back and chest is just too much IMO.

[gmantheman]

If you keep the volume low/med then I think the lower/upper or upper/lower body split works. That way you have little chance of overlapping muscles one day to the next. It could be set-up like this:
Mon: Lower
Total sets for Quads-6
Total sets for hamstrings 3
Tues: Upper.
Chest total sets 5-6
Back 5-6
(you can do super/compound sets for chest and back)
Shoulders 3-4
Arms optional

Wed Rest
Thurs Lower
Hams/lower back 5-6
Quads 3

Fri upper
Chest 5-6
Back 5-6
Shoulders 3
Bis 2-3
tris 2-3

[Corpsman]

^^^ I favor this workout. im doing baselines power/hypertrophy with great results

Maybe I am just too novice to get this. When you say "Chest" for Tuesday... is it ANY chest or specific chest? And how many chest exercises do you do?

[djdizzy]

Maybe I am just too novice to get this. When you say "Chest" for Tuesday... is it ANY chest or specific chest? And how many chest exercises do you do?

Tues would be your key exercise with heavy weights, mine is Decline Barbell. After warmup I do 1x4-6, 2x8-10, 1x12-15, then I move to shoulders. I rest between sets about 2 min

Sat for chest I do 2 secondary exercises with lighter weights, I start with Incline DB presses 3x12-15 and then do the Pec Deck machine at another 3x12-15, then move to shoulders. On this day I only rest 30-60 sec between sets

There is a thread that explains the slingshot method at the top of this forum and its good too if you just want to check out some nice splits that he has listed as well.

[Corpsman]

My wife and I just started the SST method today. We are doing the suggested program for working out each muscle group once per week for a 5 day workout with cardio and abs on day 3. This is going to be an adjustment for us because we had been working each muscle group twice per week. After today's workout I started to get concerned that working chest and biceps only once every 7 days will not be enough.

[djdizzy]

Ronnie should give you some good advice in the other thread but if still worried why not switch to the 5 day, twice a week?

[Corpsman]

I did post in the other thread, hoping to get some advice.

[TH3IAN]

You can do two muscle groups/day. 1Back-bis , 2chest-tris , 3shoulders-legs.(or change it up for your goals) You'll get every muscle five times in 3 weeks! Good way to get cut, soreness isn't too bad between days, but muscle confusion is a must at this frequency.

Days m-f 123451234512345
Workout. 123123123123123

[jg42058p]

I've always heard you're supposed to train each muscle once a week...?