is one day a week per muscle group enough?

[Armykid93]

Title pretty much says it.
Saw a training spilt saying
Monday was for chest and tris
Wednesday was for back and bis
Friday for legs, shoulders and Saturday was for abs.
Is working a muscle group one time power week really enough to see gains?

[Noles12]

I dont like that split but yes once a week can be enough.

I am on a 4 day split and work each muscle group once per week. I personally would feel overtrained, with the way my workouts are set up, if i worked the same muscle group with any sooner than 4-5 days after i first worked it

[mrbradg]

I'll throw my two cents in here. I agree with the post above. But, everyone is different and I think different muscle groups recover faster. Genetics/diet etc. Listen to your body and how you feel. You never want to overtrain but you can surely undertrain as well.

[Noles12]

I'll throw my two cents in here. I agree with the post above. But, everyone is different and I think different muscle groups recover faster. Genetics/diet etc. Listen to your body and how you feel. You never want to overtrain but you can surely undertrain as well.

x2. The type of workout, intensity, and many other things can affect whether or not a muscle can be worked more often. But it comes down to feel and experience for me. I have tried many splits over the years. I do what works best for me. This does not mean it would be best for someone else

[mrbradg]

x2. The type of workout, intensity, and many other things can affect whether or not a muscle can be worked more often. But it comes down to feel and experience for me. I have tried many splits over the years. I do what works best for me. This does not mean it would be best for someone else

Agreed 1,000%.

[devildog1967]

Once a week, as most of the body parts get trained when training others E.G chest also does tris and delts... .. so in theory you could over train .

[Armykid93]

I dont like that split but yes once a week can be enough.

I am on a 4 day split and work each muscle group once per week. I personally would feel overtrained, with the way my workouts are set up, if i worked the same muscle group with any sooner than 4-5 days after i first worked it

Just curious but what's your split?

[Armykid93]

Once a week, as most of the body parts get trained when training others E.G chest also does tris and delts... .. so in theory you could over train .

I knew about that a bit but didn't think once a week would be enough

[soulstealer]

Except for calves abs and forearms... I find if I train ANY of my other muscle groups to failure or beyond I cannot recover faster than in 7 days... I read a study somewhere (cant source it so dont ask) they biopsied live tissue 3 weeks after negative training... (beyond failure) and determined that the muscle was still not 100% recovered...

[Armykid93]

Except for calves abs and forearms... I find if I train ANY of my other muscle groups to failure or beyond I cannot recover faster than in 7 days... I read a study somewhere (cant source it so dont ask) they biopsied live tissue 3 weeks after negative training... (beyond failure) and determined that the muscle was still not 100% recovered...

Damn, that's crazy if its true

[Noles12]

My split as in which groups i work out is pretty traditional. Chest and tris, back and bis, rest, Shoulders and Traps, Legs. I have mixed things up and have changed the exercises, reps, and sets up many times over the years. I have tried other training methods but i always come back to a traditional 4 day a week split as it is what works for me

[muscleport]

Damn, that's crazy if its true

But you don't need 100% to retrain , retrain at 90% doesn't mean it is overtrain

[Armykid93]

My split as in which groups i work out is pretty traditional. Chest and tris, back and bis, rest, Shoulders and Traps, Legs. I have mixed things up and have changed the exercises, reps, and sets up many times over the years. I have tried other training methods but i always come back to a traditional 4 day a week split as it is what works for me

That's similar to what I do right now to

[muscleport]

Except for calves abs and forearms... I find if I train ANY of my other muscle groups to failure or beyond I cannot recover faster than in 7 days... I read a study somewhere (cant source it so dont ask) they biopsied live tissue 3 weeks after negative training... (beyond failure) and determined that the muscle was still not 100% recovered...

AAA suppose to accelerate this process.

[Armykid93]

But you don't need 100% to retrain , retrain at 90% doesn't mean it is overtrain

Oh I see. That makes sense

[Armykid93]

AAA suppose to accelerate this process.

Sorry but what is AAA??

[ghettoboyd]

ill throw my 4 day training split out there cus its a bit different....
day 1: chest and bicepts and abs
day 2:legs
day 3: shoulders and tricepts and calves
day 4ff
day 5: back starting or finnishing with deadlifts and abs
day6ff
day7ff
this split lets my body recover well so i can give max effort everyday....

[Armykid93]

ill throw my 4 day training split out there cus its a bit different....
day 1: chest and bicepts and abs
day 2:legs
day 3: shoulders and tricepts and calves
day 4ff
day 5: back starting or finnishing with deadlifts and abs
day6ff
day7ff
this split lets my body recover well so i can give max effort everyday....

This looks like am awesome split. Think I may try it after boot

[ghettoboyd]

This looks like am awesome split. Think I may try it after boot

cool bro thats why i threw it out there in case you wanted to try something different...

[ajordana]

ill just chime in and say yes one day a week can be enough, depending on your routine and recovery. it all depends on you, once a week is enough, but 2 a week may be optimal for you, while one is optimal for others. it depends how well your body recovers and responds to different training styles. i personally prefer my pre, pull, off, legs, repeat split. it works out to be 3 on 1 off, and i work chest shoulder tris on one day, back traps and bis one day, and legs and calves one day. i do less volume obviously than people who are doing things like one bodypart per day and only once per week, so i can do it nmore often. this has always worked best for me, especially for strength gains.. just playt around with it and try different routines for a couple months at a time until you find what works best for you

[Armykid93]

ill just chime in and say yes one day a week can be enough, depending on your routine and recovery. it all depends on you, once a week is enough, but 2 a week may be optimal for you, while one is optimal for others. it depends how well your body recovers and responds to different training styles. i personally prefer my pre, pull, off, legs, repeat split. it works out to be 3 on 1 off, and i work chest shoulder tris on one day, back traps and bis one day, and legs and calves one day. i do less volume obviously than people who are doing things like one bodypart per day and only once per week, so i can do it nmore often. this has always worked best for me, especially for strength gains.. just playt around with it and try different routines for a couple months at a time until you find what works best for you

I used a similar split in high school except I was 2 on and one day off. That is a great looking split

[ajordana]

I used a similar split in high school except I was 2 on and one day off. That is a great looking split

its my favorite that ive used, especially for strength.. when bulking the strength gains are extremely consistent

[mirin_serratus]

multiple times a week not to failure >>> once a week to failure
as in do chest/back/legs all three days since you're only lifting 3 days a week

[Armykid93]

its my favorite that ive used, especially for strength.. when bulking the strength gains are extremely consistent

I noticed that to with the split I was taking about. Really great gains came with it

[thabeastmaster]

i think the experience of the MUSCLE plays a part as well....meaning, new muscle, or somebody coming back from a long layoff (im experiencing the latter currently) can respond rather well to a more than once a week.....PLUS the fact that it isnt training to complete failure.......in "experienced" muscle, that is regularly worked by a dedicated and experienced lifter, 1x a week working to utter failure can do the trick..........im doing a 3x a week routine where each body part gets a total of 15 sets a week....ive done this same routine 2x previously when in similar situations like im in now which is coming off of a very long lay off with huge lbm losses.....my body perks right up with 3x a week at this point....

[soulstealer]

Some quick information about hypertrophy.... It was stated earlier that retraining at 90% recovery would grow muscle. This is correct... this is how muscle is grown.. After we recover 100% from resistance training we start to atrophy.

This is exactly how AAS helps us build muscle fast... It increases the speed of recovery.... so instead of it taking a month to be 90% recovered after hit we get there in 6 or 7 days... Which is why we see rapid muscle growth on aas.... Its also why you can train much more often using volume training and not over train.

As far as muscle memory... I read a study that monitored muscle growth and atrophy over 6 months... For hypertrophy muscles first create new nuclei then they form new cells.... They did a muscle biopsy after 6 months of detraining(not training and allowing atrophy) and they found that even though the muscles had returned to the previous untrained size. The nuclei remained.

This is where muscle memory comes from... When you detrain you retain your muscle nuclei so you essentially skip half the process of muscle growth and you go back to where you were. Whatever that number of nuclei can support.

Hope that helped

[Armykid93]

Some quick information about hypertrophy.... It was stated earlier that retraining at 90% recovery would grow muscle. This is correct... this is how muscle is grown.. After we recover 100% from resistance training we start to atrophy.

This is exactly how AAS helps us build muscle fast... It increases the speed of recovery.... so instead of it taking a month to be 90% recovered after hit we get there in 6 or 7 days... Which is why we see rapid muscle growth on aas.... Its also why you can train much more often using volume training and not over train.

As far as muscle memory... I read a study that monitored muscle growth and atrophy over 6 months... For hypertrophy muscles first create new nuclei then they form new cells.... They did a muscle biopsy after 6 months of detraining(not training and allowing atrophy) and they found that even though the muscles had returned to the previous untrained size. The nuclei remained.

This is where muscle memory comes from... When you detrain you retain your muscle nuclei so you essentially skip half the process of muscle growth and you go back to where you were. Whatever that number of nuclei can support.

Hope that helped

Thanks man very interesting

[RotorHead]

Wow thats realky interesting about the nuclei and i did not know that! Some food for thought

[hex]

makes cutting and doing clean bulk sound a little easier knowing it WILL come back quickly with less effort then buiding from scratch

[RotorHead]

Exactly hex... Good shit