each muscle 2 times a week,how?

[Critical Mass]

I train my muscles 1 time pr week now. But when I come to day 5 I feel my muscle is ready again. But have to wait 2 more days before hitting it. I want to train no more than max 5 days a week.What would be a good way to train each muscle 2 times pr week?

[D7M]

why do you want to hit each muscle group 2x/wk? Once is fine.

you grow outside the gym.

[Critical Mass]

I`ve read that your muscle is ready after 48 hours to be trained again. But i have had some good progress with once a week. I got overtrained doing 5 times a week,15-20 sets to failure each workout. How many sets do u do?

[Critical Mass]

Could this work: mon&thurs:back,chest,shoulders. Tue&fri:arms,legs. Is this good for optimal growth? Or should I rather be doing(in your opinion).Mon:chest,biceps. Tue:Legs,abs. Thur:back,biceps(wanna improwe my bis). Fri:shoulders,tris.?

[D7M]

everyone is different, and you may need to experiment a little to find what works best for your body.

I personally respond better to each body part 1x/wk.

Out of the two, I like the second split better, only I'd do chest/bi and back/tris. But that's just me. My bi's grew more when I focusing more on my back and less on bi's.

[Critical Mass]

Yue are American, right? Your country are the leading in bodybuilding,the best. If you are doing 1 time pr week. Maybe I should just stick to it,keep it basic and simple. What u think?(I`m from the cold,cold north btw.).

[Voland]

Yue are American, right? Your country are the leading in bodybuilding,the best. If you are doing 1 time pr week. Maybe I should just stick to it,keep it basic and simple. What u think?(I`m from the cold,cold north btw.).

you're from Iceland or so?

[Voland]

Could this work: mon&thurs:back,chest,shoulders. Tue&fri:arms,legs. Is this good for optimal growth? Or should I rather be doing(in your opinion).Mon:chest,biceps. Tue:Legs,abs. Thur:back,biceps(wanna improwe my bis). Fri:shoulders,tris.?

i guess RonnieRowland could give you some advice in twice per week WOs.
I think that split is good (the first one). but you've gotta see how your body responds.
And, btw, the way of improving a muscle is not necesarily working it more but working it different.

[Coop77]

Different workout schedules work for different people. Lou Ferrigno strongly advocates twice a week. Mike Mentzer trained each group once every 8-10 days.

[Darksyde]

why force yourself into a 7 day schedule just because some humans at some point in the past decided to structure our time into 7 day periods? i personally do a 5 day split usually and insert an extra rest day as needed.
push, legs, off, pull, off. rinse and repeat.

[Diamonds08]

Without AAS I would not recommend lifting a body part more than once per week. Even then, I would only follow a twice a week program for 2-4 weeks tops. You may be able to facilitate some new growth during this period. I think only the higher trained lifters would be able to consistently lift a muscle twice a week.
Most people who would follow a twice a week program have very specific goals and have very "training specific" programs. What I mean is that they have developed a specific program that is tailored to hitting a muscle group twice a week. They don't just go in and do the same chest workout twice a week. One day is most likely a compound movement day and the next may be specific isolation exercises designed to work with the athletes goals. ie; getting ready for a contest.

[Critical Mass]

I might try the slingshot system to Rowland. Byt it looks a little complicated. I have just been training for 2 years. I`m Swedish,not viking power.He he.

[Diamonds08]

I might try the slingshot system to Rowland. Byt it looks a little complicated. I have just been training for 2 years. I`m Swedish,not viking power.He he.

F*ck that Slingshot crap. If anything, try the Ironman HIT program. I think Rowland's program is junk.

[Critical Mass]

It looks good(Ironman HIT). Might try it and see how my body is reacting. Variation is key,I think. Thanks!

[t-gunz]

i've been trainining 6 days a week hitting each body part twice a week and getting great results.

[amcon]

search sling shot training - detailed explination in there

but, you get big when you not at the gym - think recovery -

good luck

[Godson]

why do you want to hit each muscle group 2x/wk? Once is fine.

you grow outside the gym.

i second that notion, one cliche' i always hear in these forums is
" Less is more "
when it comes to lifting, and it's accurate

i used to do muscles 2x a week, leads to burn out faster and i realized i was dreading my wrkouts

i switched to 1 muscle, and its just perfect

[Critical Mass]

Looks like once a week is the norm here. How many sets do you do for bodyparts? I think if I do half of what Jay Cutler does,20-25 sets,I`ll be ok. So 10-12 for the larger ones,and 6-8 for biceps. Anyone who agree to that?

[TheJuicer]

Something I found though out the years is that just because a muscle is not sore to the touch or squeeze doesnt mean that its 100%..

[vic1778]

1 Body part a week works for me also. The more recovery, the more growth...within reason ofcourse.

[hankdiesel]

Maybe biceps but that's it. Not much else you can train more often than every six days. If you train legs hard enough, no way could they be ready again in 48 hours. You will read a lot of things but you have to find out what works best for you

[Critical Mass]

Thanks for all answers. I will start with the basic 4-5 split,maybe I feel for changes along the way.?

[mhafez]

Looks like once a week is the norm here. How many sets do you do for bodyparts? I think if I do half of what Jay Cutler does,20-25 sets,I`ll be ok. So 10-12 for the larger ones,and 6-8 for biceps. Anyone who agree to that?

I'd say 9-11 sets for biceps & triceps, 12 for pecs and 16-20 for the back

[Critical Mass]

That sounds about right. I also feel that my back can handle more volume than chest. Will try that,mhafez.

[Polska]

F*ck that Slingshot crap. If anything, try the Ironman HIT program. I think Rowland's program is junk.

Ironman HIT is also written by Rowland. FYI

[Ronnie Rowland]

Without AAS I would not recommend lifting a body part more than once per week. Even then, I would only follow a twice a week program for 2-4 weeks tops. You may be able to facilitate some new growth during this period. I think only the higher trained lifters would be able to consistently lift a muscle twice a week.
Most people who would follow a twice a week program have very specific goals and have very "training specific" programs. What I mean is that they have developed a specific program that is tailored to hitting a muscle group twice a week. They don't just go in and do the same chest workout twice a week. One day is most likely a compound movement day and the next may be specific isolation exercises designed to work with the athletes goals. ie; getting ready for a contest.

Steroids have nothing to do with it! In fact, some believe that natural trainers should train more frequently because steroids prevents muscle loss during long periods of recuperation.

[Ronnie Rowland]

I train my muscles 1 time pr week now. But when I come to day 5 I feel my muscle is ready again. But have to wait 2 more days before hitting it. I want to train no more than max 5 days a week.What would be a good way to train each muscle 2 times pr week?

I would suggest going heavy during the first weekly workout per major body part (around 6-10 reps) and light during the second weekly workout per major body part (10-15 reps). Use different exercises for light and heavy days. Train to good failure always.

For example heres how you could train chest during a reload (high volume training phase)

Monday(first weekly workout)-
Bench press 3 sets (6-10 reps)
Incline press 3 sets (6-10 reps)

Thursday(second weekly workout)-
Decline press 3 sets (10-15 reps)
Incline flyes 3 sets (10-15 reps)

[Critical Mass]

Now I`m even more confused what to do. It looks good,Rowland,it something like this I was thinking about. The only drawback with training each muscle 2 times a week, is you have to train 3-4 different bodyparts each workout. Or train 7 days a week.

[smokethedays]

Twice a week when cycling 3 days on 1 day off, once a week off cycle 3 days on, on days off 2days on 1day off.

[Critical Mass]

Could do.

[mhafez]

Now I`m even more confused what to do. It looks good,Rowland,it something like this I was thinking about. The only drawback with training each muscle 2 times a week, is you have to train 3-4 different bodyparts each workout. Or train 7 days a week.

Every body is different what works for you might not work for someone else, thats why you'll find so many opinions.

You have to try for yourself dude

[Critical Mass]

I guess I have to figure out something that works for me then. For now I`m gonna start with a 4-5 day split btw. Thanks for sharing ur thoughts guys!