Muscle training frequency?

[Whiteboyy0]

Overall what do you guys feel is superior, hitting everything twice a week or just once? Assuming rest and diet were on point

[crazy mike]

I for many years have hit each muscle twice a week. However a three day split will work good. That will mean a rotation of days. ...crazy mike

My old routine that I grew best was three days on one day off, then repeat. ...crazy mike

[nafnlaus]

superior for what purpose? do you want power, strength or size? those three dont have all that much in common...

still for any of those its safe to say, you wont become good at anything if you do a particular exercise 1-2 times a week. If you want to become the strongest man in the world and beat the world record in the clean and jerk then you are going to be squatting 10-15 times a week, at maximum intensity for many many years.

full body exercises - squats and pulls, as many times a week as you can recover from is a minimum if you are going strength or power wise...

[Whiteboyy0]

Strictly hypertrophy. I've done that alot in the past too mike and enjoyed it, 3 on 1 off.

[pasha]

i find it more effective working everything twice a week..

[bartman314]

2x/week.

at age 50, i loss strength rapidly with rest. hopefully trt will address.

[Anonymous-polack]

i hit a lot of time plus MMA

[dreadnok89]

2x/week.

at age 50, i loss strength rapidly with rest. hopefully trt will address.

It sure does help with recovery

[marcus300]

Once per week, if done correctly no need for further stimulation, just rest, eat and repair

[CMB]

This question has been asked around many times on each board... truth is, fitness isn't an exact science and this falls into the gray area.

I will tell you this, however. Contrary to claims made by many members saying definitively that once or twice a week is best, we (the fitness community) are not certain. I think for beginners who are new to resistance training, they should do all major muscle groups twice. Their body will make gains FASTER with twice a week than once. Why? Because those major muscle groups are where most muscle gains will come from and hitting twice a week will help get past that noob stage.

For more advanced trainees, there is much debate. My personal belief is you should train BOTH twice a week and once a week, with different routines of course. Fitness is all about change to force your body to adapt to something new. Try them both. I have seen great results with twice a week, and I have seen great results with once every eight days. So this is up to you to interpret...

Cheers

[Giggle]

Thanks Marcus. No disrespect to the other posters, but I know your goals are similar to mine as far as lean mass goes, so it helps to hear it from your experience.

Once per week, if done correctly no need for further stimulation, just rest, eat and repair

[crazy mike]

This question has been asked around many times on each board... truth is, fitness isn't an exact science and this falls into the gray area.

I will tell you this, however. Contrary to claims made by many members saying definitively that once or twice a week is best, we (the fitness community) are not certain. I think for beginners who are new to resistance training, they should do all major muscle groups twice. Their body will make gains FASTER with twice a week than once. Why? Because those major muscle groups are where most muscle gains will come from and hitting twice a week will help get past that noob stage.

For more advanced trainees, there is much debate. My personal belief is you should train BOTH twice a week and once a week, with different routines of course. Fitness is all about change to force your body to adapt to something new. Try them both. I have seen great results with twice a week, and I have seen great results with once every eight days. So this is up to you to interpret...

Cheers

^^^ This is a good answer that should meet everyone. Like Marcus he is at quite an advanced level to say the least. His intensity must be great and the concentration of failure and beyond so for his time and frame and mass he's right on.

As per what is said above I think that most newbies as intermediate levels haven't the mass and the body- mind concentration to only train once a week and twice would be more appropriate., for them. The mental focus and intensity will make some decisions for your body. Variation and trial and error. ...crazy mike