Give me muscles!!

[Honkey_Kong]

What has worked best for me is what I call Plus Split, so:
Day 1 Legs
Day 2 Shoulders/ Triceps
Day 3 Rest
Day 4 Back
Day 5 Chest/ Biceps
Day 6 Rest
Day 7 Restart

Abs are incorporated every session. I seem to need more rest which I hate to take.
When training I just make sure that I hit all split parts, combining flexibility with more static heavy and explosive (e.g lunges with squats).
Though might remove deadlift, squat etc for back issue and go to machine on the heavier ones.
And I will drop the ego lifting, that only hurts me.

I am however open ears/ eyes to try new things.

You're only targeting a muscle group once a week? If you're on gear, you should be able to hit every group twice in a week.

[s1nc1ty]

You're only targeting a muscle group once a week? If you're on gear, you should be able to hit every group twice in a week.

Even if not on gear’ 2x a week is a must imo..... 1x week sucks

[Cuz]

Even if not on gear’ 2x a week is a must imo..... 1x week sucks

Been doing 1x a week workouts for years and im bigger than 99% of people in the gym. So if i had put forth the extra effort and said fuck my job fuck my family fuck everything except bodybuilding i would more than likely look the same .

Moral of the story is unless you are trying to be a pro, why waste all that time . Nothing wrong with 1x a week workouts ive proven that to myself . Now, we could say 2x on certain areas to “bring them up” if you will. But doing every muscle group 2x is not optimal if you are a normal human

[Fiskevatten]

Been doing 1x a week workouts for years and im bigger than 99% of people in the gym. So if i had put forth the extra effort and said fuck my job fuck my family fuck everything except bodybuilding i would more than likely look the same .

Moral of the story is unless you are trying to be a pro, why waste all that time . Nothing wrong with 1x a week workouts ive proven that to myself . Now, we could say 2x on certain areas to “bring them up” if you will. But doing every muscle group 2x is not optimal if you are a normal human

I second this as well. I´ve done most of my years doing 2x a week since that is what I was taught or read, then variations, intensity, reps/ sets etc play a huge role as well and we´ve all experimented there.
However, I always feel I loose power, start to get twitchy muscles, bad knees etc more when I have done that compared to 1x week. Even though it´s 1x I still have e.g. dead in backprogram, so muscles
still get incorporated more.
1x is especially true when I have a hectic life.
Even mood and libido is better for me when I rest more. However, I will say that I usually train 2x or even 3x from time to time because the gym is GREAT for my mental health and
it´s the best start in the morning.

I will need to start swimming and stuff more as well since I (even if youngish) start to get issues more and more, like my backproblem now. So I will need to mix it up compared to before,
That will be very interesting on a cycle since it´s all new to me and my body, have always just done gym on gear.
Dropped sports a long time ago.

However, I am still learning, so I will take above and new answers in consideration for sure, I have never done something heavier, so maybe I need to push more with more in me to reap
the most benefit. Test and anavar and primo never really done much for me, sure I gain, but I still look like a buff natural dude with bacne lol

Back on the other question, I am scared of insulin and tren. However, a friend in the fitness industry swears on using insulin and love the benefits.
I have respect for the deca issues, so I guess using NPP might be easier to adjust/ control.
Hated primo, did nothing for me. Love Var and my limit seems to be 60 daily until my body responds negative.
Never done mast, but understood it as it´s very limited in the building department, more making you hard/ dry before comp, so might be unnecessary?
Right now I am leaning towards Test, NPP, Var, Growth... Not sure if that is a good combo? Maybe throw in some drol to force power in a bit?

[tarmyg]

Been doing 1x a week workouts for years and im bigger than 99% of people in the gym. So if i had put forth the extra effort and said fuck my job fuck my family fuck everything except bodybuilding i would more than likely look the same .

Moral of the story is unless you are trying to be a pro, why waste all that time . Nothing wrong with 1x a week workouts ive proven that to myself . Now, we could say 2x on certain areas to “bring them up” if you will. But doing every muscle group 2x is not optimal if you are a normal human

Wow. Did not even know 1x per week was a thing. I use the gym time as me time and it’s a massive destresser for me so not an option but still fascinated it works.

[s1nc1ty]

Been doing 1x a week workouts for years and im bigger than 99% of people in the gym. So if i had put forth the extra effort and said fuck my job fuck my family fuck everything except bodybuilding i would more than likely look the same .

Moral of the story is unless you are trying to be a pro, why waste all that time . Nothing wrong with 1x a week workouts ive proven that to myself . Now, we could say 2x on certain areas to “bring them up” if you will. But doing every muscle group 2x is not optimal if you are a normal human

Yeah. Well i guess it works better if your enhanced. If it works for you great and i imagine its quite convinient.For maintenance it should be enough also I guess.As for me tho as im almost natural and my lifts are mediocre at best, 1x week would not cut it if i wanna get anywhere any time soon I think

[Cuz]

Yeah. Well i guess it works better if your enhanced. If it works for you great and i imagine its quite convinient.For maintenance it should be enough also I guess.As for me tho as im almost natural and my lifts are mediocre at best, 1x week would not cut it if i wanna get anywhere any time soon I think

The post wasnt meant to bash anyone doing 2x a week, alot do and thats bc it works for them what works for me might not work for you get it? My body has always needed lots more sleep and recovery i feel than the normal person. But i also work 12 hours a day operating machinery so i was simply saying it wasnt optimal for me. Most pros do that im aware of but hell, take Jay for instance his wife worked two jobs so he could train and eat all the time we all dont have that luxury

[charger69]

The post wasnt meant to bash anyone doing 2x a week, alot do and thats bc it works for them what works for me might not work for you get it? My body has always needed lots more sleep and recovery i feel than the normal person. But i also work 12 hours a day operating machinery so i was simply saying it wasnt optimal for me. Most pros do that im aware of but hell, take Jay for instance his wife worked two jobs so he could train and eat all the time we all dont have that luxury

Any exercise is good, however the probability that you are experiencing muscle atrophy is highly unlikely.
The reason that I do not say impossible is because I used to do 1 muscle per week, but working out 6 days. This is not that uncommon, however your lack of time, it sounds like you are not spending the time in the gym to sufficiently have the equalized load or tension necessary in that one time to have any recognized atrophy.


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