Newbie asking for help....

[BlackWidow]

Hey guys,

I am training for about 6 months now... I was on a workout schedule made by my trainer but I've read some of your posts and I am now totally CONFUSED.......

My aim is to bulk.. I am using no gears just some supplements ...

My question is : Can I train every group of muscles only once a week ?? Is it the best way to get big muscles ?!!

i.e.

Saturday : Bench
Sunday : Off
Monday : Arm
Tuesday : Leg
Wednesday : Shoulder
Thursday : Off
Friday : Back

OR should I stay with one large and one small muscle a day ????

Help me out please concerning that I want to put more muscles on

Thank you guys !!!

[IronReload04]

you are going to get alot of mixxed opinians. ultimalely, if you keep the volume (amount of sets low), you can train more groups together and train them more often. with higher volume which i oppose, it would probably be best to do each muscle once a week

if i didnt do dc, i would do somthing like tihs

m- deadlifts 2 sets, rows 2 sets, lat pulls 2 sets, biceps 1 set
T- off am cardio
w- chest 3 presses, shoulders 2 presses, tris 2 presses EX(when i say 3 presses, only 3 total sets...1 set bench, 1 set incline, 1 set hammer press
T- off am cardio
F- squats 3 sets, hamstrings 3 sets, calfs
s-off am cardio
s-off am cardio

this is what i personally would do if i was nt doing the current program i do now
keeping in mind diet needs to be on track, but thats a diff thread

[BlackWidow]

bump

[ITALIANMAN]

iron couldnt have p-ut it betta just make sure you protein intake is high eat like a horse take multi v and youll put on some good muscle...

[doby48]

Personally I think the body needs to rest and on my days off I dont do cardio usually, unless its peak cycle season. I have found from personal trainers that I have had is that they focus too much on full body workouts a few days a week instead of targeting certain muscle groups. I am a supporter of the Push/Pull routine as you work muscle groups that synergistically work together. For example, the bench press is primarily used as a chest exercise, but indirectly trains your triceps as well, so by the time you are done with the first muscle group of each program, such as the chest in the push routine, your triceps are already warmed-up and somewhat trained. In the same way, after you are done with your back exercises, your biceps are already warm.

Here is a sample of my routine...

MON: Chest / Tris
TUE: Quads / Abs
WED: Rest
THU: Back / Bis
FRI: Shoulders / Lower Back & Hamstrings
SAT: HIIT
SUN: Rest

Depending on cutting or bulking, I would do AM cardio on MON, TUE, THU and/or FRI. I am a hard gainer so I will usually cut out most cardio when bulking but will do AM cardio at good 3 days a week otherwise. Normally on rest days (WED & SUN) I avoid cardio and since HIIT is on SAT then additional cardio is not necessary.

Shoulders are often done with Chest/Tris in a push/pull Routine as well but I personally like to focus on only 2 mucsle groups ina workout Friday being the exception as the lowerback & Hamstrings can both be incorporated in the same exercises like Straight Leg Deadlifts and Pull Throughs.

[BlackWidow]

Thank you for you respnse guys...
The schedules you gave me are good. The point I am askingabout is the possibility of training the muscle once a week .... It's evident that you think it's fine !!
Any other suggestions ??

[2deizel]

i have tryed both once a week twice a week 2 muscles in one workout. for me i benefit the most a one muscle a day. a work out last me about 40-45 min hit it hard and heavy. any thing after that i dont have the energy to hit the next muscle with high intensity plus i just whant to get the hell out of there. and i have proper recovery time to avoid over training some times im sore 2-3 days after. train heavy with correct form 4-6 rep max and eat eat eat.

[doby48]

Sorry, guess I read the post wrong... I have tried both once a week and twice a week and find the best gains by only training a certain muscle group once a week.

[notorious_mem]

i have tryed both once a week twice a week 2 muscles in one workout. for me i benefit the most a one muscle a day. a work out last me about 40-45 min hit it hard and heavy. any thing after that i dont have the energy to hit the next muscle with high intensity plus i just whant to get the hell out of there. and i have proper recovery time to avoid over training some times im sore 2-3 days after. train heavy with correct form 4-6 rep max and eat eat eat.

very well put.i agree this is also how i train.hope it helps.