how many X a wk do U work ur muscles?

**bistbrah** · 10-12-2012, 04:08 PM

how many times a wk do some of you work different muscle groups. for me smaller groups at least twice or i feel guilty bigger muscles like chest back or legs once some times twice. but what about when your cycling. does faster healing time = more workouts for some or no. thought about this while reviewing older footage of Arnie and friends claiming to be at the gym 6 days a wk 5hrs aday. what do u do?

**red_hulk** · 10-12-2012, 07:42 PM

For about a month I was doing full body twice a week (baselines power/hypertrophy routine). But I got hurt so I haven't been to the gym in about a week

**OKCity** · 10-12-2012, 10:13 PM

Originally Posted by bistbrah

how many times a wk do some of you work different muscle groups. for me smaller groups at least twice or i feel guilty bigger muscles like chest back or legs once some times twice. but what about when your cycling. does faster healing time = more workouts for some or no. thought about this while reviewing older footage of Arnie and friends claiming to be at the gym 6 days a wk 5hrs aday. what do u do?

For me I try to hit chest and back twice a week. I feel like back is a steroid in its self. It just keeeeeps growing. And really back is IMO the baseline for the rest of your body to grow. For me front squats help my back as well, so I try to get those 2x front and back

**Times Roman** · 10-12-2012, 10:14 PM

I'm borrowing StPete's 3:1 protocol, so it's twice a week for me

**austinite** · 10-12-2012, 10:19 PM

Once every 6 days.

**aronsjits** · 10-12-2012, 11:42 PM

Depends on what i am doing. Winter time i like to do a nice bulk and just hit each body part twice a week really hard and as it gets closer to spring i start backing off that workout and focus more on maintaining muscle while dropping fat. Winters are short here so im not burning myself out. For most of the year once a week if i have a body part that lagging i hit it twice for a month hard to bring it up .

**bistbrah** · 10-13-2012, 12:33 PM

thanks guys. a side note winters here are about 8 months lol

**ironbeck** · 10-13-2012, 12:36 PM

minimum 1x a week maximum 2x pw I'm always changing things up, sometimes I make it up as I go along, IMO this brings success a continual basis, sometimes training slow twitch fibers and sometimes fast twitch.

**Sgt. Hartman** · 10-13-2012, 12:54 PM

I do a 5 day split but take days off as needed so depending on how i feel the # of times a muscle group is worked per week could be 1 or 2 but is different every week.

**DanB** · 10-13-2012, 01:11 PM

Originally Posted by Times Roman

I'm borrowing StPete's 3:1 protocol, so it's twice a week for me

I also like the look of his routine, i may swap to it the next time i mix things up

**ironbeck** · 10-13-2012, 01:14 PM

the only muscles i work consistantly3-5x pw are heart(cardio) and abs

**DanB** · 10-13-2012, 01:17 PM

Originally Posted by Sgt. Hartman

I do a 5 day split but take days off as needed so depending on how i feel the # of times a muscle group is worked per week could be 1 or 2 but is different every week.

You said it, days off as needed, i know alot of people who will drag themselves to the gym even though they be better served with a couple days off "but tuesday is chest i cant fall behind" is their reasoning for not listening to their body screaming at them

i aint aiming this at you as it usually you schooling me lol just stating it for people who may not realise this, your body dosnt know what day it is but it knows when it needs a break!

**Bouch** · 10-13-2012, 03:24 PM

IMO once per week is fine as long as you are really hitting it hard. I personally like to have my specific muscle group that is going to be trained to be fully rested on training day.

**Sgt. Hartman** · 10-13-2012, 04:53 PM

Originally Posted by DanB

You said it, days off as needed, i know alot of people who will drag themselves to the gym even though they be better served with a couple days off "but tuesday is chest i cant fall behind" is their reasoning for not listening to their body screaming at them

i aint aiming this at you as it usually you schooling me lol just stating it for people who may not realise this, your body dosnt know what day it is but it knows when it needs a break!

^^^^That's exactly what I used to do and could kick myself for doing it as long as I did. I'd drag myself to the gym regardless of how I felt or whatever else I had going on in real life just b/c that day was the day for that body part. Squeeze in a half assed work out even though I didn't have the time or energy to do it right. You're much better off working that body part when you can devote 100% focus and effort to it.

Funny how we all base our work out splits on the days of the week when really our bodies' could give a shlt less what day of the week it is and really days of the week are just a way for us to measure time and is completely irrelevant to our recovery or readiness to work that muscle group again. I bet 90% of the people at my gym do chest on Monday.......why?????