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06-26-2013, 06:15 PM #1
How Often?
Is once a week per bodypart enough (except perhaps calves and abs)? Also, I tried working back/biceps one day and chest/triceps on another day and didn't really feel like I had much of a workout. This style seems popular but I "feel" like I get a better workout when I do back/chest together and bicep/tricep/shoulder together. Is there any "science" to prove one way better than the other? What do you guys prefer? Here is what seems to work well for me but I wonder if it's efficient;
workout 1) chest/back
workout 2) quads/hams/calves/abs
workout 3) shoulder/tricep/bicep
I workout 3 days a week. Typically Monday/Wednesday/Friday or Saturday. Is that enough?
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06-26-2013, 06:17 PM #2
Yes, once a week is plenty. I'm currently doing once every 10 days. Spread groups out and my training sessions are much shorter. This is a first for me so we'll see how it goes.
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"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
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06-27-2013, 07:06 AM #3New Member
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Originally Posted by Brazensol
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Originally Posted by Brazensol
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06-27-2013, 08:21 AM #6~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
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06-27-2013, 10:53 AM #7New Member
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06-27-2013, 11:00 AM #8~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
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06-27-2013, 11:19 AM #9
Science will tell you that a higher frequency is better... Each muscle group 2-3 times per week...
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06-27-2013, 11:20 AM #10
Sounds like I'm on the right track then. I just don't feel it when I do all my push exercises one day and the pull exercises another day.
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06-27-2013, 11:21 AM #11~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
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06-27-2013, 11:21 AM #12
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06-27-2013, 11:23 AM #13
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06-27-2013, 11:26 AM #14~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
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06-27-2013, 11:27 AM #15
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06-27-2013, 11:28 AM #16
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06-27-2013, 11:48 AM #17
Check out marcus300's thread on H.I.T. I'm a new convert to the idea. It's not volume, intensity is all that matters. If you're doing HIT correctly, you will NEED a week off per body part, even on cycle.
Drop sets, forced negs, etc. I noticed nearly instant results when I switched over. Wish I had known about it years ago.
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06-27-2013, 11:52 AM #18
^ forced negs are great.
~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
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06-27-2013, 02:15 PM #19
That's similar to my schedule, but feel it out. When the weights get bigger more off days are needed, but when the weights are lighter you can lift the same body part more often.
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06-27-2013, 04:53 PM #20
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Originally Posted by baseline_9
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Originally Posted by baseline_9
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06-27-2013, 07:16 PM #23
I think it's worth mentioning that switching it up from time to time may also work for some. I used to worked some parts 2-3 times a week but I'm trying just once a week now (kinda have to with a new baby! ) I like it!
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06-27-2013, 08:55 PM #24
Yesterday was shoulders/calves day for me, but when I got to the gym I felt like doing squats and leg presses. So that's what I did. The point is I'm a big proponent of instinctive training. Do what feels right.
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Originally Posted by Java Man
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06-27-2013, 09:06 PM #26Banned for repping Dangerous Substances
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I go with forced negatives. I used to train with that failure and beyond theme and it always brought on gains. It most always made me sore although soreness doesn't mean growth necessarily. I think is a good sign as long as it is muscle pain. Negative to the point of TOTAL Failure, without getting injured. ...crazy mike
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06-27-2013, 10:11 PM #27
I have to hit arms separately. Everybody has a stubborn part, mine is my arms. I've got a 50" chest, and 17" arms. Doesn't make sense but there it is! They're apparently not getting what they need from my regular pushing movements for upper body. Or it could just be my extreme mental focus on controlling the specific muscle I'm working prohibiting ancillary muscles from getting involved. lol. Yeah, that's it!
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06-27-2013, 10:14 PM #28~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
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06-27-2013, 10:17 PM #29
This is what I've been doing for the past 7 months and the 1 or 2 years prior to my 10 year "resting period". Every so often I will switch it up by doing 50 reps for 3 or 4 sets going progressively heavier each set and trying to still do 50 or as many I can until the weight drops on me, on whatever part I'm doing that day just to confuse myself. Seems to be working well for me anyways. Some days my body tells me to do something different. Our minds know more about the engine that is our body than we're consciously aware of - I listen to mine.
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06-27-2013, 10:17 PM #30
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06-28-2013, 12:41 PM #31
I want to give the one set for 3-4 reps a try but I am not sure I will leave the gym feeling like I got a good work out. Would a chest/back workout look something like this:
1-2 warm up sets prior to each movement
1) Flat bench press
2) Dumbbell incline press
3) Flyes
4) Dumbbell pullovers (I like these because of the stretch and it seems to be a good transition into back since it hits both).
5) Straight arm lat pulldowns
6) Wide grip lat pulldowns
7) Seated rows
8) 1-Arm rows
One set of each for 3-4 reps... Is that enough or should I add 1 or 2 more for each muscle group?
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06-29-2013, 06:25 AM #32
I think I've read somewhere that just because you get past that two or three day window of soreness and fatigue, you aren't done healing yet. Further, I'm sure the article said that it's only in those last days that you actually grow. I've seen that even some of the most massive BB'ers only train parts once a week, or even every two.
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07-06-2013, 06:26 PM #33Junior Member
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I like hitting the gym 6 days a week with high volume and medium intensity. It feels good mentally and physically. However, I see more gains when I do less with high intensity. 3 days a week with low heavy reps.
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07-13-2013, 04:41 PM #34
I have tried various workout programs over the past decade and I always go back to 1 muscle a day. For me it is most effective and gives me a week to recover. I do 3-5 exercises for that one muscle with 3-4 working sets.
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07-14-2013, 06:41 AM #35
Yep. And the more I get sold on HIT training, the more I'm starting to see that you can get in and out of the weights portion of your workout in a half-hour or so. A couple of good sets where you really hit your muscle and go BEYOND failure is all you need. Mike Mentzer was right.
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07-14-2013, 10:22 PM #36
Once a week or so does seem to be the magic number.
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