Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Subaru66 on January 05, 2006, 11:06:01 PM
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The WorkOut ive been doing has seemed to work failry well just want some input
Monday-Chest/Tris
Tuesday- Back/Bis
Wednesday- Legs/Cardio
Thursday-Shoulders/Traps
Friday-Cardio
Saturday-Off
Sunday-Off
Thanks For Any Input
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No.
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Yeah, it's enough and ,imo, the best schedule is: 2 on, 1off, 2on, 2 off... However I wouldn't train bis after a back session and tris after a chest one, because tris are involved in all the press movements and bis in most of the back exercises. I'd do tris/bis, back/traps, chest/shoulders and Legs. I'd take wednesday off, and do legs on friday. Hope it helps.
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It's enough for me. If you intensity is high enough you won' thave anything left for a second bodypart....IMO...
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Yes...it depends on how you train.
8)
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You would have to do so much weight and somany exercises to able to get any kind of good results from training each body part just once a week. I can't see how anyone has done this and actually seen any real results. Resting is a big part of building the muscle but I think this is too much rest.
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Huh, once a week is very common. How many train legs twice in 7 days? I sure don't.
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Twice a week's better, with or without using a split. Of course, you might gain on once a week but IMO you're leaving unrealized potential on the table doing that.
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Huh, once a week is very common. How many train legs twice in 7 days? I sure don't.
3x a week here.
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i have trained my legs on monday wed and today...i need it
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i have trained my legs on monday wed and today...i need it
yes, u will need plenty of frequency to start off. It also helps you to practice your form 2-3 times a week instead of just once. I suggest you start off with box squat of parallel height or just a bit higher.
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yes, its better if you do mon, tue, thur,fri instead of doing it 4 days in a row and three days off staight....... iyou have to hit it so hard that you cant hit it again the same week..
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3x a week here.
So you're having a full leg workout, three times a week, going to failure, or close to faliure? Every week? I wouldn't be able to do that personally, but everyone's different I guess.
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So 'onlyme' 'pumpstedr' etc, how do u train number of days etc i dont ned to know exercises but curious how many sets u do for each body part and how u then split that ova a week?
davie
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I do a bodypart every 6 days, can't imagine doing every bodypart 3x during those 6 days. Sounds like something the pros would do thought, hitting the gym once in the morning and another time in the afternoon.
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i know bluto it does. but some of the guys above said they train each body part cupl times a wee,just wandeed how they did it i.e. sets per exercise per workout etc?
davie
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My sets are always 1-2 reps shy of failure. Hitting failure sometimes is ok, it wont kill u, but its important not to on a high frequency split. I do full body workouts, with an exmphasis on either upper or lower. On Mondays I train Overall Body strength with Rows, Benches, and Squats. wednesdays and Fridays I hit the accessory exercises and what not, emphasizing upper on wednesday and legs on friday.
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Actually i hit each muscle 3 times a week; twice a week's also popular.
On a split, use a 2 or 3 day cycle according to preference.
Split by any of the following: push/pull muscles, upper/lower body, or specific parts combined together.
6-8 sets for smaller muscles, 9-12 for larger ones like thighs, lats and chest. 3-4 sets per exercise-find out which works better for you. Always go to failure if you want to maximize potential gains, and beyond beyond failure on the last set of each exercise using cheats, partials, rest-pause reps, negatives-whatever you prefer. Bottom line is to increase the weight through these methods by working hard on less sets. 1 minute rest between sets.
2-day split example:
Group A Mon
Group B Tues
Wed-rest
Group A Thurs
Group B Fri
Sat-rest
repeat cycle
3-day split:
Group A Mon
Group B Tues
Group C Wed
repeat cycle
Sun-rest
repeat cycle
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So how long time do you spend in the gym doing all those musclegroups? I would think the problem would be that it a) takes a long time b) that it's hard to focus and have the energy for it.
I think that's my main reasons for not trying full body so far.
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Thats my only concern aswell bluto. Length of gym time and knowing that if shoulders were 4th body part worked,would i have energy to nail them properly?!
So 'pumpster' i take it u split the 12 sets for (example) chest over the 3 days????
davie
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No, 9-12 sets per workout, 2-3 times a week. Less for smaller muscles. You're welcome.
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Actually speaking on this it reminds that I've done something like this before, I think I did 3 workouts x2 + 1 day of rest... so it worked out that I did for example back (together with something else) on monday, then again on thursday same week...
Can't remember why I quit it, I think I was beat on my 2nd backday for the week since I've worked it so hard the first time and only got a couple of days rest before I hit it again... maybe I can modify it and give it a shot. Obviously there can be a benefit if I work everything twice a weak rather tha once every six days as I'm doing now.
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http://www.hypertrophy-specific.com
SG ::)
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That's a well-known method that espouses frequent training. Consider it one of many variations on the same frequent training tip, this one espousing very low sets and 3-times-weekly workouts per muscle.
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everybody is different. try different routines til you find something that works best FOR YOU.
i've tried alot of different training schedules.what worked best for me is each body part once a week spread out over 5 days.
you just need to remember that everybody reacts differently to different things. this applies to type of excersises,reps,sets and how often you train
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Generally speaking, twice a week's best for gains. Of course, some will vary or rationalize that they are different (once a week = less work, just coincidentally).
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Generally speaking, twice a week's best for gains. Of course, some will vary or rationalize that they are different (once a week = less work, just coincidentally).
so why not train your whole body everyday 7days/week?
or why not do 50 sets of 30 reps for biceps?
according to your comment more is better right
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I've made my best gains by using a once a week for everything program... you guys have to keep in mind how long it takes you to recover from each workout..you cant just just throw hell to the wind.. I go seriously heavy, i hammer curl 110 for 6rerps. but if i was going twice per week. i'd probably hold something back for the second part of the week.
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why not train your whole body everyday 7days/week?
Try it, and let us know. Also try 23 meals per day.
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me thinks i detect a bit of sarcasm in that statement :-\
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Huh, once a week is very common. How many train legs twice in 7 days? I sure don't.
well i think it differs for every body part and every person... my split is like this:
day 1 quads/calfs
day 2 chest/hams
day 3 arms
day 4 shoulders and traps
day 5 back
day 6 cardio/calfs
day 7 chest/halms
day 8 arms
day 9 shoulders/traps
day 10 back
repeat
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Once a week's lame. Guys named Coleman, Oliva & Schwarzenegger support 2-3 times a week training, which is good enough for me. Recovery times are open to debate-everyone's got an opinion, but those programs that suggest 2-3 days recovery agree with my own experiences. Resting beyond that sounds very much like an excuse.
I would love to delude myself into thinking that once a week's going to work just as well. Not to say it doesn't work, but it's not as effective.
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so why not train your whole body everyday 7days/week?
or why not do 50 sets of 30 reps for biceps?
according to your comment more is better right
Some people do occasionally try working each bodypart upto 6 times a week with good results, but the volume is kept very low(like 1 set per bodypart a day) and no set is taken to failure..I think hedgehog here has tried it.
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I would follow Coleman and co too if my genetics were anything like theirs + if I did steroids. But I fail on both these so it wouldn't be wise.
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Genetics or not, steroids or not, they do the training they do because it's always been the most effective, dating back to pre-steroid use.
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Yes. The most effective. For me.
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once a week works best for me training all natural.....how could i do more when i train chest on monday and it is still sorre thursday??
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everybody's different. some can handle 2 times a week. some can't.
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Genetics or not, steroids or not, they do the training they do because it's always been the most effective, dating back to pre-steroid use.
Yup. Guys often used full-body, three times per week training, not training to total failure, etc.
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whats adonis' training schedule like, didnt he say he trained one body part and was off for a day, or something like that?
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once a week works best for me training all natural.....how could i do more when i train chest on monday and it is still sorre thursday??
Don't worry about soreness. Yes, you can train through it.
If you're going to increase frequency, you will need to adjust volume. It's all a balance between volume, frequency, and recovery.
And to get slightly more technical regarding the topic at hand-- muscle growth (hypertrophy) is the result of small increases in protein synthesis, with training being the stimulus for such. After training, protein synthesis is raised only for a short period (the actual time span is different between newbie lifters and more experienced lifters to a small extent; ie longer for beginners). So, for a NATURAL trainee who hits each bodypart once per week, you get a rise in protein synthesis once per week, and then spend the remainder of that week at baseline levels (again, protein synthesis does NOT remain elevated for very long periods of time). Now, increasing training frequency means you will have more frequent raises in protein synthesis, which in turn means better growth over time.
AAS using bodybuilders can easily get away with less frequent (read: each bodypart once per week) training because steroids permanently raise protein synthesis. Research even shows that AAS administration increases muscle mass and decreases fat mass in detrained individuals.
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training when you're sore? doesn't that mean that you'll be sore forever?
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training when you're sore? doesn't that mean that you'll be sore forever?
naw your body will adjust.
i used to train eack BP 2x a week but i felt was only getting stronger not bigger.
i like once a week and i am getting stronger and feel more rested through out the week. meh everyone is different.
i usually train
monday-chest
tuesday-biceps/forearms
wednesday-tris/light front delts
thursday-back/traps
friday-shoulders/some times i do dips no weight because my tri suck donkey dick
saturday-legs
i do cardio/abs/ calves through out the week when i have time or feel like it. i train for about 45 min to an hour. i will do extra from time to time if i feel good. when i was doing 2x week i was there for and hou and a half and i felt burnt all the time. to each their i suppose!
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if you're still sore you havent recovered....if you havent recovered and you still train you wont grow
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how could i do more when i train chest on monday and it is still sorre thursday??
Anyone still sore more than 4 days later is doing something wrong anyway. By the 4th or 5th day, another workout can be done. One workout a week without the aid of AAS effectively means leaving the muscles dormant when another workout could be done.
As mentioned, workouts spur protein synthesis and muscle growth. Relatively short workouts, that is, not doing 20 sets muscle but rather 5-9 sets, creates bursts of protein synthesis and can be done on a more regular basis without creating undo soreness.
As someone else mentioned, it's all a balance of volume vs. frequency. Doing high volume and being sore for long periods of time doesn't sound healthy or natural.
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Anyone still sore more than 3-4 days later is doing something wrong anyway. There's no reason a second workout can't be done 4-5 days later; there will be no soreness at that point. Doing one workout a week without the aid of AAS effectively means leaving the muscles dormant at times when another workout could be done and would be effective.
As mentioned, workouts spur protein synthesis and muscle growth. Relatively short workouts, that is, not doing 20 sets muscle but rather 5-9 sets, creates bursts of protein synthesis and can be done on a more regular basis without creating undo soreness.
As someone else mentioned, it's all a balance of volume vs. frequency. Doing high volume and being sore for long periods of time doesn't sound healthy or natural.
agreed
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Other things to consider here are your age, and how long you've been in this game.
For me, my day has passed--those days of 3 hour workouts, crazy bar-bending weights, screamin' and hollerin', chalk everywhere...fu*kin' miss that! Back then I trained every body part 2x per week.
Now...after 25 YEARS of lifting, my joints just can't take it. My sets seem to end more often than not because the joint hurts too much rather than the muscle being too spent to continue.
Now my training is more streamlined, more efficient. I train each bodypart 1x per week. The goal has changed focus: lift for the long haul, to stay in the game, to avoid injury...no one to impress...keep the weights down, feel every rep, enjoy every rep...
My current schedule:
Monday: Chest
Tuesday: Legs
Wednesday:Back
Thursday: Shoulders and tris
Friday: Bis and forearms
Cardio/abs at least 3x per week
Off Sat/Sun but I may add some cardio or abs on the weekend
This schedule is fashioned to give my shoulder (joints) the greatest amount of rest, separating them from chest.
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If you're having joint problems it's not frequency IMO, but rather either insufficient warmup, rep range/amount of weight, and choice of exercises.
Pain is a signal that shouldn't be worked through, a message that movements are being done that don't agree with you. If thorough warmups, higher reps in the 10-15 range with lower weight, that switches the focus to muscle tissue, and performing problem exercises later in the workout when the area's already warm don't remove the pain, better to consider alternative exercises. Subjecting the body to unnatural movements isn't viable long-term.
Occasionally a cortizone shot's necessary to get rid of joint stress. Incredibly effective, but not a long-term solution in that the symptoms will recur if the causes aren't removed.
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Yes, once a week for a muscle group can work for a lot of people. During the 70's a very popular method was 15 sets a muscle group, per day. They did only three exercises a muscle group of 5 sets each. Workouts were 5 or even 6 days a week. Something like: day 1-chest,2-delts,3-legs,4-back,5-arms,6-abs.
I'll only do one exercise a workout (a day) when on a GVT'ing Cycle (attn: Geo) with good results. This is a change of pace because it's also offers less stress on the joints. The weight used is with-in the medium range. So instead of ,say 440 regular benches for 6-9 reps, a guy's may use as little as 325 for sets of 10X10's. That weight may seem very light at first but after 4 or 5 set it can become demanding. At around the 7th or 8th set the bar actually feels a little lighter and than the 9th & 10 set need your full focus. These workout's attack the muscle rather than the joints. GVT'ing can give increased muscle mass. It can also give greater power on that one exercise you choose to do. Some lifters will apply this system on their off season to keep progressing and release some of the stress on their overworked joints.
If anyone wants to go a little easier on the joints than they might apply a warming agent before/after the workout, like a sports rub, etc. Also wear long sleeves or a light wrap around the joint. Avoid locking out each rep also, allowing more stress on the muscles rather than the joints. If your a PL'ers than forget about the last part. Good Luck.
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I believe it can work for you but you have to try it to find out.I myself use a 1 bodypart per day workout w/exception of bis & tris which get worked together on the same day but are smaller muscles.I train from Mon-Fri & take week ends off.The last time I had used this routine I had gained 30 lbs in 2 mnths.You have to remember that it worked for me & everyone is different.I was always what some ppl. would consider an easy gainer.I am back to using it now after a layoff of close to 4 yrs but don't know if my body will be the same as before as there has been changes to myself (now diabetic) since that time.It's funny because i've tried the 2 x's per week when younger but to me the muscle size just stayed the same but w/the old style whole body/3x's per week routine I gained from it.Like stated b4, you gotta try it but everyone's different.Personally I would try it for maybe 2-3 mnths, if it doesn't work you should be able to tell in that amount of a time frame.
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Occasionally a cortizsone shot's necessary to get rid of joint stress. Incredibly effective, but not a long-term solution in that the symptoms will recur if the causes aren't removed.
I actually agree with pumpster on this one.
Also, animal studies have shown effects of weakening of tendons and softening of cartilage with cortisone injections. Repeated cortisone injections multiply these effects and increase the risk of potential problems. This is the reason many physicians limit the number of injections they offer to a patient.
SG ::)
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Supplement guy's learning, slowly..
Those studies just confirms the obvious-use in moderation works best in most cases.