Is one time a week enough for each muscle?

[Subaru66]

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

[brianX]

No.

[Tubbs]

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.

[GET_BIGGER]

It's enough for me.  If you intensity is high enough you won' thave anything left for a second bodypart....IMO...

[Overload]

Yes...it depends on how you train.


 

[onlyme]

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.

[Bluto]

Huh, once a week is very common. How many train legs twice in 7 days? I sure don't.

[pumpster]

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.

[haider]

Huh, once a week is very common. How many train legs twice in 7 days? I sure don't.

3x a week here.

[Ursus]

i have trained my legs on monday wed and today...i need it

[haider]

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.

[NoCalBbEr]

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..

[Bluto]

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.

[davie]

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

[Bluto]

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.

[davie]

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

[haider]

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.

[pumpster]

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

[Bluto]

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.

[davie]

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

[pumpster]

No, 9-12 sets per workout, 2-3 times a week. Less for smaller muscles. You're welcome.

[Bluto]

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.

[SupplementGuy]

http://www.hypertrophy-specific.com

SG 

[pumpster]

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.

[blinky]

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