how often do you train every bodypart?

[Meso_z]

Once a week generally but I think there's something to specializing on a bodypart or two and hitting it higher frequency from time to time.
e.g. Recently I did a bit of back specialization...did my normal heavy back workout once a week and added 50 pullups every morning the other six days of the week (5 sets of 10 reps using various grips for each set) none of the sets were to failure, and the negs weren't too slow...so I didn't burn out
Used one of those pullup gagets that fit in a doorway.
I was the same weight (76kg) in both pics, and they were taken 6 months apart...

ok "Super Natural". 

[Lion666]

Sly Stallone for Rambo II:
An Example Of His Program
 

3 sets of 12 reps to be performed on every exercise


 Monday/Wednesday/Friday:
 

Morning

Chest
Back
Abs
Cardio

Afternoon

Shoulders
Arms
Abs
Cardio


 Tuesday/Thursday/Saturday:
 

Morning

Calves
Thighs
Cardio

Afternoon

Rear Delts
Traps
Abs
Cardio

Using anywhere from 8-12 reps and 3-4 sets, resting minimally between sets and exercises in order to keep his heart rate up would be the best program to rip up on short notice for a movie such as this with maximal weight for the rep-range.

Remember, Sly is a machine; there's no such thing as a "light day" with him. With someone of his age, it's a difficult task to try to burn fat AND build muscle simultaneously, which is why he would have to work at maximum effort all the time.

Cardio would be done 5 days a week on an empty stomach for 30 minutes in the morning, with a heart rate approximately 65-85% of his max, and again in the evening for the same amount of time with the same heart rate.

looking at his split you could tell sly based his routine off arnold's split.  franco trained him so,,, his roots are from the old scholl venice beach theory.   mon/wed/fri split routine chest back the shoulders arms.  even sly knew which training method to go with.   no sign of hit there. lol

[noworries]

twice a week each bodypart I try to do.  I am doing chest right now though 3 times a week with one day very light for reps and two days heavy

[kiwiol]

Once every 2 weeks, except legs, which I train every week.

[haider]

Once every 2 weeks, except legs, which I train every week.

and don't tell me you only do one workset per workout as well

[#1 Klaus fan]

It's paradoxical how many bodybuilders and trainers when they advance train less frequently, when it should be the opposite.

[kiwiol]

and don't tell me you only do one workset per workout as well

No, I do high volume. Roughly 3 hours a workout with lots of rest in between sets, most of which are triple drops and compounds. And I also split everything down - biceps, triceps, chest etc.

One week, I won't train chest, but I'll do triceps, for which I do heavy close grip benches, weighted dips and so on, which will hit the chest too. Been on this routine for over 6 years now and never stopped growing.

[haider]

No, I do high volume. Roughly 3 hours a workout with lots of rest in between sets, most of which are triple drops and compounds. And I also split everything down - biceps, triceps, chest etc.

One week, I won't train chest, but I'll do triceps, for which I do heavy close grip benches, weighted dips and so on, which will hit the chest too. Been on this routine for over 6 years now and never stopped growing.

interesting way to train. 3 hour workouts?! dang dude, do you get super sore after hitting the shit out of a bodypart like that?

[Lion666]

twice a week each bodypart I try to do.  I am doing chest right now though 3 times a week with one day very light for reps and two days heavy

hows your chest progress with more frequency per week noworries?

[kiwiol]

interesting way to train. 3 hour workouts?! dang dude, do you get super sore after hitting the shit out of a bodypart like that?

Well, I'm a very popular guy in the gym, so at least 20 mins of that time is spent catching up with everyone else who insist on saying hello and having a bit of a chat

And yes, I do get sore. I can't train back to back for 2 days, cause I also blast my arms for a few sets every workout. A guy can never have big enough arms IMO, lol.

To give you an example, if I'm doing shoulders, I'll start warming up on seated barbell front press (inside a power rack). I'll pyramid up to my main weight (2 plates) and do 6 - 8 reps, drop the weight to 180 lb, do another 10 - 12 reps and then do standing barbell press with a second barbell set at 135 for about 10 - 12 reps. That's one set, done without any break. I do 2 sets of those and take about 5 mins off in between those sets.

Then I'll do 3 sets of front dumbell raises and 3 sets of lateral dumbell raises and 3 sets of 1 arm lateral cable raises, all of which are again triple drops. Then 3 sets of shrugs on a plate loaded machine and some barbell upright rows, followed by a couple of sets for the rotator cuff on the cables. I'll also do a couple of sets of calves at the end of the workout. And some curls and pushdowns in between most of those sets. Every single set I do is to failure, even if it's the 3rd one in a triple drop.

So I take a whole day off after this. Train 3 times one week and 4 times the next.

[haider]

Well, I'm a very popular guy in the gym, so at least 20 mins of that time is spent catching up with everyone else who insist on saying hello and having a bit of a chat

And yes, I do get sore. I can't train back to back for 2 days, cause I also blast my arms for a few sets every workout. A guy can never have big enough arms IMO, lol.

To give you an example, if I'm doing shoulders, I'll start warming up on seated barbell front press (inside a power rack). I'll pyramid up to my main weight (2 plates) and do 6 - 8 reps, drop the weight to 180 lb, do another 10 - 12 reps and then do standing barbell press with a second barbell set at 135 for about 10 - 12 reps. That's one set, done without any break. I do 2 sets of those and take about 5 mins off in between those sets.

Then I'll do 3 sets of front dumbell raises and 3 sets of lateral dumbell raises and 3 sets of 1 arm lateral cable raises, all of which are again triple drops. Then 3 sets of shrugs on a plate loaded machine and some barbell upright rows, followed by a couple of sets for the rotator cuff on the cables. I'll also do a couple of sets of calves at the end of the workout. And some curls and pushdowns in between most of those sets. Every single set I do is to failure, even if it's the 3rd one in a triple drop.

So I take a whole day off after this. Train 3 times one week and 4 times the next.

thanks for sharing. spending 3 hrs in the gym without talking to anyone would be quite boring. I don't see any problem with making it a social activity as long as you're having fun and getting results.

[kiwiol]

thanks for sharing. spending 3 hrs in the gym without talking to anyone would be quite boring. I don't see any problem with making it a social activity as long as you're having fun and getting results.

Yep. I don't have long conversations or anything, but there's always some guy or chick who stops by for a chat in between sets or when we're sharing the same equipment. I train at a university gym which is full of students, so a lot of them are beginners and will ask for some tip or advice on dieting or lifting or whatever. Nearly all of them are very pleasant, respectful and easy going.

Don't see any harm in chatting for a min or 2 in between sets as long as I still lift intensely enough when I'm doing the exercise. I'm definitely not one of those warriors who is always mean mugging or walks around with a stone face, lol.

[Julio Ceasar]

When I was at my strongest point, I did train 3 times/week. Monday Wednesday and Friday, weekend rest. I always felt strong and recovered. I might start doing that again. The only problem is that I have 3 days, Leg one, chest one, Back one...where should I place shoulders, the other small musclegroups are easy to spread out over those days.

[noworries]

hows your chest progress with more frequency per week noworries?

I just took 4 months off cause I got sick so when I come back I usually do my chest 3 times a week cause i want to get my strength back.  My muscle memory is still unreal.  I have a good 7 days of soreness and then I am good to go.  I usually do my heaviest chest on Monday cause I have a 2 day rest.  I do a semi heavy on Wednesday with inclines before flat and light on Friday.  I have an old friend now from Hawaii who was a very good bodybuilder and who I have trained with before.  He along with Stuntmovie makes sure I go to the gym at least 6 days a week.  I am physically (other than the weight) feel great right now.  No more leg problems or anything.  I even started to train legs which I never do.  They are really sore. I make sure I never train the same muscle group two days in a row.  My triceps have always been my strongest so they seem not to wear out from the frequency I train push exercises.  I do calves at least 3 to 4 times a week now.  I was always taught that you can train forearms and calves everyday if you want.  They are used to working more than the other muscle groups cause they are used in every motion just about from walking to grabbing.

[Natural Man]

I just took 4 months off cause I got sick so when I come back I usually do my chest 3 times a week cause i want to get my strength back.  My muscle memory is still unreal.  I have a good 7 days of soreness and then I am good to go.  I usually do my heaviest chest on Monday cause I have a 2 day rest.  I do a semi heavy on Wednesday with inclines before flat and light on Friday.  I have an old friend now from Hawaii who was a very good bodybuilder and who I have trained with before.  He along with Stuntmovie makes sure I go to the gym at least 6 days a week.  I am physically (other than the weight) feel great right now.  No more leg problems or anything.  I even started to train legs which I never do.  They are really sore. I make sure I never train the same muscle group two days in a row.  My triceps have always been my strongest so they seem not to wear out from the frequency I train push exercises.  I do calves at least 3 to 4 times a week now.  I was always taught that you can train forearms and calves everyday if you want.  They are used to working more than the other muscle groups cause they are used in every motion just about from walking to grabbing.

Any pics keith?

last time i saw you you were an obese 600 lbs blob.

[Mr Nobody]

Once every 2 weeks, except legs, which I train every week.

Now why is this kiwiol?

[kiwiol]

Now why is this kiwiol?

Been lifting on and off since I was 12 and have tried a lot of different stuff. I am a huge fan of Dorian and tried his way of training, but found that I like and respond better to lifting heavy, high volume, compounds and triple drops / supersets. Being natural means you have to work your butt off in the gym as far as lifting goes. As long as you eat and rest enough between workouts though, you'll be fine.

That's how I trained even when I was studying full time in the day time, working 5 nights full time on a help desk job and doing 2 shifts of fitness instructing / personal training in a corporate gym in the weekends. I've had a few people tell me over the years that I'm overtraining, but none of them looked impressive, so I just kept doing what I know works for me.

[Mr Nobody]

Been lifting on and off since I was 12 and have tried a lot of different stuff. I am a huge fan of Dorian and tried his way of training, but found that I like and respond better to lifting heavy, high volume, compounds and triple drops / supersets. Being natural means you have to work your butt off in the gym as far as lifting goes. As long as you eat and rest enough between workouts though, you'll be fine.

That's how I trained even when I was studying full time in the day time, working 5 nights full time on a help desk job and doing 2 shifts of fitness instructing / personal training in a corporate gym in the weekends. I've had a few people tell me over the years that I'm overtraining, but none of them looked impressive, so I just kept doing what I know works for me.

I am Dorian fan as well. Curiosity is why upper body ever 2 weeks and legs once a week?

[kiwiol]

I am Dorian fan as well. Curiosity is why upper body ever 2 weeks and legs once a week?

I dabbled in a bit of Tae Kwon Do back when I was living in Brisbane and nearly broke an ankle during a class. Couldn't squat or put a lot of weight on it for years, so my legs lag behind my upper body. But the ankle healed over time and so I train legs more frequently now to let them catch up.

Front squats one week and normal squats the next, for about 8 sets, followed by leg presses and other stuff if I still have something left after the squats.

[Mr Nobody]

I dabbled in a bit of Tae Kwon Do back when I was living in Brisbane and nearly broke an ankle during a class. Couldn't squat or put a lot of weight on it for years, so my legs lag behind my upper body. But the ankle healed over time and so I train legs more frequently now to let them catch up.

Front squats one week and normal squats the next, for about 8 sets, followed by leg presses and other stuff if I still have something left after the squats.

Ok now I have a better understanding. Legs normally take longer to recover from due to inroads to recovery for your whole system. So in effect you are specializing on legs but more rest between upper body allows for more recovery to your overall system correct? Thats what I hearing anyway.

[kiwiol]

Ok now I have a better understanding. Legs normally take longer to recover from due to inroads to recovery for your whole system. So in effect you are specializing on legs but more rest between upper body allows for more recovery to your overall system correct? Thats what I hearing anyway.

That's true, although my split has more to do with me wanting to do a higher workload than to do it that way just so I'd get more rest in between. Rest and recovery are important, but not so much if you don't provide enough stimulus for muscle growth from lifting hard and heavy in the first place.

Doing 20 or so working sets for each body part with most of them being triple drops (which means, around 25 - 30 reps / set) makes me bigger and stronger a lot more than say trying to squeeze chest and biceps within a 45 minute workout. I don't worry about the time - just keep going till I have absolutely nothing left.

[Mr Nobody]

That's true, although my split has more to do with me wanting to do a higher workload than to do it that way so I'd get more rest in between. Rest and recovery are important, but not so much if you don't provide enough stimulus for muscle growth from lifting hard and heavy in the first place.

Doing 20 or so working sets for each body part with most of them being triple drops (which means, around 25 - 30 reps / set) makes me bigger and stronger a lot more than say trying to squeeze chest and biceps within a 45 minute workout. I don't worry about the time - just keep going till I have absolutely nothing left.

Seems a bit high in volume if you are going to failure. Are you back training now seems I remember you posted awhile back you were not training for awhile. We have had similar situations reason I'm asking I work in IT and part time train people and have also broke my ankle twice in the past.

[kiwiol]

Seems a bit high in volume if you are going to failure. Are you back training now seems I remember you posted awhile back you were not training for awhile. We have had similar situations reason I'm asking I work in IT and part time train people and have also broke my ankle twice in the past.

It is high if you compare it to the average workout, but I keep improving and don't get injured or have a problem recovering, so it's fine. And I'm still on a break, but will get back into it very soon.

[tom joad]

When I was at my strongest point, I did train 3 times/week. Monday Wednesday and Friday, weekend rest. I always felt strong and recovered. I might start doing that again. The only problem is that I have 3 days, Leg one, chest one, Back one...where should I place shoulders, the other small musclegroups are easy to spread out over those days.

That's what I do.  3 days a week.  Monday, Wednesday, Friday.  Monday (back & chest).  Wednesday (legs).  Friday (shoulders & arms.)  
"Back & chest" is a monster day but i'm well rested for it.  Yeah, my split gives chest a lower priority but really how long does it take (how much energy is required) to do flat presses, incline presses, flyes and maybe a few dips?

[Mr Nobody]

It is high if you compare it to the average workout, but I keep improving and don't get injured or have a problem recovering, so it's fine. And I'm still on a break, but will get back into it very soon.

Sounds like it works get back to it mate. And dont tell Hulkster we are Dorian fans or he'll be over here throwing up Ronnie pics then ND will arrive oh brother.