Workout Scheduling.... Is it ideal to work a muscle group once a week, or twice?

[Carter]

Hi,

I've been reading about programs on building muscles... Some say it is ideal to work out m-groups once a week, but I know some people who work them twice... Which works for you? What have you been incorporating?

And...
Can I replace squats with deadlifts?


Thank you so much. I really need as much info. I work out kind of on my own.. couldn't afford trainers just yet.

[Princess L]

Hi,

I've been reading about programs on building muscles... Some say it is ideal to work out m-groups once a week, but I know some people who work them twice... Which works for you? What have you been incorporating?

(newb)
Full body workouts 2-3X/week = ideal

[Yev33]

Personally I think that training a body part only once per week is to little. Especially when it comes to legs, at least with uppper body there is some decent overlap but still not enough. Even if you do from the floor deadlifts on your back day, I still think that legs don't get worked enough with a once a week split. I like to use a four on one off split. But I think that working each bodypart twice a week could work very well, just remember to drop the volume per workout compared to the once per week split. And you can't replace squats with deadlifts or the other way around. Unless you have prior injuries that prevent you from doing one or both of these movements they should be a part of your training. Get your form right and start piling on the weight!

[GoneAway]

Thank you so much. I really need as much info. I work out kind of on my own.. couldn't afford trainers just yet.

Why would you need a trainer? Find a few sites on the web that seem to have good info and use what you feel is the general concensus on how to perform a particular exercise. There are benefits for having a partner and not, but you can learn the basic movements by searching the web. Try this site: http://www.exrx.net/ExInfo.html.

Regarging the topic, I train everything twice a week, with abs every workout. Haven't tried once a week, so can't say what works better for me. Aslong as you get the nutrition and rest you need to grow, I can't see a problem with full body 2 times a week.

[blondmusclhunk]

once a week is plenty.  Your muscles will need time to recover and grow.  It also depends on genetics.   Try doing each body part once per week for 6 months more than likely you will see some decent growth.  Legs i sometimes switch and do those twice one heavy one light day.  But thats just me and I know the respond well to switching to this every 3 months or so.

Try one a week i doubt youll be dissapointed buy ya gotta go heavy and work hard!

[outby43]

once a week is plenty.  Your muscles will need time to recover and grow.  It also depends on genetics.   Try doing each body part once per week for 6 months more than likely you will see some decent growth.  Legs i sometimes switch and do those twice one heavy one light day.  But thats just me and I know the respond well to switching to this every 3 months or so.

Try one a week i doubt youll be dissapointed buy ya gotta go heavy and work hard!

I hear ya.. I have been following this routine and my legs are bigger than ever.

Once a week do regular leg workout.  Extensions, squats, etc...
3 days later at work I have a 25 lbs weight and do 200 squats slow controlled.  Legs burn.  Good Cardio as I rest maybe 45-60 seconds after 20 reps.
I try to run or cardio at least 4 days week.

This gave me noticeable results   

[pumpster]

Personally I think that training a body part only once per week is to little.

Agreed-the main difference is over how long is takes to recover. I go with 48-72 hours, after which the muscles can be hit again.

[Jr. Yates]

Plus, if you love to train, you get to train more often hitting muscles twice a week.

[haider]

As frequently as possible, or feasible. Right now I'm doing fullbody workouts 3 times a week, hitting each muscle 3x a week. Holy over training 

 

[Carter]

So what about those who claim they work out once a week? Like MAX-OT approaches, and the one I talked to over the net?

Gracias!

[haider]

LOL "max-ot". Nothing special abot max-ot... just mroe brainwashing material from a supplement company.