working a muscle once a week

[slaveboy1980]

getbiggers what do you think about training splits where you work a muscle once a week? (directly)

[body88]

getbiggers what do you think about training splits where you work a muscle once a week? (directly)

I train this way.

Mon -  Chest  - 25 sets    10 - 12 reps

Tues -   Bi, Tri , Forearm  -  40 sets    10 - 12 reps

Wens -  Back  - 30 sets      12 - 15 reps ( besides d lifts 8 - 10)



Thurs - Calves , shoulders   40 sets  10 - 15 reps


Fri - Quads hams -  30 sets    12 - 20 reps


Sat - off


Sun - off




I dont buy into that rest all day shit( no offense to those who do). I like to train with higher volume.

[ether]

back to the topic. what do you guys think?

I work each muscle group 3 times a month....basically a 4 day split spread over 10 days, if I have time I do cardio on the other days.

[SteelePegasus]

I train this way.

Mon -  Chest  - 5 sets   10 - 12 reps

Tues -   Bi, Tri , Forearm  -  8 sets    10 - 12 reps

Wens -  Back  - 6 sets      12 - 15 reps ( besides d lifts 8 - 10)
 

wens off


Thurs - Calves abs  -  8 sets crunches (100)  8 - 20 reps for calves


Fri - Quads hams -  6 sets    12 - 20 reps


Sat - off


repeat


I dont buy into that rest all day shit( no offense to those who do), I train high volume.

  ROFL

[body88]

  ROFL

I dont like the low volume stuff. I trained that way, and it did not work out for me. There was a bunch of typos in the original post I had not fixed until after you qouted it. You have a problem darth vador?

[slaveboy1980]

I train this way.

Mon -  Chest  - 5 sets   10 - 12 reps

Tues -   Bi, Tri , Forearm  -  8 sets    10 - 12 reps

Wens -  Back  - 6 sets      12 - 15 reps ( besides d lifts 8 - 10)
 

wens off


Thurs - Calves abs  -  8 sets    8 - 20 reps for calves          crunches (100) 


Fri - Quads hams -  6 sets    12 - 20 reps


Sat - off


repeat


I dont buy into that rest all day shit( no offense to those who do), I train high volume.

no shoulders? and going by the sets it doesnt look like high volume?

   you rest and workout on wed ...good one bro. you stretch time like its lime.

all you newbies try 88s routine its magic!! PURE MAGIC.

[body88]

I forgot to add shoulders


sample


flat bench
 
5 sets of 12 reps


Decline

5 sets of 12 reps


Incline db

5 sets  of 10 reps


Fly ( drop set)

5 sets of 12 reps



pullover
5 sets of 12 reps


Finish off with some crossovers, if I feel like it.



I dont see many people training like that today. Most are doing big weight for less sets. Not natural guys anyway. I train 5 days a week. Obv the post had a typo I had not fixed yet I forgot you where a gimmick, carry on...

[Army of One]

I forgot to add shoulders


sample


flat bench
 
5 sets of 12 reps


Decline

5 sets of 12 reps


Incline db

5 sets  of 10 reps


Fly ( drop set)

5 sets of 12 reps



pullover
5 sets of 12 reps


Finish off with some crossovers, if I feel like it.



I dont see many people training like that today. Most are doing big weight for less sets. Not natural guys anyway. I train 5 days a week. Obv the post had a typo I had not fixed yet I forgot you where a gimmick, carry on...

Im confused, so do you do 5 sets per bodypart or 25?all your post are contradicting each other.

[slaveboy1980]

I forgot to add shoulders


sample


flat bench
 
5 sets of 12 reps


Decline

5 sets of 12 reps


Incline db

5 sets  of 10 reps


Fly ( drop set)

5 sets of 12 reps



pullover
5 sets of 12 reps


Finish off with some crossovers, if I feel like it.



I dont see many people training like that today. Most are doing big weight for less sets. Not natural guys anyway. I train 5 days a week. Obv the post had a typo I had not fixed yet I forgot you where a gimmick, carry on...

 i favour high volume too....5 days a week one body part per day right now.

[body88]

i favour high volume too....5 days a week one body part per day right now.

I screwed up . I did not notice until after the post had been quoted. I meant 25 sets, 40 sets  etc etc. I just fixed it. I was typing while not paying attention, my b.

Monster, studious posting.

[body88]

Im confused, so do you do 5 sets per bodypart or 25?all your post are contradicting each other.

I just edited it. I was not thinking. I meant 25 sets, 40 sets etc etc. My b.

[coltrane]

Mon---chest  25 sets..varying reps...calves
Tues---back  forearms
Weds--quads/hams/calves--
Thurs--shoulders traps
Fri--biceps triceps

[ToxicAvenger]

getbiggers what do you think about training splits where you work a muscle once a week? (directly)

volume is inversely proportional to recovery

[coltrane]

so more volume equals the need for greater recovery

[pobrecito]

so more volume equals the need for greater recovery

No. Intensity equals the need for greater recovery.

[G o a t b o y]

getbiggers what do you think about training splits where you work a muscle once a week? (directly)

I thought that was pretty much the standard frequency for training that everyone does.  Who does it more/less?

[jude2]

No. Intensity equals the need for greater recovery.

Intensity and volume= the need for greater recovery.

[Mr. Intenseone]

getbiggers what do you think about training splits where you work a muscle once a week? (directly)

Yeah it's great.................if your lazy and don't want to train!

[G o a t b o y]

Yeah it's great.................if your lazy and don't want to train!

twice a week would involve weight training every day with no off days, and you'd be trying to work muscles you still had doms in and aren't even repaired/rebuilt from your last workout.  Unless you're taking a shitload of gear and eating 4000 calories a day you'd be massively overtraining.

[GoneAway]

Any naturals here who've trained twice a week before but chose to stick to once a week... or vice verca? Speak.

I do twice a week, but have heard once a week is enough.

[Palpatine Q]

This is my split and I am great.

 1    Chest, front delts

 2  Back,traps,side+rear delts

 3   OFF

 4  Arms

 5  legs

 6  OFF


It's like this  Hit your torso, take a day off, Hit your limbs, take a day off.

It also does two other good things. You don't overtrain your delts by giving them their own day.

And you keep the blood flow localized during your workout.

Also notice the days with the biggest workload are followed by an off day.

 It is genius in it's simple beauty and I should charge for that shit.

[jwb]

This is my split and I am great.

 1    Chest, front delts

 2  Back,traps,side+rear delts

 3   OFF

 4  Arms

 5  legs

 6  OFF


It's like this  Hit your torso, take a day off, Hit your limbs, take a day off.

It also does two other good things. You don't overtrain your delts by giving them their own day.

And you keep the blood flow localized during your workout.

Also notice the days with the biggest workload are followed by an off day.

 It is genius in it's simple beauty and I should charge for that shit.

Tom Platz already did charge for it... It is his split from way back...

good one though doesn't wear out your shoulders like so many others.

[Cleanest Natural]

with or without drugs, it's 2on 1 off, chest+bis, back, shoulders, legs....3 times a week it's abs and calves....I don't train tris and front delts.

[dontknowit]

If you adjust intensity you can train a muscle multiple times a week. But the higher the intensity the more time you need to recover, the lower, the less time you need. The mistake that's commonly made is the fact that people think that they're training hard enough by getting multiple times to the gym and train the muscle multiple times but the fact is that they don't make any gains.

Training 6 times a week, working out the same muscle at least twice a week has got his advantages but isn't very effective in terms of gaining mass, in the contrary.

[pumpster]

Most of the guys i think of as huge worked each muscle 2-3 times a week. Coleman, Oliva, Draper, Schwarzenegger, Scott, etc. 2 days on, 1 off, or a 2 or 3 day split, etc.

As far as the overtraining concept, the idea that this will overtax the CNS is just a theory, one born of HIT that few believe in by the way. The government and other similar sources have recently revised their exercise guidelines upwards, to more exercise on a daily basis, because of a believe that the body not only can handle it but benefits from it.

Intensity with moderate sets will not tax the CNS, i've done it for decades. Volume would be wearing, especially with any degree of intensity, because you're essentially doing the equivalent of marathon running. Wearing down the system with endurance work.

Once a week works for some but in each case i wonder what potential they've left on the table using it. Some believe as i do that after 3 days between workouts per muscle you're essentially sliding backwards due to disuse.