Training bodyparts once per week vs twice per week

[Wolfox]

Being Natural does not mean you are limited in training at all.

I didn't say we're limited. It's just that those programs are clearly designed for the enhanced.

[The True Adonis]

I didn't say we're limited. It's just that those programs are clearly designed for the enhanced.

It makes no difference.  Its not like any of these bodybuilding routines and powerlifting routines are all that taxing.  In fact, there is a lot of evidence out there suggesting naturals should train more than juicers.

Juicers have the advantage of not training and still gaining muscle even so they can get away with much, much less.

[Cold]

once a week, twice a week, three times a week... it don't fukin matter. if u enjoy training then do it twice a week. if u don't have time then do it once a week. zero fucking difference. for most guys, do it once a week. why invest more time into something with no return?

how much juice u on? that's the only thing that matters. more juice = bigger.

how much food u eat? that matters somewhat. somewhat becuz if u eat too much u will only get fat, not more muscular. eat enough to look big but fairly lean and no more. don't be a fucking retard and shove 5000 calories into your stomach a day. u will look 50 when ur 40 and you will die young.

spend more time on your nutritions and less time on training.

[MONSTER_TRICEPS]

Dude I can't believe you even tried DC and Smolov being a natty. Did you change it up any or just follow the programs as they are?

Smolov is hard when you are used to squatting 1-2 times per week, but manageable if you are able to push yourself. I think it is an overrated program, the 4x9 and 5x7 are imo just too light percentage wise, and 1 day rest between the workouts makes you prone to injuries, especially in the intense cycle. Muscles recover within a day, while ligament and attachments take longer to recover. Result is that you are squatting with "fresh" muscles and not fully recovered joints. Therefore it is in my opinion better to lift daily, which is what I'm doing right now.

If you complete the program the gains should be there (I gained 30kg/65lbs), but as soon as you reduce the volume after your cycle, the strength will also slowly fade away.

Several roads to getting strong, but it basically comes down to this: lift often, lift heavy, lift a lot of volume.

For mass, I would say that frequency doesn't really matter. Strength? Yes very much.

[deceiver]

You can train way more often than liars from bb magazines try to bullshit you to follow. Want big squat, big legs? Squat every day, or 3 times per week at least. Want big arms? Same principle. You really think you can actually overtrain yourself by doing fucking more than 10 sets of quad/biceps sets per week? PLEASE. More training = more results with less drugs. This is why Arnold and company was so fucking huge despite using less than gymrats these days.

Oh and doing that for 10 weeks won't cut it, do that for fucking years. Genetics also help.

[The True Adonis]

Smolov is hard when you are used to squatting 1-2 times per week, but manageable if you are able to push yourself. I think it is an overrated program, the 4x9 and 5x7 are imo just too light percentage wise, and 1 day rest between the workouts makes you prone to injuries, especially in the intense cycle. Muscles recover within a day, while ligament and attachments take longer to recover. Result is that you are squatting with "fresh" muscles and not fully recovered joints. Therefore it is in my opinion better to lift daily, which is what I'm doing right now.

If you complete the program the gains should be there (I gained 30kg/65lbs), but as soon as you reduce the volume after your cycle, the strength will also slowly fade away.

Several roads to getting strong, but it basically comes down to this: lift often, lift heavy, lift a lot of volume.

For mass, I would say that frequency doesn't really matter. Strength? Yes very much.

Exactly my experience.

[Wolfox]

Smolov is hard when you are used to squatting 1-2 times per week, but manageable if you are able to push yourself. I think it is an overrated program, the 4x9 and 5x7 are imo just too light percentage wise, and 1 day rest between the workouts makes you prone to injuries, especially in the intense cycle. Muscles recover within a day, while ligament and attachments take longer to recover. Result is that you are squatting with "fresh" muscles and not fully recovered joints. Therefore it is in my opinion better to lift daily, which is what I'm doing right now.

If you complete the program the gains should be there (I gained 30kg/65lbs), but as soon as you reduce the volume after your cycle, the strength will also slowly fade away.

Several roads to getting strong, but it basically comes down to this: lift often, lift heavy, lift a lot of volume.

For mass, I would say that frequency doesn't really matter. Strength? Yes very much.

I can just look at smolov on paper and see it's not worth the hassle.

I squat twice a week with low volume high intensity and make still PRs while on less than 1000 calories a day. Mind you, I've only been squatting a couple months now so some of that may be considered beginner gains but the fundamentals of my program are similar to Pendlays methods that he uses on seasoned vets.  

Nothing complicated. Just go heavy and aim to break PRs.

[Wolfox]

When you guys reduced the volume did you up the intensity?

[MONSTER_TRICEPS]

Nothing complicated. Just go heavy and aim to break PRs.

Yes I'd do this for as long as it works.

Yes, intensity was increased, but this is something you can't keep up for a unlimited amount of time. After a while you will stagnate, and you should reduce weight on the bar again, add volume, and try to surpass the lifts you previously set.

[Wolfox]

Yes I'd do this for as long as it works.

Yes, intensity was increased, but this is something you can't keep up for a unlimited amount of time. After a while you will stagnate, and you should reduce weight on the bar again, add volume, and try to surpass the lifts you previously set.

Yes, I agree. Deload/reset, add volume, ride it out and get stronger, then reduce volume and up intensity and get stronger. Rinse repeat. Nothing complicated.  

[Big Chiro Flex]

training twice per week to maintain good difinition yearly around
(pic,1 taken 2 days ago,  pic,2 taken 30 years ago)

Very hot stuff, MC.

[galeniko]

You can train way more often than liars from bb magazines try to bullshit you to follow. Want big squat, big legs? Squat every day, or 3 times per week at least. Want big arms? Same principle. You really think you can actually overtrain yourself by doing fucking more than 10 sets of quad/biceps sets per week? PLEASE. More training = more results with less drugs. This is why Arnold and company was so fucking huge despite using less than gymrats these days.

Oh and doing that for 10 weeks won't cut it, do that for fucking years. Genetics also help.

yeah ,theres that serbian canoo athlete, he has absolute phenomenal arms, and he certainly trains them directly every day for hours, not just 10pump up sets, and they dont look overtrained to me.

overtraining can happen, if one does 1 bodypart a week and eevrything is sore one day,then theyre there, but its very hard to get there.

[chaos]

im sure youre quite the force on tire fitting forums yourself

I wouldn't go to a tire flipping forum and act like an authority without having competed or trained others to compete and proved myself or my techniques.

[local hero]

You can train way more often than liars from bb magazines try to bullshit you to follow. Want big squat, big legs? Squat every day, or 3 times per week at least. Want big arms? Same principle. You really think you can actually overtrain yourself by doing fucking more than 10 sets of quad/biceps sets per week? PLEASE. More training = more results with less drugs. This is why Arnold and company was so fucking huge despite using less than gymrats these days.

Oh and doing that for 10 weeks won't cut it, do that for fucking years. Genetics also help.

i beg to differ,... and where do you draw the line? train chest twice a day 7 days a week, would be more effective than once a day 7 days a week? 3 or 4 times per day for even freakier size???

best i ever looked was when i had fresh joints and was training low volume 4 days a week, everyone is different, stop making blanket statements , makes you come across a moron

[galeniko]

i beg to differ,... and where do you draw the line? train chest twice a day 7 days a week, would be more effective than once a day 7 days a week? 3 or 4 times per day for even freakier size???

best i ever looked was when i had fresh joints and was training low volume 4 days a week, everyone is different, stop making blanket statements , makes you come across a moron

i have to say i was by far the strongest when joints were fresh and had plenty rest, but might have to do with being much younger back then.

but the body didnt look as good.

obviously there is a limit, training when a muscle or whole body area is sore will be pointless and even dangerous.

but one can use leverage, by varying intensity and volume, for me every 5th day is good enough, legs sometimes take bit longer to recover fully.

but yesterday, i had quite hard back training, today it feels ok already,its weird.

[local hero]

back in your young stud days ( no homo ) , did you run the same strict dieting protocols you use now, using the same strict squeezy full ROM form?

i prgressed very quikly then flatlined badly, my form was perfect, i just wasnt made to lift heavy weights week in week out

[galeniko]

back in your young stud days ( no homo ) , did you run the same strict dieting protocols you use now, using the same strict squeezy full ROM form?

i prgressed very quikly then flatlined badly, my form was perfect, i just wasnt made to lift heavy weights week in week out

kinda mate, the main difference was dosage haha those were wreckless times, and having whole cheat weekends, instead of 1 or 2 huge cheat meals weekly now.

but the dieting protocols were about same, i ate 6 meals then instead of 3 now, but they were half the size.

didnt flatline, its seemed to go on and on, every time little bit stronger, sometimes suddenly much weaker but then much stronger again.

these days, strong days are the exception

the rom was strict half the training,the other half was ego lifting

now 1 thing everybody else and me have noticed, the back was always shredded, and fuller, today, its flat and the very last bodypart to become dry.
but in exchange, all else comes dry sooner

ah and this might be important, i trained only 3 times a week.

marathon sessions which left the worked muscle sore for almost a week.

it worked back then, but as im nowhere near as strong anymore, doubt would work now.

[The Revelation]

depends on if your using gh and anabolics, and the type of anabolic is important too...i find w tren ace or tren e i can smash multiple sessions a week. gh will greatly increase your recovery time to the point you could prolly train each body part 2x a week easily, still recover, and still be as strong for the next workout.

three things i'll add- i never do the same movements in consecutive sessions. if i start w flat bench press one session i'll start w dumbells the next and so on. the second thing i'll add is that some days your going to not feel like pushing heavy weight. up the reps on these days and chase the pump. on days the power is there, lower the reps and move some weight at the start of the session. the last thing is to reduce the actual amount of time you spend training. the more sessions you do a week the less time you need to be in the gym per session. i'll sometimes hit everything 3x in 6 days when im on specifically tren ace/ w test and gh, and my session time will drop to about 25min total training time, w no rest between sets.

in the end bro, listen to you body. it will let you know what it needs when it needs it. you will know if it can be trained w the frequency your training it with in a relatively short amount of time. its not about whats 'supposed' to work, or what works for other people ie pros routines, its about what works for you. i can tell from your posts this isnt your first bbq. you'll figure it out.

[O.Z.]

yeah ,theres that serbian canoo athlete, he has absolute phenomenal arms, and he certainly trains them directly every day for hours, not just 10pump up sets, and they dont look overtrained to me.

overtraining can happen, if one does 1 bodypart a week and eevrything is sore one day,then theyre there, but its very hard to get there.

Marko Novakovic, great built. Natural of course

[flinstones1]

You can train way more often than liars from bb magazines try to bullshit you to follow. Want big squat, big legs? Squat every day, or 3 times per week at least. Want big arms? Same principle. You really think you can actually overtrain yourself by doing fucking more than 10 sets of quad/biceps sets per week? PLEASE. More training = more results with less drugs. This is why Arnold and company was so fucking huge despite using less than gymrats these days.

Oh and doing that for 10 weeks won't cut it, do that for fucking years. Genetics also help.

good point. Olympic lifters have huge legs for their weight classes and squat twice per day every day for years on end. And with a hell of a lot more weight than these bodybuilders

[flinstones1]

depends on if your using gh and anabolics, and the type of anabolic is important too...i find w tren ace or tren e i can smash multiple sessions a week. gh will greatly increase your recovery time to the point you could prolly train each body part 2x a week easily, still recover, and still be as strong for the next workout.

three things i'll add- i never do the same movements in consecutive sessions. if i start w flat bench press one session i'll start w dumbells the next and so on. the second thing i'll add is that some days your going to not feel like pushing heavy weight. up the reps on these days and chase the pump. on days the power is there, lower the reps and move some weight at the start of the session. the last thing is to reduce the actual amount of time you spend training. the more sessions you do a week the less time you need to be in the gym per session. i'll sometimes hit everything 3x in 6 days when im on specifically tren ace/ w test and gh, and my session time will drop to about 25min total training time, w no rest between sets.

in the end bro, listen to you body. it will let you know what it needs when it needs it. you will know if it can be trained w the frequency your training it with in a relatively short amount of time. its not about whats 'supposed' to work, or what works for other people ie pros routines, its about what works for you. i can tell from your posts this isnt your first bbq. you'll figure it out.

thanks bro. Ill be shooting you a pm in the future to pick your brain a bit. I'm one of those unlucky guys where tren never did much. I like what it does to my face...I always take my best pictures when on it and got the most pussy on it. Like  how it keeps me lean eating shit, but I don't think it's put any size on me. great strength gains... Maybe it raises my metabolism or does something to my thyroid.

 Either guys are all stacking it with test eq and other anabolics and giving the credit to tren because they heard its "the king of steroids" ... I'd be curious to see just how much someone gained off tren alone. From the science we have on it and studying the pharmacology behind it, the few studies I read where how bulls gain very little weight on fina unless estrogen was present...Im not really convinced it builds any size at all. not on its own anyway. its really just an  anti catabolic  on paper... perhaps guys are just fatter than they think and once they can finally see the muscle after leaning out from it, they assume the tren must of  made them bigger

[Cold]

U morons are hillarious.

Using one example of 1 big armed dude who trains his arms all day 7 days a week as proof why you should train that way.

I can give 19348938493993939 examples of dudes who train their arms once a month for 10 minutes and their arms are just as big or bigger than your Serbian fag.

The IQ of getbig.



I hate it when I walk into a gym and these skinny twinks are hogging the stations doing 50 sets of biceps and 50 sets of triceps, multiple days a week. Get the f out of my gym.

[Marty Champions]

If you see someone at 200lbs, 6% lean and then see him later at 210lbs same conditioning, it's not because he optimized his training routine.

I think if you train as often as you can, as hard as you can, and your routine makes some sense.... that's about as "optimal" as a routine will get. Different people will function best under different approaches

exactly

let me add its always optimal to maximize your training and eating at the LOWEST bodyfat

if you perma bulked like i did you get no where

[O.Z.]

U morons are hillarious.

Using one example of 1 big armed dude who trains his arms all day 7 days a week as proof why you should train that way.

I can give 19348938493993939 examples of dudes who train their arms once a month for 10 minutes and their arms are just as big or bigger than your Serbian fag.

The IQ of getbig Cold



I hate it when I walk into a gym and these skinny twinks are hogging the stations doing 50 sets of biceps and 50 sets of triceps, multiple days a week. Get the f out of my gym.

Gal was talking about overtraining

[galeniko]

Marko Novakovic, great built. Natural of course

yah him

those arms can step right on regional npc stage and make many look very bad.even in consditioning.

they dont look overtrain to me, and he trains them more or less indirectly for hours daily.

ofc hes a honorable natty too.

he just adaprts the intensity.

and he built tolerance tot raining over long time, surely some newcomer cant pull off the same from noobie status.but,it works for him.

U morons are hillarious.

Using one example of 1 big armed dude who trains his arms all day 7 days a week as proof why you should train that way.

I can give 19348938493993939 examples of dudes who train their arms once a month for 10 minutes and their arms are just as big or bigger than your Serbian fag.

The IQ of getbig.



I hate it when I walk into a gym and these skinny twinks are hogging the stations doing 50 sets of biceps and 50 sets of triceps, multiple days a week. Get the f out of my gym.

he looks jacked all over, look his shoulders.

heres another thing, when we have 1 mucle per day split, look what happens to the arms.

biceps day, well you train the biceps.btw try to flex the biceps while having the triceps relaxed it doesnt work, and this brings me to my point.

next day, chest.you aware while benchpressing,the biceps is under big workload too?so it was trained again,maybe even with more intensity that the direct biceps day before.flies,presses, cant avoid this, beicep is structuraly working with chest muscle.

shoudler day, it gets indirect work again.

back day i think i mustnt explain the invlvement of biceps here.

wheneevr we train something upper body, almost everything gets worked out anyway.

and,your buddies with those bigger arms(where do they compete?the serbian "fag" has worldclass arms, even for bbuilding standards,ok fitenss or physique class maybe)if they trained them more often maybe?

we dont know for sure.

in the end,the physique is doing the talk