Training bodyparts once per week vs twice per week

[Grape Ape]

what study is that?

please provide it or is this some sort of joke

Thought it was common knowledge 

I'm not going to search for it, but 5a reductase is a bastard of an enzyme.

[anabolichalo]

Thought it was common knowledge 

I'm not going to search for it, but 5a reductase is a bastard of an enzyme.

you are trolling me

common knowledge my foot

[Grape Ape]

Don't worry - your arms or your acne will distract them from your baldness.

[anabolichalo]

Don't worry - your arms or your acne will distract them from your baldness.

shut up troll

[Grape Ape]

shut up troll

Relax, analbuttlickhomo....  if you're really concerned about losing hair, you could always stop pretending to take drugs.

[jude2]

same with layne norton

that is the secret

I am 46 and natural and no way could I train 6 days in a row hitting everything twice a week. I can only go hard 3-4 days a week. I don't know their secert

[galeniko]

Lol @ gaylinko acting like a bodybuilding authority.

im sure youre quite the force on tire fitting forums yourself

[Wolfox]

Lol @ gaylinko acting like a bodybuilding authority.

lol I know right? Gaylinko is a joke.

[flinstones1]

Ok here is what the plan is.

DC training (for anyone unfamiliar with it you have workout A and workout b and each workout you go back and forth. you train three times per week)

workout A- chest shoulders triceps back width and back thickness
workout b- biceps forearms legs

only modification is Im going to take the back work out of workout A, and train it on it's own twice per week. so training 5 days per week, each muscle every 5 days, with the exception of back. Why back? no clue....probably because its the bp that responds the quickest for me and I want to see what I can do if I attempt to build a great one.

All sets will be done to failure, in the hopes that one exercise per bodypart is enough to stimulate growth. The one execercise per bodypart every 5 days does seem sketchy but hey..lots of guys who were skeptical have tried dc made great gains  and never looked back.


Also..for anabolichalo's thread regarding protein powder. interesting note- The past two weeks I have been drinking about 100 grams of whey isolate per day and cut back on my normal food intake mainly because of time constraints. So about 100 grams of animal protein per day vs the usual 250...since making up for it with shakes my strength has dipped. All other factors have been the same-

 my concluson- Protein powder may not really contain protein at all. This  whey isolate from GNC is going in the garbage

[O.Z.]

I am 46 and natural and no way could I train 6 days in a row hitting everything twice a week. I can only go hard 3-4 days a week. I don't know their secert

you are my age, do you mind posting some pics? Would like to see what 46 years natural competitor look like.

[Wolfox]

Its generally recommended that you first follow a program as is.

[Marty Champions]

flintones..

only millions even a few billion in this weightlifting era 1950's-now, by now, have tried a routine as such wich you are about to embark on now

its not going to produce some out of the ordinary result, if it did we would know .most meat eaters have already documented this trial to no avail

[oldtimer1]

Anyone do a whole body routine? Some will say it's a beginner's routine but in reality it's a lot tougher than a split. You can't do the variety of exercises that you can do in a split but you can change  your routine every 6 workouts or so to keep things fresh.  

I have made the quickest gains on a whole body routine but it's so hard to do that after 2 to 3 weeks I'm shot and longing to get back to a split routine. Some of the best features of a whole body routine is that when you finished you hit your whole body. No missing a scheduled delt day because of work or just being shot. Ideally you want to do three workouts a week but two work. Even one a week will keep you from back sliding. Maybe those bodybuilders from the 50's knew what they were doing.

This is the routine I used that really worked quickly.  I could almost see changes from day to day without drugs.

Power cleans 3 x 3 then 1x1
Squats 2 x 8 then 1 x 1
Lunges 1 x 8
Standing leg curls 2 x 12

Dumbbell flat bench 2 x 8

Pull ups 2 x max
Low lat cable row with a v bar handle 2 x12

Military press 2 x 8
Dumbbell laterals 2 x 10

Weighted dips 2 x 10

barbell curls 2 x 10

hanging leg raises 2 x max
ab machine crunches 2 x 25

standing calf 2 x 15
Neck and grip work

I would come up with a realistic goal to shoot for and I would go back 6 or 8 workouts backing off 5lbs or 10lbs. on each exercise. So workout one would still be hard but very achievable. When I was close to goal poundage it would be hard as hell.  Again after a week off when I hit goal I would come up with a new routine and change everything. There is nothing new about whole body routines. Steve Reeves, Grimek and Tommy Kono used them among many. I'm sure  many a young trainer would dismiss these type workouts because what Olympia contestant does this? If you are taking every drug under sun follow their lead. If you want real power, strength, and yes I will use the term functional athletic transfer you can't beat a whole body routine. Don't be duped into thinking you need 4 different bicep exercises. Pick one for 6 to 8 workouts then pick another.

[flinstones1]

whats funny is you have a bunch of guys who have never even used shit saying training doesnt matter and drugs are all that matter when it comes to growthr. (no disrespect)  but I have to ask, if it were all about drugs and not training, why are there strippers on stacks that rival most hardcore bodybuilders walking around at only 200 pounds

Food and training  baba!.

[ProudVirgin69]

whats funny is you have a bunch of guys who have never even used shit saying training doesnt matter and drugs are all that matter when it comes to growthr. (no disrespect)  but I have to ask, if it were all about drugs and not training, why are there strippers on stacks that rival most hardcore bodybuilders walking around at only 200 pounds

Food and training  baba!.

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

[galeniko]

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

yah ok, but i think he thinks, first slowly max out on whats required doses(instead of whats possible to stick in syringue-needle), then go further up.

cant argue with that approach,it makes most logical sense.

upping steroid dosages too quick isnt going places.

[The True Adonis]

I have done many different routines, twice a week each bodypart, once a week, full-body each workout, Smolov, German Volume Training, DC training, Instinctual training, Hypertrophy training, Max OT, PHAT, NSCA fly solo, Arnold`s routines, book routines and on and on.  Not a single one of them really produced anything too dramatic.  Smolov did increase my squat, but that is because you are really doing nothing but squatting, but after completing the program, it was nothing that I could not have attained with another program.

For me, the twice a week each bodypart is pretty much useless.  It gets to be a chore and you get to the point where you are either training too much or too little.  With twice a week, there really is no middle ground.  I never saw any benefit from it.  Just a waste of time.

I also never saw any benefit to full body routines.  I actually got weaker doing these.  I also got a lot weaker doing high volume, higher rep training (10-20 reps per set 28-36 sets each day).

For me, the best is 9-18 sets total for the day with reps no higher than 10 and reps that focus more on heavy weight and lower reps.  This is what works for me and what I feel the most.  The high rep, high volume is useless to me.

[galeniko]

I have done many different routines, twice a week each bodypart, once a week, full-body each workout, Smolov, German Volume Training, DC training, Instinctual training, Hypertrophy training, Max OT, PHAT, NSCA fly solo, Arnold`s routines, book routines and on and on.  Not a single one of them really produced anything too dramatic.  Smolov did increase my squat, but that is because you are really doing nothing but squatting, but after completing the program, it was nothing that I could not have attained with another program.

For me, the twice a week each bodypart is pretty much useless.  It gets to be a chore and you get to the point where you are either training too much or too little.  With twice a week, there really is no middle ground.  I never saw any benefit from it.  Just a waste of time.

I also never saw any benefit to full body routines.  I actually got weaker doing these.  I also got a lot weaker doing high volume, higher rep training (10-20 reps per set 28-36 sets each day).

For me, the best is 9-18 sets total for the day with reps no higher than 10 and reps that focus more on heavy weight and lower reps.  This is what works for me and what I feel the most.  The high rep, high volume is useless to me.

the only naturals who can get away with very high training frequency are typicaly guys like musclecenter.asian twinks and something aged between 50 and dead.

[The True Adonis]

the only naturals who can get away with very high training frequency are typicaly guys like musclecenter.asian twinks and something aged between 50 and dead.

I was doing it easily, but there was no point.  I wasn`t getting any extra benefit at all so what would be the point?  Its not like Musclecenter is getting any extra benefit really either other than calorie burning.  His lifts aren`t going up and up and up and neither are any one elses doing this.

Its all bullshit really. Especially when you have been training for a very long time. 

[musclecenter]

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

[Wolfox]

I have done many different routines, twice a week each bodypart, once a week, full-body each workout, Smolov, German Volume Training, DC training, Instinctual training, Hypertrophy training, Max OT, PHAT, NSCA fly solo, Arnold`s routines, book routines and on and on.  Not a single one of them really produced anything too dramatic.  Smolov did increase my squat, but that is because you are really doing nothing but squatting, but after completing the program, it was nothing that I could not have attained with another program.

For me, the twice a week each bodypart is pretty much useless.  It gets to be a chore and you get to the point where you are either training too much or too little.  With twice a week, there really is no middle ground.  I never saw any benefit from it.  Just a waste of time.

I also never saw any benefit to full body routines.  I actually got weaker doing these.  I also got a lot weaker doing high volume, higher rep training (10-20 reps per set 28-36 sets each day).

For me, the best is 9-18 sets total for the day with reps no higher than 10 and reps that focus more on heavy weight and lower reps.  This is what works for me and what I feel the most.  The high rep, high volume is useless to me.

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?

[flinstones1]

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

I agree. But I think diet is so underestimated.

but taking lots of shit, training hard, and inadequate diet-growing at snails pace.

[anabolichalo]

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

fuck off you lying pos

[Wolfox]

fuck off you lying pos

Shut your mouth and respect your elders.

I like you anabolichalo and consider you a friend but you need to tread carefully here.

[The True Adonis]

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?

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