Training bodyparts once per week vs twice per week

[flinstones1]

Trying to put together a routine, Ive never exactly "followed" one but Im really trying to bring up my back and legs. Ive reached a piont of development where Id ont think training like an idiot and going by instinct is going to cut it.

Monday- chest/triceps
Tuesday- back/biceps/forearms (am) delts (pm)
wedsday- legs
Thursday- off
Friday- shoulders/triceps
Saturday- legs/biceps/forearms
sunday -off

this look like a bit too much ?   be curious to see what your guys splits look like

[flinstones1]

Also contemplating giving the DC program a go...

[Big Chiro Flex]

Gear or natty, doesn't matter......

Layne Norton's PHAT program is the best damn split I've used in 7 years of training. I'm not bullshitting you.

Only thing I modify is after a 12 week period I then switch to a traditional 5 day a week split, but I work my weak muscle every 4th or 5th day. Do this for 12 weeks then switch back to PHAT program. This has been my system for the last 4-5 years and I've never stopped growing.

[flinstones1]

Gear or natty, doesn't matter......

Layne Norton's PHAT program is the best damn split I've used in 7 years of training. I'm not bullshitting you.

really? you like it better than Dc? I know some guys who fucking swear that DC is the only thing that helped them once they were maxed out. generally I found that if I train 5-6 times a week, I start looking lanky and strength dip off

[Big Chiro Flex]

really? you like it better than Dc? I know some guys who fucking swear that DC is the only thing that helped them once they were maxed out. generally I found that if I train 5-6 times a week, I start looking lanky and strength dip off

5 days a week is my magic number. 6 is just too much even though I'd love to physically be able to.

Yeah bro personally I love the PHAT program. I've never maxed out or plateaued in the last 7 years, when I was natty or when I started gear. (only time was when contest prep mode but dramatic muscle gain is kinda not the point during that time any way.)

[Wolfox]

Gear or natty, doesn't matter......

Layne Norton's PHAT program is the best damn split I've used in 7 years of training. I'm not bullshitting you.

How is your recovery with 2 chest workouts being so close together?

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

[POB]

Trying to put together a routine, Ive never exactly "followed" one but Im really trying to bring up my back and legs. Ive reached a piont of development where Id ont think training like an idiot and going by instinct is going to cut it.

Monday- chest/triceps
Tuesday- back/biceps/forearms (am) delts (pm)
wedsday- legs
Thursday- off
Friday- shoulders/triceps
Saturday- legs/biceps/forearms
sunday -off

this look like a bit too much ?   be curious to see what your guys splits look like

If you want to get more cut and in better shape work legs on thur to. Wed quad/light ham thur ham/ light quad. Remove legs off of sat and hit a couple sets of whatever weak upper body parts you like. Always dif exercises in dif order every work out

[Wolfox]

Trying to put together a routine, Ive never exactly "followed" one but Im really trying to bring up my back and legs. Ive reached a piont of development where Id ont think training like an idiot and going by instinct is going to cut it.

Monday- chest/triceps
Tuesday- back/biceps/forearms (am) delts (pm)
wedsday- legs
Thursday- off
Friday- shoulders/triceps
Saturday- legs/biceps/forearms
sunday -off

this look like a bit too much ?   be curious to see what your guys splits look like

Bro need more info like your rep ranges, volume and exercises for those parts you're trying to bring up. Tell us what you've been trying but hasn't worked and then we can go from there.

[Big Chiro Flex]

How is your recovery with 2 chest workouts being so close together?

Perfectly fine. If you follow the plan, the volume is controlled deliberately so that you arent fuckin spent after the first 2 days. The split has a perfect balance IMO. I consider myself decent genetics basically nothin special but I work and diet fuckin hard. I never felt "overtrained".

[Wolfox]

Perfectly fine. If you follow the plan, the volume is controlled deliberately so that you arent fuckin spent after the first 2 days. The split has a perfect balance IMO. I consider myself decent genetics basically nothin special but I work and diet fuckin hard. I never felt "overtrained".

I still wouldn't like it as a natty. Chest and shoulders need rest. Back and legs can take a pounding. This is true with most people.

[Wolfox]

Flin

Oly lifters squat 3-5 times a week...some even more. Don't be afraid to pound those legs. They can take it. As long as you're not doing heavy deads you should be fine.

[flinstones1]

Bro need more info like your rep ranges, volume and exercises for those parts you're trying to bring up. Tell us what you've been trying but hasn't worked and then we can go from there.

always made my best gains training 3 days per week. Always made my best size gains in the higher rep ranges 15-20. tried training 5 days per week occasionally and always ended up looking flat and like shit.

[Big Chiro Flex]

I still wouldn't like it as a natty. Chest and shoulders need rest. Back and legs can take a pounding. This is true with most people.

I used this for a few years back when I was still natty and made great progress with it 

Works even better on gear   

[Wolfox]

always made my best gains training 3 days per week. Always made my best size gains in the higher rep ranges 15-20. tried training 5 days per week occasionally and always ended up looking flat and like shit.

Lower your reps and get stronger. Then after you get stronger go back to your higher reps but this time it will be with heavier weight. You should grow.

[flinstones1]

Chiro the only issue I have with layne's training routine is doesn't address the most important thing of a hypertrophy program- training to failure. Im not saying trainnig to failure is necessary (i rarely do) but its out of laziness really. The science is there and we know that training to failure is absolutely superior for hypertrophy purposes. This is what attracts me to DC

of course...the overtraining factor with dc is there. and the volume seems kind of low. Is one rest pause set really enough to grow?  so many gys swear by it, Im really leaning towards dc

[Vince B]

Trying to put together a routine, Ive never exactly "followed" one but Im really trying to bring up my back and legs. Ive reached a piont of development where I don't think training like an idiot and going by instinct is going to cut it.

From what you posted it is obvious you have no clue at all about hypertrophy. A real shame.

[anabolichalo]

if you want to look like a champion train like one

if you want to look like layne norton train like him?


 

[Primemuscle]

Trying to put together a routine, Ive never exactly "followed" one but Im really trying to bring up my back and legs. Ive reached a piont of development where Id ont think training like an idiot and going by instinct is going to cut it.

Monday- chest/triceps
Tuesday- back/biceps/forearms (am) delts (pm)
wedsday- legs
Thursday- off
Friday- shoulders/triceps
Saturday- legs/biceps/forearms
sunday -off

this look like a bit too much ?   be curious to see what your guys splits look like

Whether or not this routine is too much depends on several factors. Firstly, where you are in your training as in how long you've trained and how you've progressed. Another issue is how many sets and reps you do for each body part. Age is a factor too. Younger folks often have more energy and a faster recovery time. There are any number of routines which will produce results if you stick to them and follow a few basic principals.

I make it a point to limit my training time to not more then 60 minutes not counting cardio when I do it. I don't chat it up much with folks because I like to limit the time between sets and reps to something pretty minimal with the exception of heavy leg presses which tend to wind me a little bit. My favorite routine trains each muscle group one time each week, allowing me a full week to recover. The long recovery time is partly because I am older and believe I need more recovery time. Younger guys often do a split more like the one you posted here, whereby you are working most muscle groups twice a week. Again, it all depends on what works for you.

How much resistance you use and whether you use good form are also factors in success. I believe there is a fine line between challenging yourself and maintaining form at all time. Sloppy lifting technics often lead to injuries. Injuries will set you back faster then anything and therefore caution and safety are key.

[jwb]

Mon... Chest, front and side delts
Tues... Back, rear delts, traps.
Thurs... Triceps, quads
Fri... Biceps, hamstrings, calves

[local hero]

i would just change your split and add an extra leg day...

mon   legs.... if you have access to a trap bar use this on this day

tues  chest,delts,triceps

wed  off, or cardio abbs etc

thurs  legs

fri/sat  back, traps, biceps


fuck the am/pm shit.. volume low or high, reps low or high is a personal thing, all adds up to the same thing anyway..as for dc, its fun to begin with, but for me it just leads everyone into injury

[hench]

Think it depends on What your goals are, i found to maintain i only need to do bodyparts once a week 20-30 mins 3 or 4 workouts a week rather than long ball busting sessions. I don't even train my traps directly most of the time and they still show alot of users up.

[ProudVirgin69]

1) Chest/back/calves
2) quads/hams/abs
3) delts/bis/tris/calves
4) OFF

Everything gets hit 2-4x a week. 5-6 sets to failure per bodypart. 1-3 exercises per bodypart

[Big Chiro Flex]

Chiro the only issue I have with layne's training routine is doesn't address the most important thing of a hypertrophy program- training to failure. Im not saying trainnig to failure is necessary (i rarely do) but its out of laziness really. The science is there and we know that training to failure is absolutely superior for hypertrophy purposes. This is what attracts me to DC

of course...the overtraining factor with dc is there. and the volume seems kind of low. Is one rest pause set really enough to grow?  so many gys swear by it, Im really leaning towards dc

Do like I do and just hit failure every set! I still follow his same split, rep and set scheme. Same volume but I always go to failure.

[El Diablo Blanco]

When I was your age my best gains came from twice a week workouts.

[oldtimer1]

I used a lot of effective routines through the years.  The one I stay with the most is a three way split. Three on and two off. So every 5 days everything gets hit. Sometimes it goes 2 on-one off-1 on-one off then repeat.

I use two different three way splits but my favorite is:

Chest and arms
Legs
Back and Delts

Next favorite is:
Back and Chest
legs
delt and arms

I don't count warm up sets. I usually pick 3 to 4 exercises a body part. I use two work sets. So lats and delts might look like this.

Chins 2 x max
Low cable rows with V bar 2 x 12
Dumbbell rows off a bench 2 x 10
Reverse grip pulldowns 2 x 10

Press behind neck 2 x 6
delt dumbbell laterals 2 x10
Single D ring pulley laterals 1 x10
rear delt dumbbell lateral 2 x 10

dead lifts 2 x 4 then 1x1
barbell shrugs 2 x 10

Weighted back extensions 2 x 15

Weighted ab crunches 2 x 30

Next back work out I would do a "B" routine of different exercises to keep it fresh. Power cleans would be substituted for deads for example. Delt Dumbbell presses would be substituted for press behind the neck and so on. Nothing stinks more than doing the same thing every time you hit the gym.

This routine is a power bodybuilding routine and if you really push yourself you wouldn't be able to even think about a third set. This is similar to the routine Yates used prior to going to his 4 way split with one work set routine.