MESO-Rx
Anabolic Steroids
Anyone train a lagging bodypart 2x/week?
- Thread starter Outlier
- Start date
Many people train all body parts twice a week when bodybuilding and being on cycle certainly enhances recovery time. At the end of the day only you will know how you respond and recover by trying it and recording results. The real question is HOW are you going to train that part twice a week. Same exercises and same reps both days? A heavy day and a hypertrophy day? As an accessory one day and another as a primary? Try them all and you will know your own secret mix... and it won't hurt- training is training- just make sure you eat enough food if you are trying to grow muscle.
weighted chinup
Member
Sounds like a good idea imo.
2x is fine and in most cases will prove to be beneficial for hypertrophy if you were only doing something once a week. You can benefit from even higher frequency if hypertrophy is your main goal.
Localized muscle recovery is a fast process even without drugs, fatigue is what can make higher frequency training a challenge but if it's a properly designed program this shouldn't be detrimental to long term progress. Lots of things you can do for this, like changing intensity and volume requirements every day a session is repeated, or weekly, or even using scheduled deloads.
Waiting 7 days to train a muscle again is too damn long considering MPS returns to baseline after a couple days or so (I think, I'm going off memory here). But if a muscle is trained every day, muscle protein synthesis will stay elevated very high for pretty much the whole week. This isn't the only factor in growth and shouldn't be the primary focus of a routine but it shows how useful high frequency can be for size.
The obsession with recovery on bodybuilding routines comes mostly from bull-shit bro-lore tradition, and also from the fact that most of these routines have no periodization techniques to handle recovery so they use an absurdly simple approach that requires you to train and recover, train and recover, etc which is not viable for anyone who isn't a beginner. Experienced lifters need fatigue in their training (dual factor approach). Gear can make the simple 'train and recover' (single factor approach) viable though which is why you see a lot of big / strong people who train this way, but when you look at the amount of drug free guys who have success with this kind of training, the number is much smaller, which is why frequency is probably more important for drug free guys.
Best decision I ever made training wise was to move away from a body part split and structure training around movements. This change meant almost every muscle group was basically being trained every single day, which has been great for size gains. I personally change intensity and volume requirements every time a session is trained during the week and use scheduled deloads.
2x is fine and in most cases will prove to be beneficial for hypertrophy if you were only doing something once a week. You can benefit from even higher frequency if hypertrophy is your main goal.
Localized muscle recovery is a fast process even without drugs, fatigue is what can make higher frequency training a challenge but if it's a properly designed program this shouldn't be detrimental to long term progress. Lots of things you can do for this, like changing intensity and volume requirements every day a session is repeated, or weekly, or even using scheduled deloads.
Waiting 7 days to train a muscle again is too damn long considering MPS returns to baseline after a couple days or so (I think, I'm going off memory here). But if a muscle is trained every day, muscle protein synthesis will stay elevated very high for pretty much the whole week. This isn't the only factor in growth and shouldn't be the primary focus of a routine but it shows how useful high frequency can be for size.
The obsession with recovery on bodybuilding routines comes mostly from bull-shit bro-lore tradition, and also from the fact that most of these routines have no periodization techniques to handle recovery so they use an absurdly simple approach that requires you to train and recover, train and recover, etc which is not viable for anyone who isn't a beginner. Experienced lifters need fatigue in their training (dual factor approach). Gear can make the simple 'train and recover' (single factor approach) viable though which is why you see a lot of big / strong people who train this way, but when you look at the amount of drug free guys who have success with this kind of training, the number is much smaller, which is why frequency is probably more important for drug free guys.
Best decision I ever made training wise was to move away from a body part split and structure training around movements. This change meant almost every muscle group was basically being trained every single day, which has been great for size gains. I personally change intensity and volume requirements every time a session is trained during the week and use scheduled deloads.
All my parts must be lagging because I'm traning them twice a week. I'll worry about recovery and over training when I stop making progress.
I just picked up a 45lb barbell and 500lbs of weights through an assortment of 5-45lb plates for my garage. This is going to help out tremendously, as my work schedule makes it difficult to hit the gym anymore than 4 nights at most. This will not replace the major compound movements but I will be able to perform various exercises on the nights I do work. I can wake up, eat light and then hit biceps, triceps, delts or traps.
insaiyan93
New Member
Yeah, my squat was lagging so I started doing that twice a week. Went from struggling for one rep at 315 to 5-6 at 315 in a little under a month.
Bloodnsweat
New Member
I know my post count probably keeps my posts from carrying much weight, but I for one am a huge proponent of training lagging body parts multiple times every week. Now different things work for everyone, but my offseason I hit hamstrings at least twice a week and contest prep I'm hitting them around 4 times a week. Same thing goes for calves. Best to experiment a little and see what works for you. Just listen to your body, and be sure to eat enough.
insaiyan93
New Member
Bro if that's you in that picture I don't think anyone gives a shit about your post count, with a back like that I'd be hard pressed to tell you that you don't know a thing or two about training.
2x/weekly is my minimum, most movements I train 3-4x/weekly. I do powerlifting rather than bodybuilding, but I did lats 4x/weekly for about three months recently and my lats blew up big time.
Bloodnsweat
New Member
Thanks man. Yea that's contest shape, and the shadows exaggerated my taper a little.
insaiyan93
New Member
Yeah I figured, but still the overall thickness/fullness is what's impressive. Keep that shit up lol
I've noticed that my left side of my body is actually falling behind my right. I'm right handed and do the same exact weight when using Dumbbells with each hand. I've started doing extra sets with just my left to try n catch up. My wife can't see it but I can when I flex in the mirror.
Try starting your movements on the lagging side. Like with dumbbell curls if you usually start on the right side start on the left. I had same issue because I favor my right side because I'm right handed and always got better muscle contraction on that side and never as good on the left. Started focusing on the left much more even if not starting on that side I'd focus on the contraction more and it started balancing things out.
NoScopeKen
Member
It's proven protein synthesis lasts properly for 24-48hrs so I'd recommend you train your lagging body part 3-4x a week. It's really important to make sure you increase the weight or volume over time otherwise you won't change. Make sure you eat enough calories too.
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Thanks I'll try that.
