anyone do a muscle only once/week?

[AnimalMass]

I feel you Grizz, but I'd prefer to squat every day. That and push my Jeep around the block. Problem with the latter is that the wife doesn't like to steer all the time.

I hate to speak out against Matt, but I train back and legs together, twice a week. Cleans, Squats, and chins one day. Deads, Squats, Rows, and rev. hypers on the other. Yes, it's rough, but I don't see cleans or deads as only lower back exercises.

That will definitely work - but can you imagine only working the entire leg and back in only one workout per week? That's why I stated it especially wouldn't work only once per week, but the way you have it set up would work well.

Matt

 

[AnimalMass]

MW,

That was the single longest paragraph in history.

On a good note, it seems that you are doing some solid big movement lifts, which are good.

I don't fully understand your split - why don't you lay it out day by day in very basic terms.

I like box deadlifts, but I don't know how you could keep good form at all if the box is 7" high. Maybe I'm mis-understanding.

Also, I'd have a hard time thinking you could get in a great training session in 1/2 hour, but maybe I'm wrong. It takes me close to an hour just to get through deadlifts (but I'm working up to 650+ so there are alot more sets)

Lay out your program and let's see if there is anything missing.

Matt

 

[MANWHORE]

OK so that's what BoxDeads are .. I never knew that. Heard of them though .... Here is what i was doing but changed it a little but still not sure if this is the final change .... I use 5 reps for all sets . sometimes i'll push 6-7 if i feel it but most of the time i won't because i let the added weight for the next set take care of that ... Another thing to remember,i have been getting at least 3 days/week in the gym because sometimes i am so tired in the morning that i will take the extra rest but alot of times i will push for at least 4 days and sometimes even 5 ... It needs adjustments but here is basically what it looks like ... Day 1 : OLY Squats 5 sets of 5 reps .. Hack Squats 5X5 .. Donkey calf raises 5X5 .. Sitdown Calf 5X5 ... Day 2 : Incline Bench 6X5 .. Closegrip Bench 5X5 ... Some heavy bottom position partials for pecs and some heavy top position for tris .... Day 3 : Deadlifts 5X5 : Close grip pulldown for back and bis 5X5 w/ some heavy top position paritals at end of last rep ... Bicep curls with bent bar preloaded weights 5X5 ... Reverse Curl 5X5 ... I think that's basically it. I just added Deads back in because i didn't like my workout without then as i always liked doing them. today i got in a good hr after work where as in the morning i may not have been about to complete the rest of my workout with deads in there,which goes back to what i said before. I need to start getting up earlier,or getting some time in the gym after work. I just want to be hom to help my wife with my san and have time with my son before bed .... I will throw in CALF and AB work during some of my other training days also. My calfs have been growing because of it and my abs are looking very good. I can easily feel the muscles through my thick shirts and they are very hard. My wife likes it but she says she doesn't. She doesn't want me to run off with another women. ... So tell me what i should do because i'm already going to listen to BOB and do a muscle more than once per week. I really don't feel good about doing it only once/week. I thought i would but when i get in the gym i love lifting. I work 7/days/week get about 6hrs sleep/day and i still feel good. yeah it could be the B-12 helping with the lack of sleep but i know it's the Tren making me love the gym. thanks ... I have to go Animal but i will check back here tomorrow. ..

 

[BRICK]

Brick,
As we've always said, stick with what is working until it isn't working anymore.that said, I believe there are much better ways to train for buth hypetrophy and strength then 3 days per week and hitting bodyparts only once per week (my opinions are based on coaching and training with literally hundreds of other lifters, many of whom are elite level strength athletes).
I don't understand why you would devote 8-12 sets to biceps and 8-12 sets to "back"? How can you do that? Also, how do you train your entire legs and full back enough in just one day? Do you squat heavy and then deadlift, and then do heavy rows, and then do heavy pullups or pulldowns?
Matt

Here is my workout: Legs: Squats, Leg extension, Leg curl, seated calf raises
Back: Dumbell rows, Wide grip pull-ups, Shrugs.
What do you think?

 

[Grizzly]

Here is my workout: Legs: Squats, Leg extension, Leg curl, seated calf raises
Back: Dumbell rows, Wide grip pull-ups, Shrugs.
What do you think?

You don't want to know. Trust me.

 

[Bob Smith]

MW,

That was the single longest paragraph in history.

And yet he followed it up with another epic.

Im gonna start calling him Homer (author of the Oddessey and Illiad).

 

[MANWHORE]

And yet he followed it up with another epic.

Im gonna start calling him Homer (author of the Oddessey and Illiad).

and i wasn't even drinking. When i'm on a roll,i can write alot more than that ... Hurt my shoulder A LITTLE today on incline but it won't stop me. I won't be happy until i get 275 for at least 4 reps for incline bench. I want 400 for 4 in Deads and 300 for 4 in OLY Squats. .. I'm back with Tuna and i'm going to eat it by the ton. If the Mercury kills me,so be it,at least i will look good in my casket. .. AND no more Legpresses Animal

 

[glock40_1979]

Yeah I did it a while ago running a gram of Test a week. I can say I never once hit a plateau in the weight department and grew like a weed. I dont know if I would do it or not unless I was stacking something.

 

[AnimalMass]

Here is my workout: Legs: Squats, Leg extension, Leg curl, seated calf raises
Back: Dumbell rows, Wide grip pull-ups, Shrugs.
What do you think?

OK, here's what I think...

I think you are missing some major, major movements and are including some worthless ones.

1) If you squat hard enough you absolutely won't need or want to do leg extensions and leg curls - both of which are utterly worthless exercises. Squat until you are sitting on your heals and either do 5x5 with the same weight or occasionally work up to a 1-5rm. Every couple weeks, do deep, deep front squats rather than back squats for a change of pace.

That's it for legs.

2) Ever heard of a deadlift or goodmorning? If you aren't pulling heavy from the floor at least once per week, you aren't working your back. Start deadlifting like a man and your back will grow like a weed. Start with a few sets of pullups. Move to deadlifts (or occasionally a goodmorning). Follow it up with heavy barbell rows, or if you are absolutely dead, hit chest supported rows or dumbell rows. You won't need to shrug because you are deadlifting heavy ass weight, but if you still want to you can.

Hit abs and calves in a few supersets and go home.

So to review: If you must train the entire back and legs together, here's how to do it.

1) Squat heavy 5x5 or 1-5rm.
2) Pullups (3 sets)
3) Deadlift 1-5rm
4) Barbell Rows (3 sets)
5) Abs/Calves

Done and done. I swear to God that if you do this for 3 months and eat, then you will experience growth like you never have before.

Matt

 

[AnimalMass]

MW,

So here' what I see with you program...

1) Hack squats not needed after heavy olympic squatting if you go low enough and work hard enough.
2) You are doing no overhead work which will create muscle imbalances in your shoulder girdle.
3) You are using 5x5 for all sets, even accessory work, which isn't optimal.

If you can only get in the gym 3 days per week, I would follow 5x5 to the letter. If you can't handle squatting 3x per week, drop it to just Monday and Friday.

 

[MANWHORE]

My Bad

 

[AnimalMass]

MW,

You dumbass - I clearly quoted Brick in that post - it was meant for him.

Matt

 

[MANWHORE]

MW,

So here' what I see with you program...

1) Hack squats not needed after heavy olympic squatting if you go low enough and work hard enough.
2) You are doing no overhead work which will create muscle imbalances in your shoulder girdle.
3) You are using 5x5 for all sets, even accessory work, which isn't optimal.

If you can only get in the gym 3 days per week, I would follow 5x5 to the letter. If you can't handle squatting 3x per week, drop it to just Monday and Friday.

damn,didn't see this reply so here i go again .. I will do dumbell work for shoulders but i won't do behind the neck barbell. I will mess up my shoulder that way. My back and shoulders get big fast just from other exercises but i will throw in something extra for them if you think it's best. I can get in the gym 5 days week if the deads and squats don't kill me. I'd rather take a day off then to just go in there and have a shitty workout with the Micky Mouse weights. so lay it out for me. Mon will be starting day and Sat will end the week. I may take 1 day off in between,but i will try my best not to. I can also get in 45min every Morning Mon-Friday and alot more time on Sat.

 

[MANWHORE]

MW,

You dumbass - I clearly quoted Brick in that post - it was meant for him.

Matt

OK OK so i'm excited about the new workout. Damn bro .. Besides this is my post,no one else is allowed to ask questions

That is why we train movements rather than bodyparts and why myself and all my strength buddies (like Phreezer) look like f'ing Clydesdales

Clydesdales?? they're cute don't get me wrong,but i'm not sure i want to look like a Clydesdale. ... Very pretty legs though ... The girl that works at my gym has legs like a Clydesdale and they really turn me on