The routine I've been doing is day1-chest,triceps, day2-back,arms day3-legs,shoulders, day 4 just some cardio. Then start the cycle over again. I try to do some abs work every day. So, how does this sound? I've been told that I should work each body part only once per week because muscles need 7 days to recover. Is that right? Should I spread the weights workouts over 4 days and then do a few days that are just cardio and maybe abs? I want to work hard!!!! so it seems like each body part twice a week is better. My goal is to grow muscle. Lots of muscle. If I do more work won't I grow more muscle? That seems to make sense. Currently I'm about 2/3 through a test and deca cycle, and I'm pleased with the results. Thanks.
MESO-Rx
Anabolic Steroids
How many times per week to train a body part?
- Thread starter sparkycat
- Start date
Desibaba
New Member
How many sets do you think should be done in one session for a bodypart.Lets say you train your delts twice a week.How many sets per session total?Freddy said:
As Frosty said, its individual...
...the best way to get on a high frequency routine is to pick one thats been already written out for you.
There are tons of them out there. Right now the most popular is HST. Others include the 5x5 (my favorite), Super Squats, Animalmass's DFHT, Hogg's program, Grizz's program, etc.
...the best way to get on a high frequency routine is to pick one thats been already written out for you.
There are tons of them out there. Right now the most popular is HST. Others include the 5x5 (my favorite), Super Squats, Animalmass's DFHT, Hogg's program, Grizz's program, etc.
Sir Lifts-a-Lot
New Member
Another good program to look at in regards to training more then once a week is the DoggCrapp training program. It's really indepth and is really diffrent then a lot of other programs but it is great for size.
Desibaba
New Member
I read that one is somewhat similar to HIT but you train 3 times a week.Who is this "DoggCrap"? The inventor of the program?Sir Lifts-a-Lot said:
Grizzly
New Member
I think to fully appreciate or reap the full benefits of a high-frequency program you would have to change your outlook, Desi.
It may just be my personal style of doing it, but I don't train bodyparts, particularly something as tertiary as a deltoid. Rather, I train movements, "archetypes" of movements and, essentially, the body as an integrated whole.
I may have certain days on which my quads and/or hammies get more or less work, but my whole body gets hit each time in the gym. Even if I'm not squatting, my legs are still getting worked with cleans.
Take your "how many sets for deltoids" as an example. My guess is you're thinking, "well, I've got to do some presses for the anterior and medial heads. Then I've got to do a few raises for, again, the medial head. When finished with those I couldn't possbily neglect my posterior deltoids so I'll do some bent over lateral raises."
I look at it like this: I've got overhead and/or push presses in 2 times a week. I've got bench press in 2X/wk. Rows, chins, deads. Static holding/contracting of the deltoids even during squats. As such, I've covered all 3 areas of the deltoid (front: presses, middle: presses, rear: rows, chins, deads) on 4 or 5 days. So, in essence, my delts are getting worked every time I'm in the gym. However, unlike traditional programs in which this is also, technically, the case, I don't have a day in which I hammer the shit out of them which prevents overtraining. And there you have the basic outline of an effective high-frequency routine.
It may just be my personal style of doing it, but I don't train bodyparts, particularly something as tertiary as a deltoid. Rather, I train movements, "archetypes" of movements and, essentially, the body as an integrated whole.
I may have certain days on which my quads and/or hammies get more or less work, but my whole body gets hit each time in the gym. Even if I'm not squatting, my legs are still getting worked with cleans.
Take your "how many sets for deltoids" as an example. My guess is you're thinking, "well, I've got to do some presses for the anterior and medial heads. Then I've got to do a few raises for, again, the medial head. When finished with those I couldn't possbily neglect my posterior deltoids so I'll do some bent over lateral raises."
I look at it like this: I've got overhead and/or push presses in 2 times a week. I've got bench press in 2X/wk. Rows, chins, deads. Static holding/contracting of the deltoids even during squats. As such, I've covered all 3 areas of the deltoid (front: presses, middle: presses, rear: rows, chins, deads) on 4 or 5 days. So, in essence, my delts are getting worked every time I'm in the gym. However, unlike traditional programs in which this is also, technically, the case, I don't have a day in which I hammer the shit out of them which prevents overtraining. And there you have the basic outline of an effective high-frequency routine.
Grizzly
New Member
Oh yeah, I forgot to mention that cleans are "hella" good for delts...and your traps and low back and upper back and grip and speed and...
Ramstein II
New Member
The real world and frequency
The "secret" on this board is frequency. This is what sets the lifters around here apart. This is the most overlooked element in lifting (among bodybuilders anyway). The guys on this board have figured it out. Read..read..and read. This board is the lost continent of lifting knowledge. I'd say hit the entire body 2-3 times a week. Start thinking like Grizzly. We don't just work the "anterior deltoid" around here. We work the chest-shoulder complex. We don't work the "tear drop" we work hips or legs etc...
I told this guy the other day that I do full body workouts 3x a week and he thought I was crazy--from the 1960s--following a beginner program--didn't know what I was doing--haven't read the latest pro routine etc... He couldn't believe that I work out like that. He said, "man all you need to do is each body part one time a week" as he kinda chuckled and smirked like poor me. I asked him a question, "do you get really sore after you workout?" He said, "yeah, I get extremely sore" or something like that. I said, "I don't." He didn't understand.
The "secret" on this board is frequency. This is what sets the lifters around here apart. This is the most overlooked element in lifting (among bodybuilders anyway). The guys on this board have figured it out. Read..read..and read. This board is the lost continent of lifting knowledge. I'd say hit the entire body 2-3 times a week. Start thinking like Grizzly. We don't just work the "anterior deltoid" around here. We work the chest-shoulder complex. We don't work the "tear drop" we work hips or legs etc...
I told this guy the other day that I do full body workouts 3x a week and he thought I was crazy--from the 1960s--following a beginner program--didn't know what I was doing--haven't read the latest pro routine etc... He couldn't believe that I work out like that. He said, "man all you need to do is each body part one time a week" as he kinda chuckled and smirked like poor me. I asked him a question, "do you get really sore after you workout?" He said, "yeah, I get extremely sore" or something like that. I said, "I don't." He didn't understand.
Grizzly
New Member
Frosty said:
Possibly. I'd wager that my form is pretty abysmal in comparisson to the "right" way. I pop with my hips and initiate with a shrug(I think) but I bet I don't have enough oomf in it which causes a greater need for arm involvement. However, the mechanics of a clean involve the shoulders(deltoids) by the nature of the movement.
Grizzly
New Member
I should also have noted that my "clean" is technically a power clean. That somewhat explains the extra long pull. The full, olympic clean is so far out of my ability range I don't even think about trying it. I'm sure that I could do an olympic clean eventually, but I don't have the access to anyone who would be able to teach me the correct method.
G-Head
New Member
It's all different for everyone you just have to be open-minded about what you are trying to do and how you are going to get there.
I use a muscle priority when training for shows, training the worst bodypart I have at the beginning of the week or after a day's rest.
For me and the clients I train for shows it's 1 time per seven days.
Training logs, measurements, bodyfat %, and weight, etc are good ways to record your progress and decide what is the best avenue for you to achieve your desired goals.
If one way is not working, try another. Be specific about recording your data and your nutrition program.
I use a muscle priority when training for shows, training the worst bodypart I have at the beginning of the week or after a day's rest.
For me and the clients I train for shows it's 1 time per seven days.
Training logs, measurements, bodyfat %, and weight, etc are good ways to record your progress and decide what is the best avenue for you to achieve your desired goals.
If one way is not working, try another. Be specific about recording your data and your nutrition program.
Last edited:
Green Darter
New Member
sparkycat said:
I got alittle from training each muscle once every 4 or 5 days than I got A LOT by training each body muscle ONCE every 7 days.
Everyone is different. For me more than once aweek is a total waste of time and injury time.
While once aweek equals no injuries great growth and less time in gym overall. You get more for less.
I wont even train consecutive days anymore.
Sat-Chest-Triceps-Cardio
Tue-Back-biceps-cardio
Thu-Shoulders-legs
I love to train now feel like it amazing pumps no injuries(OFCourse you still warm up). I actually just put a cap on the weight I was using got stronger on this routine dont want to increase the weight I am using . Everry which way its just better.
Darter
G-Head
New Member
My routine:
day 1 chest / calves
day 2 quads / abs
day 3 triceps a.m. / biceps p.m.
day 4 off
day 5 delts / calves
day 6 hams abs a.m. / back p.m.
Cardio is dependent upon goals.
This is the way I do it, and IS MY OPINION. It has worked for me and the bbers I train for 15+ years.
day 1 chest / calves
day 2 quads / abs
day 3 triceps a.m. / biceps p.m.
day 4 off
day 5 delts / calves
day 6 hams abs a.m. / back p.m.
Cardio is dependent upon goals.
This is the way I do it, and IS MY OPINION. It has worked for me and the bbers I train for 15+ years.
graybass
New Member
G-head I'm with you Bro.
My body responds best to one or two body parts per day.
I went from 165lbs to present weight of 240 and below 10% BF.(took a few yrs.)
I've been a personal trainer for over 15 yrs, and I've created many a state and national champion in Bodybuilding, Fitness, and Figure. All using the one major body part a day routine.
The secret is totally killing each muscle group completely. If this does'nt work for you, your not working out hard core. This is really important for those of you over 30.
Recent research has shown that we should train our parts really hard, less often.
This gives plenty of time for growth and recovery!!!!
Also its not the total sets(although I do alot) It's the intensity!
graybass
My body responds best to one or two body parts per day.
I went from 165lbs to present weight of 240 and below 10% BF.(took a few yrs.)
I've been a personal trainer for over 15 yrs, and I've created many a state and national champion in Bodybuilding, Fitness, and Figure. All using the one major body part a day routine.
The secret is totally killing each muscle group completely. If this does'nt work for you, your not working out hard core. This is really important for those of you over 30.
Recent research has shown that we should train our parts really hard, less often.
This gives plenty of time for growth and recovery!!!!
Also its not the total sets(although I do alot) It's the intensity!
graybass
Similar threads
