Muscle Groups Once or Twice a week?

[ANIVNM]

I am seeing alternating opinions in many of the posts I have been reading. While some members work each muscle group twice a week, other still say once a week is the best way to go. On of off a cycle, who is doing what? I am however seeing many members are running a workout that is incorporating every major bodypart twice a week. Two years ago the word on the street seemed to call that an over-kill saying that it wasnt sufficient time for recovery.

 

[MAYO]

I try to hit each muscle once a week with the exception of calves and abs.

Sun: Chest
Mon: Calves and Abs
Tues: Back
Weds: Shoulders
Thurs: Bi's and Tri's
Fri: Calves and Abs
Sat: Legs(gluts, quads, hams)

My focus each day is to train specific muscles and specific parts of muscle groups. I try and individually train each head of the shoulder on wednesday, the upper lats, lower lats, rhomboids, erectors on tuesday, etc. Careful attention form and contraction. If I am not sore the following day, I wasted a workout. I usually stay sore for 2, sometimes 3 days. I feel that a 2x week split would be over-training with my personal approach. My goals are aesthetic though, strength is a side effect if you will.

 

[Get Some]

I am seeing alternating opinions in many of the posts I have been reading. While some members work each muscle group twice a week, other still say once a week is the best way to go. On of off a cycle, who is doing what? I am however seeing many members are running a workout that is incorporating every major bodypart twice a week. Two years ago the word on the street seemed to call that an over-kill saying that it wasnt sufficient time for recovery.

When I'm off cycle I stick to once per week. Of course, when I'm off, the goal is to maintain the muscle I get while ON. So, I've really got to focus and take advantage of the time in the gym while off cycle. I push myself to work harder (and smarter) then when I'm on. While on cycle I'll do each group at least 1.5 times per week and max at 2,depending on how I'm feeling. As long as you can feed adequate nutrients to your body, then you will probably recover OK while on cycle. But, unless you have a great genetic makeup that allows for amazingly quick recovery, more than once a week while off cycle is not going to allow enough time.

Now, that being said, the exception to the rule is any program like the 5X5. This program utilizes LARGE muscle groups more than once a week with great results. However, this programs has a zero (or very little) utilization of isolation exercises involving the biceps and triceps. These muscles are smaller and can't take quite the beating of the larger groups. Doing 5 sets of no more than 5 reps maximizes the amount of weight you can use which in turn helps you increase your strength quicker. I also believe this is due to a quicker recovery time.

 

[ANIVNM]

Mayo and GetSome, man, you guys are all over it. As usual. How is it that you two (along with Renegade) seem to answer every question I post. Thanks again gentlemen.