Once vs twice a week muscle group training

[Equinob]

@Mac11wildcat I was just wondering if this would be overtraining doing these workouts twice a week, again second day is lighter weight...

If you’re on gear, why would the second workout use lighter weight?

Wouldn’t the goal to grow be to lift the maximum weight possible everytime to get the most growth out of the gear?

Obviously you want to avoid injury, but that’s really a daily thing, no? I could tweak my shoulder moving a box the day before my “primary” heavy day, and not be able to lift my max on that day.

I just don’t see the rationale for working with lighter weights on alternate day workouts, at least on gear. Maintenance routines I suppose is another story ... I’m also not sure you need any rest days on gear, other than for a mental break.

 

[Test_Subject]

If you’re on gear, why would the second workout use lighter weight?

Wouldn’t the goal to grow be to lift the maximum weight possible everytime to get the most growth out of the gear?

Obviously you want to avoid injury, but that’s really a daily thing, no? I could tweak my shoulder moving a box the day before my “primary” heavy day, and not be able to lift my max on that day.

I just don’t see the rationale for working with lighter weights on alternate day workouts, at least on gear. Maintenance routines I suppose is another story ... I’m also not sure you need any rest days on gear, other than for a mental break.

Varying rep ranges is a good reason.

 

[Dead]

If you’re on gear, why would the second workout use lighter weight?

Wouldn’t the goal to grow be to lift the maximum weight possible everytime to get the most growth out of the gear?

Obviously you want to avoid injury, but that’s really a daily thing, no? I could tweak my shoulder moving a box the day before my “primary” heavy day, and not be able to lift my max on that day.

I just don’t see the rationale for working with lighter weights on alternate day workouts, at least on gear. Maintenance routines I suppose is another story ... I’m also not sure you need any rest days on gear, other than for a mental break.

Because what he said carried rep range, secondly becaus elactic acid sits in me for three days after heavy workouts whether I’m on all the gear in the world or not. And because u Grow on rest Days. Gear doesn’t change this. And central nervous system needs a break

 

[Dead]

The real reason I use lighter weight second workout is because I’m still not fully recovered 100 percent, the varied rep range. My intensity is at the top in my first workout. I’m sore for days afterwards like 3-4

No way in hell could I bench heavy 4 days after I’d be short a few reps I bet

 

[Dead]

If you’re on gear, why would the second workout use lighter weight?

Wouldn’t the goal to grow be to lift the maximum weight possible everytime to get the most growth out of the gear?

Obviously you want to avoid injury, but that’s really a daily thing, no? I could tweak my shoulder moving a box the day before my “primary” heavy day, and not be able to lift my max on that day.

I just don’t see the rationale for working with lighter weights on alternate day workouts, at least on gear. Maintenance routines I suppose is another story ... I’m also not sure you need any rest days on gear, other than for a mental break.

Idk if u read it but my second workout is 4 days later it’s 3 on 1 off repeat

 

[Equinob]

The real reason I use lighter weight second workout is because I’m still not fully recovered 100 percent, the varied rep range. My intensity is at the top in my first workout. I’m sore for days afterwards like 3-4

No way in hell could I bench heavy 4 days after I’d be short a few reps I bet

I’m not sure this is a bad thing. I often drop reps to increase my work load during regular sets. Others who have studied this more may have a more scientific approach to this question, but maximum weight leads to maximum gains, no? Regardless if it’s the maximum you can lift on that day or overall, or with the same rep count. While I clearly see the benefit going natural, AAS offers much quicker recovery, so why not take advantage of it?

 

[Dead]

I’m not sure this is a bad thing. I often drop reps to increase my work load during regular sets. Others who have studied this more may have a more scientific approach to this question, but maximum weight leads to maximum gains, no? Regardless if it’s the maximum you can lift on that day or overall, or with the same rep count. While I clearly see the benefit going natural, AAS offers much quicker recovery, so why not take advantage of it?

I have yet to train twice a week on cycle I started this during my cruise so I have no idea how well I’ll recover on cycle, could change things could not. Like I’m literally sore for multiple days afterwards ,I go in my second chest day sore that’s 4 days later everyone recovers differently

 

[Necessary Evil]

Twice per week is the only way to go in my opinion. I'm currently following an excel template from Renaissance Periodization which has me training all my body parts twice per week with different volume and periodization each week and I'm more than satisfied from it. I say so because experimentally I ran a bro-split and the difference was night and day.

In fact, I'm so into the increased frequency that I'm willing to try x3 per week in a full-body oriented program.

 

[jJjburton]

Actually you could change frequency, intensity, type, time. Volume and progression to make more muscle.

 

[Dead]

Actually you could change frequency, intensity, type, time. Volume and progression to make more muscle.

Yeah I hate volume though. I have low volume and my workouts are already 2 hours. I’ll take intensity over volume every time. I can’t go to the gym and lower intensity to increase volume

 

[Necessary Evil]

Yeah I hate volume though. I have low volume and my workouts are already 2 hours. I’ll take intensity over volume every time. I can’t go to the gym and lower intensity to increase volume

Low volume and that time in the gym doesn't make sense; unless you take 4-5 minutes to rest in between sets.

I was all for intensity as well, until I had to do my third lower back surgery. I have changed philosophy and I'm now all for volume. I can definitely say that so far it has served me quite well and in terms of actual workload, I do way more now than previously. The pumps, doms are insane.

 

[Test_Subject]

Low volume and that time in the gym doesn't make sense; unless you take 4-5 minutes to rest in between sets.

I was all for intensity as well, until I had to do my third lower back surgery. I have changed philosophy and I'm now all for volume. I can definitely say that so far it has served me quite well and in terms of actual workload, I do way more now than previously. The pumps, doms are insane.

I'm the same way. I tried Doggcrapp for three months and it just about killed me. The results were amazing, and my strength shot through the roof, but I started to develop tendonitis and a chronically sore shoulder.

At a certain point ultra high intensity isn't worth it anymore. I've switched to doing each muscle group twice a week with higher volume and a bunch of prehab work (facepulls, L-flyes for rotator cuff etc.) and my injuries have subsided completely.

 

[Dead]

Low volume and that time in the gym doesn't make sense; unless you take 4-5 minutes to rest in between sets.

I was all for intensity as well, until I had to do my third lower back surgery. I have changed philosophy and I'm now all for volume. I can definitely say that so far it has served me quite well and in terms of actual workload, I do way more now than previously. The pumps, doms are insane.

I gotchu, I’ll do it if I have to but I’d rather not. My rest times are 3 minutes between compound sets and 2 minutes between iso sets. And I actually think only chest tris delts is my long day because 3 muscle groups so around 2 hours

 

[G888]

I tend to do a really simple low volume plan and its working ok for now, but I have wondered if I need more.

I do an upper/low split twice a week. Upper is simply bench, bent over row and shoulder press, the 4 basic compound movements to cover each body part.

I say 4, I also did pull ups but hurt my bicep tendon a month ago so laying off them for now, but will start them again soon with assistance bands.

This is what Doug McGruff recommended, 2 push, 2 pull max intensity. But he said once a week is enough, and only 1 set as well of each, but I can't do quite as hard as he did so twice a week instead, same for volume wise, I do 3-4 sets of 10 on each, that's it, but I work to failure so rep 9 is like almost everything and 10 I fail on.

Should I stick with this or add in more volume, more like 2 things per body part, is that likely to give me better gains?

I am on TRT so want to make the most of it.