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How many times a week?
- Thread starter hulk0427
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layinback
New member
it is not my opinion, it is fact, once a week. impossible for a muscle to recover and grow in 3 or 4 days, even if on heavy doses of juice. central nervous system has to recover as well. most ppl that work muscle group multiple times a week do so out of compulsion and or false belief that more is better.
gyle
New member
Then hoe are so many people working out 2hrs. a day 6-7 days a week? If your working you Pecs. your usually working you Tris. and so on, and if all you did was isolation exercises I don't think it would come out to 1n'1/2-2hrs a day for 6-7 days a week. So what are these people doing?
layinback
New member
i am taking that into account. it is a given that you use ancillary muscles while targeting a specific muscle group. i am referring to the targeting of a specific muscle group multiple times a week. if we are talking about bb then this type training is counterproductive. i am sure there are ppl with supra genetic makeups than can do this and prosper, but those folk are the exception. if one feels the need to train like this who am i to say they shouldnt? you can do 20 sets per body part 3 times a week if you like, i am just saying this is not conducive to maximizing gains.gyle said:
Once a week here.
gyle
New member
I hit em 1 time a week hard, but talk to a lot of people who hit each part 2 n' in some cases 3 times a week while bulking. I guess like ya'll were saying, they're into the mindset of more is better. Me, my first cycle, I gained 20 lbs., all upper-body, n' kept 16lbs. While my friend who not so experienced, or informed hit each body part at least 2 times a week on the same cycle, close to same Stats., and worked his lower body only gained 5lbs. for his first cycle. But some people seem to do well with twice a week though. I guess it's a rare few who can recoup. faster!
justinjones1963
New member
Rest is just as important as lifting so generally once per week is more than sufficient. I like to hit lagging body parts twice per week. For example, when I first started lifting my calfs needed extra work so I would hit them 2-3 times per week.
ghettostudmuffin
New member
That is not fact. If you can post a single peer reviewed study that absolutely positively says you can't or shouldn't train a muscle group more than once a week then I might believe that.......might.
My first cycle I hit all the major compound lifts twice a week. Monday and friday. I was gaining in 5-10lbs jumps per workout for about 5 weeks straight if I remember right and I was training HARD.
It's actually the exact opposite of what you say in reality. Muscle typically repairs within 72 hours. Delayed onset muscle soreness doesn't mean shit. It just means you either train your muscles infrequently enough that they are not conditioned to hard and regular work loads or you are switching up exercises and/or rep schemes and fatiguing the muscle in a new way which can make you sore. Training a muscle once a week is rather infrequent and you most likely will get sore.
That you point out the nervous system is correct. It's the central nervous system that generally takes longer to recover, not the muscle.
If training a muscle more than once a week was not cool than I guess pretty much all olympic athletes, high school, college and what not are retards. The work loads these guys have would put most of us to shame.
It's ALOT more complex than saying don't train a muscle more than once a week. It depends on variables like total workload, time under tension, percentage of 1 rep max, rest between sets, training or not training to failure.
If you train like a typical bodybuilder and do 3-4 exercises with 3-4 sets each all to failure then you fry your nervous system so bad and tear your muscles up so much that a week is literally required.
That does NOT make that optimal or even efficient.
Check out the weight training section and read up on 5x5 and dual factor, HST etc etc.
These are not the only ways, but they are programs to induce specific results and they work and logically follow what science knows about the human body.
Bodybuilding doesn't actually make sense from a scientific stand point. I'm not saying it doesn't work, but if you have the option of blasting the shit out of a muscle once a week or training it pretty hard twice a week, you will get better results and hypertrophy most likely from twice a week...
Ever since I basically made the switch to predominantly compound lifts with periods of hitting them twice a week my strength and size have been steadily increasing and surpassing members of my gym that were once stronger and bigger than me. They train like a typical bodybuilder.
I'm a firm believer in building the strong foundation first over several years of hard work and then rounding out the bodyparts like calves and arms that aren't quite up to par. They will quickly come up to level when you have that much size and strength developed.
I see so many guys in the gym that have been training for years that can't do a raw max full squat with 405 or more, or deadlift over 400lbs or bench press more than 225 for reps and I believe alot of it has to do with bodybuilding style training.
The great majority of lifter's in gyms train using bodybuilding type methods. That you typically only see a few big and strong guys walking around is a pretty decent indicator that maybe, just maybe, bodybuilding type training is not the best and that the majority of lifters do not respond well to training like that.
Something to think about,
My first cycle I hit all the major compound lifts twice a week. Monday and friday. I was gaining in 5-10lbs jumps per workout for about 5 weeks straight if I remember right and I was training HARD.
It's actually the exact opposite of what you say in reality. Muscle typically repairs within 72 hours. Delayed onset muscle soreness doesn't mean shit. It just means you either train your muscles infrequently enough that they are not conditioned to hard and regular work loads or you are switching up exercises and/or rep schemes and fatiguing the muscle in a new way which can make you sore. Training a muscle once a week is rather infrequent and you most likely will get sore.
That you point out the nervous system is correct. It's the central nervous system that generally takes longer to recover, not the muscle.
If training a muscle more than once a week was not cool than I guess pretty much all olympic athletes, high school, college and what not are retards. The work loads these guys have would put most of us to shame.
It's ALOT more complex than saying don't train a muscle more than once a week. It depends on variables like total workload, time under tension, percentage of 1 rep max, rest between sets, training or not training to failure.
If you train like a typical bodybuilder and do 3-4 exercises with 3-4 sets each all to failure then you fry your nervous system so bad and tear your muscles up so much that a week is literally required.
That does NOT make that optimal or even efficient.
Check out the weight training section and read up on 5x5 and dual factor, HST etc etc.
These are not the only ways, but they are programs to induce specific results and they work and logically follow what science knows about the human body.
Bodybuilding doesn't actually make sense from a scientific stand point. I'm not saying it doesn't work, but if you have the option of blasting the shit out of a muscle once a week or training it pretty hard twice a week, you will get better results and hypertrophy most likely from twice a week...
Ever since I basically made the switch to predominantly compound lifts with periods of hitting them twice a week my strength and size have been steadily increasing and surpassing members of my gym that were once stronger and bigger than me. They train like a typical bodybuilder.
I'm a firm believer in building the strong foundation first over several years of hard work and then rounding out the bodyparts like calves and arms that aren't quite up to par. They will quickly come up to level when you have that much size and strength developed.
I see so many guys in the gym that have been training for years that can't do a raw max full squat with 405 or more, or deadlift over 400lbs or bench press more than 225 for reps and I believe alot of it has to do with bodybuilding style training.
The great majority of lifter's in gyms train using bodybuilding type methods. That you typically only see a few big and strong guys walking around is a pretty decent indicator that maybe, just maybe, bodybuilding type training is not the best and that the majority of lifters do not respond well to training like that.
Something to think about,
layinback
New member
challenging the status quo has always been a daunting if not unpopular task. reaching hypertrophy is not brain surgery. it does not take 15 sets or multiple trips to the gym per week. and yes, most high school and college athletes and olympians and professional athletes train joe weider style, high volume 5-7 days a week in the gym, and your point is? by virtue of the fact that others subscribe to this counter productive style of training, you are right? just afew short hundred years ago you would be the guy rallying the troops to tell me i was wrong about the earth being spherical. it was after all popular opinion that it was flat. sorry, wrong guy. to address the argument that todays body builders are not strong.....who cares. i am a bb and i am not interested in being strong. i am a white collar guy and have no need for massive strength. i am in this game for health benefits and aesthetics and to this end i have been successful. many many ppl are in it for the same reason i am. btw i built my foundation on squats deadlift etc...on that we can agree.ghettostudmuffin said:That is not fact. If you can post a single peer reviewed study that absolutely positively says you can't or shouldn't train a muscle group more than once a week then I might believe that.......might.
My first cycle I hit all the major compound lifts twice a week. Monday and friday. I was gaining in 5-10lbs jumps per workout for about 5 weeks straight if I remember right and I was training HARD.
It's actually the exact opposite of what you say in reality. Muscle typically repairs within 72 hours. Delayed onset muscle soreness doesn't mean shit. It just means you either train your muscles infrequently enough that they are not conditioned to hard and regular work loads or you are switching up exercises and/or rep schemes and fatiguing the muscle in a new way which can make you sore. Training a muscle once a week is rather infrequent and you most likely will get sore.
That you point out the nervous system is correct. It's the central nervous system that generally takes longer to recover, not the muscle.
If training a muscle more than once a week was not cool than I guess pretty much all olympic athletes, high school, college and what not are retards. The work loads these guys have would put most of us to shame.
It's ALOT more complex than saying don't train a muscle more than once a week. It depends on variables like total workload, time under tension, percentage of 1 rep max, rest between sets, training or not training to failure.
If you train like a typical bodybuilder and do 3-4 exercises with 3-4 sets each all to failure then you fry your nervous system so bad and tear your muscles up so much that a week is literally required.
That does NOT make that optimal or even efficient.
Check out the weight training section and read up on 5x5 and dual factor, HST etc etc.
These are not the only ways, but they are programs to induce specific results and they work and logically follow what science knows about the human body.
Bodybuilding doesn't actually make sense from a scientific stand point. I'm not saying it doesn't work, but if you have the option of blasting the shit out of a muscle once a week or training it pretty hard twice a week, you will get better results and hypertrophy most likely from twice a week...
Ever since I basically made the switch to predominantly compound lifts with periods of hitting them twice a week my strength and size have been steadily increasing and surpassing members of my gym that were once stronger and bigger than me. They train like a typical bodybuilder.
I'm a firm believer in building the strong foundation first over several years of hard work and then rounding out the bodyparts like calves and arms that aren't quite up to par. They will quickly come up to level when you have that much size and strength developed.
I see so many guys in the gym that have been training for years that can't do a raw max full squat with 405 or more, or deadlift over 400lbs or bench press more than 225 for reps and I believe alot of it has to do with bodybuilding style training.
The great majority of lifter's in gyms train using bodybuilding type methods. That you typically only see a few big and strong guys walking around is a pretty decent indicator that maybe, just maybe, bodybuilding type training is not the best and that the majority of lifters do not respond well to training like that.
Something to think about,
i am purpose driven, a bottom line kinda guy. i set my goals and work toward that end. this has worked out very well for me. i have worked with a lot of people who were staunch advocates of over-training or conversely under-training. if your goal is aesthetics, 3 or four trips to the gym at 45 minutes per session is all that is required. as i stated earlier, you can train 5-7 week 2 hours at a shot, it is a free country. a muscle CAN recover in 72 hours, it can not recover and grow in 72 hours. i wish you were right about this, it would make things a lot easier. you can train each muscle twice a week at 80 to 90% intensity. i am sure the net result would be approaching or equal to once a week at all out intensity and low volume. i do not understand why one would do this. it is like cutting half your grass one day and the other half the next day. to each his own i reckon.
ghettostudmuffin
New member
You asserted that training a muscle once a week is the only way, basically.
I assert that it is not.
As for the earth being spherical comment, that comment was ass backwards.
I think you should seriously read up more on training if you believe once a week is it and that a muscle cannot recover and grow inside of 72 hours. All the bodybuilders from the 50's, 60's and 70's would say otherwise.
Every olympic weightlifter must be wrong. I guess olympic gymnasts futiley wallow in mediocrity since they train every day for the msot part and their work outs are total body affairs.
Well gee golly gosh, guess my whole last cycle was a total wash and that 60lbs for reps I gained on squats and 50lbs on my max dead and 50lbs for reps on bench were only imagined.
Read some Zatsiorsky amigo before you start spouting things as fact.....NUFF said.
I assert that it is not.
As for the earth being spherical comment, that comment was ass backwards.
I think you should seriously read up more on training if you believe once a week is it and that a muscle cannot recover and grow inside of 72 hours. All the bodybuilders from the 50's, 60's and 70's would say otherwise.
Every olympic weightlifter must be wrong. I guess olympic gymnasts futiley wallow in mediocrity since they train every day for the msot part and their work outs are total body affairs.
Well gee golly gosh, guess my whole last cycle was a total wash and that 60lbs for reps I gained on squats and 50lbs on my max dead and 50lbs for reps on bench were only imagined.
Read some Zatsiorsky amigo before you start spouting things as fact.....NUFF said.
layinback
New member
your "formal arguing skills" leave a lot to be desired. you are citing olympic weight lifters and gymnast, this is not apples and apples, this is sherman tanks and baseball bats. the only thing a bodybuilder and and an olympic weight lifter have in common are the weights. this is like comparing taxi drivers and formula one drivers, they both use an automobile but that is where it ends. as far as your gaining reps or power on steroids, i have no doubt. again you seem obsessed with your paradigm of strength and mass and volume training. i have never seen you but i bet we could post our pics on the juicer board and you would win, i bet if we post our picks on the c and c board and asked the women to vote, i would win. so you see, we are probably both right. it is a matter of perspective and goals.
ghettostudmuffin
New member
I can agree that we both have our own views.
I'll end my part by snipping a previous post of yours...
it is not my opinion, it is fact, once a week. impossible for a muscle to recover and grow in 3 or 4 days, even if on heavy doses of juice. central nervous system has to recover as well. most ppl that work muscle group multiple times a week do so out of compulsion and or false belief that more is better.
__________________
That's what I originally responded too. By citing olympic weightlifters and gymnasts I disproved that "opinion". By citing college and highschool athletes I showed that you can train a muscle more than once a week since these athletes workout in the gym and then run their asses off in gear on the field.
If you read up on Zatsiorsky you'll learn alot. Being able to train a muscle more frequently than once a week does not mean I espouse high volume bodybuilding training, but to say that muscle cannot grow in 3-4 days is incorrect.
It IS possible for a muscle to recover and grow in 3-4 days. Especially on steroids.
If our body was so inefficient we never would have made it this far.
Hows that for debating skills?
P.S. You look excellent in your pics.
I'll end my part by snipping a previous post of yours...
it is not my opinion, it is fact, once a week. impossible for a muscle to recover and grow in 3 or 4 days, even if on heavy doses of juice. central nervous system has to recover as well. most ppl that work muscle group multiple times a week do so out of compulsion and or false belief that more is better.
__________________
That's what I originally responded too. By citing olympic weightlifters and gymnasts I disproved that "opinion". By citing college and highschool athletes I showed that you can train a muscle more than once a week since these athletes workout in the gym and then run their asses off in gear on the field.
If you read up on Zatsiorsky you'll learn alot. Being able to train a muscle more frequently than once a week does not mean I espouse high volume bodybuilding training, but to say that muscle cannot grow in 3-4 days is incorrect.
It IS possible for a muscle to recover and grow in 3-4 days. Especially on steroids.
If our body was so inefficient we never would have made it this far.
Hows that for debating skills?
P.S. You look excellent in your pics.
layinback
New member
thank you. we are can disagree on the particulars and thats ok. it seems we agree on the general idea. this is the value of an open forum , opposing views and civil debate. it is inevitable that it become passionate at times because we have invested so much into our particular style of training.ghettostudmuffin said:
