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How often do you train each body part?
- Thread starter Realgains
- Start date
BeachBombHottie
New member
I usually do one muscle group every 5 days. I give it a good rest in between to lose the soreness but not too much to where it feels like I haven't used them at all the week before.
Every 6 days, give or take one day depending on how I feel.
H
HighIntensity
Guest
i train each bodypart three times a week, and it works for me, im also on some stuff
I can remember back just before Dorian Yates made it big that most guys were on a 3 on 1 off plan...thats hitting each muscle group once every 4th day.
Since Yates and his high intensity/ more rest ideation almost everyone has dropped to training each body part once every 5- 7 days...usually every 6th or 7th day.
Anyone else old enough to remember?
Keep the votes coming
Since Yates and his high intensity/ more rest ideation almost everyone has dropped to training each body part once every 5- 7 days...usually every 6th or 7th day.
Anyone else old enough to remember?
Keep the votes coming
DanielBishop
New member
Do you think my proposed plan of each bodypart once a week isn't enough, then?
I usually train 4 days a week, so maybe I should do:
Day 1: Chest and tris
Day 2: Back and bis
Day 3: Rest
Day 4: Shoulders and abs
Day 5: Legs
Day 6: Rest
Repeat
Well, that's kinda the same thing.... except I'm training each bodypart every 6th day instead of every 7th. I'm worried this isn't enough.
Advice?
I usually train 4 days a week, so maybe I should do:
Day 1: Chest and tris
Day 2: Back and bis
Day 3: Rest
Day 4: Shoulders and abs
Day 5: Legs
Day 6: Rest
Repeat
Well, that's kinda the same thing.... except I'm training each bodypart every 6th day instead of every 7th. I'm worried this isn't enough.
Advice?
Bro.... that would work, providing that you work each group hard . A lot of guys cannot train each body part more often than once every seven day, even on gear.
Dorian yates trained with the same way as you...that is...2 on 1 off, 1 on 1 off, 1 on 1 off and repeat...except he used a slightly different combo.
I recommend the following for you bro. I think if you follow my advice you will see better gains as it allows for more rest time. There really is no need to do a four way split. If you are training with enough intensity you don't need a lot of work sets so each muscle group should not take too long to work.
Workout Plan #1
Three way split (on steroids) Each bodypart is trained once every sixth day. It is a big myth that calves , abbs and forarms need to be worked more often than other body parts IMO...many others, including Dorian Yates, would agree. My calves never grew at all until I trained them no more than once every six days.
Muscles are muscles IMO.
Quads often respond to the longer intensity that is produced with 10-15 reps per set. I do calves at 10-12 reps, hams at 8-10
Train every other day, alternating the following ...
Workout #1. Chest, abbs (for a tricep rest), then triceps
Workout#2. Legs(including calves) and lower back
Workout #3. Upper Back, shoulders, Biceps and forearms
You could put calves with workout #1 if the leg day is too hard.
Workout plan #2.
#2. Three way split ( not on steroids) Each body part is trained once every SEVEN days.
Same as above except take two days off after workout #3.
Recuperation time is VERY important bro. I dropped from a four day split just like yours to ta three way spilt, taking at least one day off between workouts and I was a new man!! NEW Growth.... A good buddy( former pro) had to beat me up over the head a few times to get the above through my thick scull) he he he
I never train each muscle group more than once evey sixth day while on gear and once every seventh while off. Hope this helps
Dorian yates trained with the same way as you...that is...2 on 1 off, 1 on 1 off, 1 on 1 off and repeat...except he used a slightly different combo.
I recommend the following for you bro. I think if you follow my advice you will see better gains as it allows for more rest time. There really is no need to do a four way split. If you are training with enough intensity you don't need a lot of work sets so each muscle group should not take too long to work.
Workout Plan #1
Three way split (on steroids) Each bodypart is trained once every sixth day. It is a big myth that calves , abbs and forarms need to be worked more often than other body parts IMO...many others, including Dorian Yates, would agree. My calves never grew at all until I trained them no more than once every six days.
Muscles are muscles IMO.
Quads often respond to the longer intensity that is produced with 10-15 reps per set. I do calves at 10-12 reps, hams at 8-10
Train every other day, alternating the following ...
Workout #1. Chest, abbs (for a tricep rest), then triceps
Workout#2. Legs(including calves) and lower back
Workout #3. Upper Back, shoulders, Biceps and forearms
You could put calves with workout #1 if the leg day is too hard.
Workout plan #2.
#2. Three way split ( not on steroids) Each body part is trained once every SEVEN days.
Same as above except take two days off after workout #3.
Recuperation time is VERY important bro. I dropped from a four day split just like yours to ta three way spilt, taking at least one day off between workouts and I was a new man!! NEW Growth.... A good buddy( former pro) had to beat me up over the head a few times to get the above through my thick scull) he he he
I never train each muscle group more than once evey sixth day while on gear and once every seventh while off. Hope this helps
aurelius....Yes gear is needed if you are going to train with super high intensity and four days out of seven. Hitting each muscle group once every seventh day is good for the natural trainee though.
How do you train bro? If you train with highish volume, more than four days per week, and hit each muscle group more often than once every seventh day, then you will need juice ALL THE MORE
How do you train bro? If you train with highish volume, more than four days per week, and hit each muscle group more often than once every seventh day, then you will need juice ALL THE MORE
DanielBishop
New member
Thanks, realgains.... karma for you (well, I will in a moment).
Would you mind taking a look at my routine, with the advice you just gave me in mind? I have a post somewhere here on the training board called "My 2 year bulking commitment or something" which outlines my routine.
I'm very interested in what you said, and maybe you could apply it to the way I normally train.
I'm looking at Workout #3, and thinking based on how many exercises and sets I do for each bodypart, it would probably take me 4 hours to complete.
Would you mind taking a look at my routine, with the advice you just gave me in mind? I have a post somewhere here on the training board called "My 2 year bulking commitment or something" which outlines my routine.
I'm very interested in what you said, and maybe you could apply it to the way I normally train.
I'm looking at Workout #3, and thinking based on how many exercises and sets I do for each bodypart, it would probably take me 4 hours to complete.
JG1
New member
I train 3 days per week and make excellent gains off of it.
My split looks like this.
Tuesday:
Chest & Back. Both done in compound sets. 9 sets for each done till failure.
Thursday
Shoulders & Arms. Shoulders gets 7 sets. Arms are done in compound sets, 6 sets each for tri's and bi's. Forearms get 3-4 sets. All sets done to failure.
Saturday
Legs and lower back. Quads and hams get 12 sets total. Calves gets 6 sets. Weighted hyper-extensions for lower back, 3 sets.
My split looks like this.
Tuesday:
Chest & Back. Both done in compound sets. 9 sets for each done till failure.
Thursday
Shoulders & Arms. Shoulders gets 7 sets. Arms are done in compound sets, 6 sets each for tri's and bi's. Forearms get 3-4 sets. All sets done to failure.
Saturday
Legs and lower back. Quads and hams get 12 sets total. Calves gets 6 sets. Weighted hyper-extensions for lower back, 3 sets.
Holy Cow Daniel....four hours to complete!! I will look at your routine in a while but I have to go now.
Bro, the way I train workout #3 never takes more than an hour. You should NEVER be in the gym for more than an hour at a time bro. Even high volume guys rarely go over 1.5 to 2 hours.
I recommend that you cut WAY BACK on your sets and up the intensity a lot.
Not a flame bro but have you ever gone balls to the walls on a set of deep 12 squats(upper legs at least parallel to the ground)....you know...where you couldn't do another rep if a gun was pointed to your head? This type of set takes a fairly long time to complete as you refuse to quit. It will do more than 10 sets were you do not go to failure.
Or how about 12 ALL OUT reps in the leg press,(if you don't have the biomechanics to squat well) where your knees touch your chest ...not those half assed quarter reps with 1500 pounds that you see some guys using. That one set will do WAY MORE than five half asses sets.
Here is an example...........
My quad workout consists of two sets of squats, ALL OUT, at 12-15 reps, after a few easy warm ups of 5 reps. Then one set of leg extensions at 12 reps again all out, followed by two sets of DEEP leg presses at 12 reps. I can barely walk after this bro and my legs are sore for days. I used to do 15 sets for quads and high volume for every thing else too. I grew for a while, especially on gear, but then found myself getting nowhere. I switched over to a more condensed high intensity style and my legs blew up like baloons bro, as did the rest of my body.
If you want mass you have to work within your ability to recover. High intensity with few sets and lots of off time works well bro...really well.....if you can take the pain.
Why don't you get Dorian Yates's book " A Warriors's story" as it is very good and will help you a lot!
Be careful with the intensity ie: forced reps and negatives etc even while on juice because too much intensity over too long a time will cause over training too just like high volume and frequent training. Even Yates didn't go all out for more than six weeks at a time before backing off.
Some guys can gain well while training five or six days per week and with 8-20 sets per body part, at moderate intensity, but most guys will not gain best this way, even while on steroids.
Some guys are middle of the road guys....that is, they train with fewish sets but not as few as Yates or me. This seems to work well for many.
Bro if you are going to train four days per wek or more and with more than 4 to 8 sets to failure per body part then you will get nowhere UNLESS #1. you are a very easy gainer(very rare) or you are on steroids! This is what the magazines never tell you bro!!
If you are natural then stick with my spilt that works each body part once every 7th day and do no more than 4 sets to failure for small body parts,and 8 for more complex muscle groups. Don't forget warmups but keep them easy and for lowish reps. Learn to train HARD and you will get good results.
Sleep at least 8 hours per day, eat well with one gram of protein per pound of body weight, keep the other sports to a minimum and do aerobic work no more than every other day for 30-40 minutes max.
The above advice can be used if on steroids too but I would up the protein and you could train each muscle group every sixth day. (some guys even more frequently) Sets could go up but I see no reason to...just up the intensity.
Bro, the way I train workout #3 never takes more than an hour. You should NEVER be in the gym for more than an hour at a time bro. Even high volume guys rarely go over 1.5 to 2 hours.
I recommend that you cut WAY BACK on your sets and up the intensity a lot.
Not a flame bro but have you ever gone balls to the walls on a set of deep 12 squats(upper legs at least parallel to the ground)....you know...where you couldn't do another rep if a gun was pointed to your head? This type of set takes a fairly long time to complete as you refuse to quit. It will do more than 10 sets were you do not go to failure.
Or how about 12 ALL OUT reps in the leg press,(if you don't have the biomechanics to squat well) where your knees touch your chest ...not those half assed quarter reps with 1500 pounds that you see some guys using. That one set will do WAY MORE than five half asses sets.
Here is an example...........
My quad workout consists of two sets of squats, ALL OUT, at 12-15 reps, after a few easy warm ups of 5 reps. Then one set of leg extensions at 12 reps again all out, followed by two sets of DEEP leg presses at 12 reps. I can barely walk after this bro and my legs are sore for days. I used to do 15 sets for quads and high volume for every thing else too. I grew for a while, especially on gear, but then found myself getting nowhere. I switched over to a more condensed high intensity style and my legs blew up like baloons bro, as did the rest of my body.
If you want mass you have to work within your ability to recover. High intensity with few sets and lots of off time works well bro...really well.....if you can take the pain.
Why don't you get Dorian Yates's book " A Warriors's story" as it is very good and will help you a lot!
Be careful with the intensity ie: forced reps and negatives etc even while on juice because too much intensity over too long a time will cause over training too just like high volume and frequent training. Even Yates didn't go all out for more than six weeks at a time before backing off.
Some guys can gain well while training five or six days per week and with 8-20 sets per body part, at moderate intensity, but most guys will not gain best this way, even while on steroids.
Some guys are middle of the road guys....that is, they train with fewish sets but not as few as Yates or me. This seems to work well for many.
Bro if you are going to train four days per wek or more and with more than 4 to 8 sets to failure per body part then you will get nowhere UNLESS #1. you are a very easy gainer(very rare) or you are on steroids! This is what the magazines never tell you bro!!
If you are natural then stick with my spilt that works each body part once every 7th day and do no more than 4 sets to failure for small body parts,and 8 for more complex muscle groups. Don't forget warmups but keep them easy and for lowish reps. Learn to train HARD and you will get good results.
Sleep at least 8 hours per day, eat well with one gram of protein per pound of body weight, keep the other sports to a minimum and do aerobic work no more than every other day for 30-40 minutes max.
The above advice can be used if on steroids too but I would up the protein and you could train each muscle group every sixth day. (some guys even more frequently) Sets could go up but I see no reason to...just up the intensity.
Daniel I forgot to mention....stick to basic "compound movements" as opposed to isloation exercises for the most part. You will get little mass off most isolation work. ie pec deck for chest does little compaired to exercises like 30 degree inclines or declines or dips with elbows out.
In the example I gave of my quad workout I did leg extensions before leg presses as a "pre Exhaust" movement. The mass comes from the Squat and leg press.
In the example I gave of my quad workout I did leg extensions before leg presses as a "pre Exhaust" movement. The mass comes from the Squat and leg press.
JG1
New member
Realgains said:
No. Lets take Chest & Back for an example....I do them in compound sets meaning I'll do a set of chest, then wait a minute or two then do a set of back, wait a another minute or two then do a set of chest, etc, etc. I keep going back and fourth between the two muscle groups. I stay a lot stronger during my workout doing it this way, and I also get out the gym a lot faster. I feel that I recover better between sets also.
Arms are done the same way...one set of bi's, rest, one set of tri's, rest, etc.
I started doing this for over a year and have been doing it ever since. I basically keep the same routine, but change the exercises and rep range when I feel I'm adapting.
DanielBishop
New member
Thanks for your advice, Realgains....
If you think it will work, I might do Monday, Wednesday and Friday.... or Tuesday, Thursday and Saturday. That's 3 days on, and 4 days off.... each bodypart once a week.
Either that, or 4 days on and 3 days off....
I do hit each muscle as hard as I possibly can, but I always worry that I'm undertraining....
If you think it will work, I might do Monday, Wednesday and Friday.... or Tuesday, Thursday and Saturday. That's 3 days on, and 4 days off.... each bodypart once a week.
Either that, or 4 days on and 3 days off....
I do hit each muscle as hard as I possibly can, but I always worry that I'm undertraining....
Last edited:
Daniel do the mon- wed - fri routine and hit each group once.
Be careful with the "hard as you can" ideation. Your goal should be to add small micro loads to the bar each week. Try to add 2-2.5 pound per week on the squat and perhaps a pound on the bench and .5 pound on the press and curl. Get some tiny plates or use the spring collars you see for the olympic bars...they weigh .5 pound. The regular solid collars weigh 1.25 pound. When the going gets really tough then use even smaller weights for poundage progression! Heck I even use velcro straps to strap .25 pound plates to dumbells to keep the poundage progression going.
MICRO LOADING is the KEY to progression yet you almost never hear about it in the magazines. The pro's are not only drug assisted but they are very easy gainers to begin with. All they have to do is concentrate on intensity and poundages go up and do muscle gains. We are not like that(99% of men too)
Poundage progression should always be your #1 goal and not intensity per say.
Be careful with high intensity unless you are very well rested and on roids. Going to positive failure is more than enough if you are drug free and is sometimes too much to allow for those small micro loads to the bar each week.
Remember add 1 pound to the bench per week and you will be much bigger in six months.
Buy Dorian Yates book as he makes good sense and also really stresses poundage progression. BEWARE...do not train exactly like Yates unless you are on roids and are a fairly easy gainer because his intensity is too much for most guys. His general message and use of low sets are great though.
Also avoid the high volume that many men advocate...remember these guys are pro's...they are gifted and on drugs and can rest a lot.
DO NOT do a great deal of isloation work if you are trying to gain mass. Stick to the basic compound movements. Get another 50 pounds on your bench and your triceps will be much larger! Get another 50 on the squat and your hams will be be gigger too. Some isloation work is okay but keep it down!
POUNDAGE PROGRESSION WITH MICRO LOADS is the Golden Fleace of Body Building.
www.fractionalplates.com
Be careful with the "hard as you can" ideation. Your goal should be to add small micro loads to the bar each week. Try to add 2-2.5 pound per week on the squat and perhaps a pound on the bench and .5 pound on the press and curl. Get some tiny plates or use the spring collars you see for the olympic bars...they weigh .5 pound. The regular solid collars weigh 1.25 pound. When the going gets really tough then use even smaller weights for poundage progression! Heck I even use velcro straps to strap .25 pound plates to dumbells to keep the poundage progression going.
MICRO LOADING is the KEY to progression yet you almost never hear about it in the magazines. The pro's are not only drug assisted but they are very easy gainers to begin with. All they have to do is concentrate on intensity and poundages go up and do muscle gains. We are not like that(99% of men too)
Poundage progression should always be your #1 goal and not intensity per say.
Be careful with high intensity unless you are very well rested and on roids. Going to positive failure is more than enough if you are drug free and is sometimes too much to allow for those small micro loads to the bar each week.
Remember add 1 pound to the bench per week and you will be much bigger in six months.
Buy Dorian Yates book as he makes good sense and also really stresses poundage progression. BEWARE...do not train exactly like Yates unless you are on roids and are a fairly easy gainer because his intensity is too much for most guys. His general message and use of low sets are great though.
Also avoid the high volume that many men advocate...remember these guys are pro's...they are gifted and on drugs and can rest a lot.
DO NOT do a great deal of isloation work if you are trying to gain mass. Stick to the basic compound movements. Get another 50 pounds on your bench and your triceps will be much larger! Get another 50 on the squat and your hams will be be gigger too. Some isloation work is okay but keep it down!
POUNDAGE PROGRESSION WITH MICRO LOADS is the Golden Fleace of Body Building.
www.fractionalplates.com
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