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I think each bodypart x1 a week sucks
- Thread starter Dorian'sDisciple
- Start date
string_bean00
New member
I used to do each bodypart 3x a week...it was fairly low volume. 2 sets per bodypart, every M/W/F. It worked great for a while, but I got plateaued fairly quickly, and I switched to a 1x a week split.
super_rice
New member
why is everyone fussing so much over training frequency?
right now all i'm doing is 5x5, and then i hit the bodypart every next time it's not sore on a M, W, F basis. so sometimes i may hit flat bench or deads on monday and on friday, but sometimes only monday. all depends on how quickly i recover, how much i've slept/ate, etc.
first time i did deads i didn't do it again for a full 9 days, but these days i usually do deads once a week and bench twice a week. usually, if i'm still sore, i will try to fit in a lighter 2nd session. so for example if i squat on monday, i may squat on wednesday, but just very light to say loose. seems to help my recovery time too..
oh squats, i don't do 5x5... doing 10reps to warm up, then 3x20 pyramiding. i don't think there is a name for this, but just picking up the weight and doing it rather than worrying about shit seems to be working for me.
anyone able to do chinups 3 times a week? i've been doing this and the results seem to be never ending. somehow i'm just never sore for more than 2 days, fits perfectly with my M, W, F split
about your "old school was the best school". i believe it was. everything was simple, don't have to worry about buying a shitload of supplements and all sorts of powdered crap either. just eat what you want. steak, eggs, chicken, tuna, bolonga sandwiches is the new shits.... yum yum
right now all i'm doing is 5x5, and then i hit the bodypart every next time it's not sore on a M, W, F basis. so sometimes i may hit flat bench or deads on monday and on friday, but sometimes only monday. all depends on how quickly i recover, how much i've slept/ate, etc.
first time i did deads i didn't do it again for a full 9 days, but these days i usually do deads once a week and bench twice a week. usually, if i'm still sore, i will try to fit in a lighter 2nd session. so for example if i squat on monday, i may squat on wednesday, but just very light to say loose. seems to help my recovery time too..
oh squats, i don't do 5x5... doing 10reps to warm up, then 3x20 pyramiding. i don't think there is a name for this, but just picking up the weight and doing it rather than worrying about shit seems to be working for me.
anyone able to do chinups 3 times a week? i've been doing this and the results seem to be never ending. somehow i'm just never sore for more than 2 days, fits perfectly with my M, W, F split
about your "old school was the best school". i believe it was. everything was simple, don't have to worry about buying a shitload of supplements and all sorts of powdered crap either. just eat what you want. steak, eggs, chicken, tuna, bolonga sandwiches is the new shits.... yum yum
supersizeme
New member
what does the amount of weight a person is capable of moving have to do with how much time he/she needs to recover? just because it's not a lot of weight doesn't mean that it takes less recovery time. noobs simply don't have the muscle strength to push heavier weight yet. it doesn't mean they can't physically tax their muscles as much as an advanced trainer. if anything, noobs are the ones who need to avoid overdoing it seeing as their ligaments and tendons are still adjusting to lifting weights.
less is more. spend less time in the gym trying to hit everything twice a week and focus more on what's important outside the gym: diet and rest. if you're hitting everything hard enough in the gym and consistently mixing up your split and exercises, you shouldn't need to go back a second time in the week to do it again. i've never trained a muscle group twice in one week in the four years i've been lifting and have yet to stop growing in size and strength. i've seen many lifters on here resorting to increasing their training frequency to compensate for a lacking diet coupled with sticking to the same splits, combinations of exercises, and reps/sets.
less is more. spend less time in the gym trying to hit everything twice a week and focus more on what's important outside the gym: diet and rest. if you're hitting everything hard enough in the gym and consistently mixing up your split and exercises, you shouldn't need to go back a second time in the week to do it again. i've never trained a muscle group twice in one week in the four years i've been lifting and have yet to stop growing in size and strength. i've seen many lifters on here resorting to increasing their training frequency to compensate for a lacking diet coupled with sticking to the same splits, combinations of exercises, and reps/sets.
Schutzhund1
New member
The only way I can envision anyone training a muscle only once per week is if they only lifted once per week. Say I target tricpes once every 7 or even 8 days. I still hit them on chest day and shoulder day. Take deltoids for example; I work them on back day, chest day, shoulder day and tricep day.
leatherface
New member
I change my routine up alot, but I enjoy hitting muscles directly once a week. Like I said though, i switch it up alot. To each his own.
Dorian'sDisciple
New member
supersizeme said:
coolcolj
New member
Thats why you need to increase work capacity as you get stronger or else gains will slow down 
the only way to do this is to alternate periods of lower fatigue/higher frequency sessions and small sprinkling of periods of higher fatigue/lower frequency sessions at spaced intervals.
You will stagnate if you only do frequent sessions with lower fatigue. And vice versa
the only way to do this is to alternate periods of lower fatigue/higher frequency sessions and small sprinkling of periods of higher fatigue/lower frequency sessions at spaced intervals.
You will stagnate if you only do frequent sessions with lower fatigue. And vice versa
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