is it too much to train muscles more than once per week?

[LeeJunFan]

i have just started training again and am going to my gym everyday for about 1.5 hours, will it make gains slower if i'm training muscles more than one per week, i dont mean i am going to hit everything twice a week, i'm thinking of doing a 4 workout cycle rather than do, say, chest on a specific day every week, kind of like this:

MON-chest
TUE-back
WED-triceps and shoulders
THU-biceps and traps
FRI-chest
SAT-back
SUN-triceps and shoulders
MON-biceps and traps

i would appreciate your opinions, many thanks.

 

[legion00]

you need time to recover man. take a couple days off in there.

 

[LeeJunFan]

ok but do you think working chest on day 1 and triceps on day 3 is too close together? i think i will add 2 days rest and a leg day like this:

MON-chest
TUE-back
WED-triceps and shoulders
THU-biceps and traps
FRI-...day off...
SAT-...day off...
SUN-legs and abs

does that look a bit better? thanks

 

[joe d]

what are your goals. fat loss, size, stregnth?

 

[LeeJunFan]

my main goals are fat loss and strength, i dont want to get too big because i play squash and i need to be quite lean and not carry too much weight, i started doing the weights again as a way to increase my metabolism but i do want to gain some size.

 

[rikishi]

it depends how hard you work your muscles. the harder you work them the more time they need to recover. if you do not work them so hard it will take less time to recover.

 

[LeeJunFan]

so just go by feel? obviously if i am still sore then i won't do them again but if i feel normal then it should be ok? am i right by saying most people hit each muscle group 1 time per week, not including things like abs or forearms?

 

[rikishi]

so just go by feel? obviously if i am still sore then i won't do them again but if i feel normal then it should be ok? am i right by saying most people hit each muscle group 1 time per week, not including things like abs or forearms?

if you blast your muscles (like bodybuilders do) you should only do them once per week. however if you are lifting for a sport and doing things like speed bench or speed squats to train fast twitch fibers you wont need as much time to recover as a bodybuilder who is looking for max size. you can also increase recovery time by taking glutamine and BCAAs and eating a lot of protein.

 

[Dial_tone]

I think 72-96 hours between workouts is ideal. I train everything 6 times per month.

 

[joe d]

my main goals are fat loss and strength, i dont want to get too big because i play squash and i need to be quite lean and not carry too much weight, i started doing the weights again as a way to increase my metabolism but i do want to gain some size.

here you go

How to gain muscle mass over the summer with 20 rep squats

you need to get on an effective program and stick to it. force progress. look this over and if you have any questions let me know.

 

[hiasdamoon]

here you go

How to gain muscle mass over the summer with 20 rep squats

you need to get on an effective program and stick to it. force progress. look this over and if you have any questions let me know.

That was a very interesting read, thanks for sharing that one Joe!

 

[joe d]

That was a very interesting read, thanks for sharing that one Joe!

no problem. this program works verry well. any time i get asked about training buy a new guy who has the ambition but is getting no where do to lack of knowlege on what to do, i give them this. and every time i see the same thing PROGRESS.

it doesnt really matter what you do as long as your are staying healthy and moving forward.

 

[LeeJunFan]

thanks for the info people, i will try that routine out.

 

[NBAfan#21]

no problem. this program works verry well. any time i get asked about training buy a new guy who has the ambition but is getting no where do to lack of knowlege on what to do, i give them this. and every time i see the same thing PROGRESS.

it doesnt really matter what you do as long as your are staying healthy and moving forward.

You will most likely gain muscle mass on a program like that but my question is how much can you get stronger by doin sets of 20 reps? Isnt that endurance training?

 

[C.K.]

To lil 4 me i need 3 sometimes 4 days rest after hitting something hard so you schedue around your workouts not the week lol

 

[Jhotsauce7]

here you go

]How to gain muscle mass over the summer with 20 rep squats[/url]

you need to get on an effective program and stick to it. force progress. look this over and if you have any questions let me know.

20 rep squats are good. i use these. also look into a modified DC training schedule. 3 day split plus a 4th day of lagging body parts. I worked in an extra day specifically for shoulders, with great success. less volume more frequency approach

 

[ceo]

20 rep squats are good. i use these. also look into a modified DC training schedule. 3 day split plus a 4th day of lagging body parts. I worked in an extra day specifically for shoulders, with great success. less volume more frequency approach

DC is NOT for beginners. One should have at least 3-5 years of serious, consistent training experience before running DC.

Something like the 5x5 would be a better fit for this poster.

 

[musketeer]

If you play sport like squash then you need power and core strength. Power cleans and power snatches, overhead squats and push presses.

The once a week bodybuilding routine is not suitable for you.

Just imagine, you do a 20 set BBing leg day, and can't walk, yet alone run for 3 days!