plz help

[Power5220]

since i started at the gym a few weeks ago ive been doing each muscle once a week and i lost some gains that i got from workout out at home for the past year before starting at the gym. when i worked out at home i would my bi's, chest, abs everyother day (started doing everything when i started at the gym).

So my question is...am i losing my gains in my chest and bi's because my body became used to working out each muscle everyother day?

Also since working out each muscle once a week didnt work...can i workout each muscle 2 times a week? (for every muscle[excluding abs and legs] i do 9 or 10 sets with 6-8 reps)

incase you want to know here is the workout routine im thinking of doing
Monday-back/bi's/abs
Tuesday-chest/tri's/shoulders
Wensday-legs/abs
Thursday-off
Friday-back/bi's/abs
Sat-chest/tri's/shoulders
Sunday-off

 

[Madcow2]

Your should read my posts in this thread particularly the one at the very bottom of the first page which specifically addresses this. The jist is that frequency by itself doesn't mean anything. It's all about the load being applied. http://www.elitefitness.com/forum/showthread.php?t=391562&page=1&pp=20

You might also check out some of the info here and the Novice 5x5 program if you are so inclined: http://www.elitefitness.com/forum/showthread.php?t=375215

 

[Old_Dog]

You havd a something of a spoiler in uour work out. Find it out and correct.

 

[d3track]

any intesity changes?
diet changes?
injuries?

 

[swordfish151]

chest/tris/shoulders??? Can this be done effectively? meaning after chest your tri's are pretty much pumped and burned..doing tris after bench would kill them, but then you go onto shoulders where you have to press up and use tri's as your secondary muscle?? How hard do you train????? i couldnt do this..my tri's would be KILLED after im done with them

 

[Madcow2]

chest/tris/shoulders??? Can this be done effectively? meaning after chest your tri's are pretty much pumped and burned..doing tris after bench would kill them, but then you go onto shoulders where you have to press up and use tri's as your secondary muscle?? How hard do you train????? i couldnt do this..my tri's would be KILLED after im done with them

Many programs do this. Think about it - if your tricepts are killed after benching or pressing, what does that mean? It means that they already had quite a workout. Given that most stimulative tricept exercises for long term progress are compound pressing movements is there really a need to isolate them for anything other than finishing them off? Obviously if your tri's are a limiting factor in a compound lift, you need to address that and it might warrant specialized work but the notion that every single muscle requires direct isolation style stimulus for growth isn't correct and over-application will likely derail your progress in the compound lifts that really count

 

[swordfish151]

Many programs do this. Think about it - if your tricepts are killed after benching or pressing, what does that mean? It means that they already had quite a workout. Given that most stimulative tricept exercises for long term progress are compound pressing movements is there really a need to isolate them for anything other than finishing them off? Obviously if your tri's are a limiting factor in a compound lift, you need to address that and it might warrant specialized work but the notion that every single muscle requires direct isolation style stimulus for growth isn't correct and over-application will likely derail your progress in the compound lifts that really count

Interesting...but dont you think that after chest, to tris then to shoulders your shoulder routine would suffer as you couldnt lift as much do to burning out your tris? Especially if your going "heavy"? Say your doing chest/tris only how would gains be similar or not if you did chest/tris/shoulders?

 

[Madcow2]

I look at it on more of a system and lift basis than an individual muscle basis. Basically, I know that when my capacities (a given volume or rep range) in the compound lifts move up I will have bigger muscles (not really my personal goal but for anyone). It's not always linear (nothing is BTW) for every increment but over any moderate time period this is the case. So when I am able to increase my 5 rep max in the flat bench, military/push press, and incline press I will have bigger and stronger shoulders, chest, and tricepts. Applying this to the whole body, when my squat, deadlift, bench, overhead, row, and chin increase my entire body will be uniformly bigger and stronger. If there is an issue of some component factor limiting one of these lifts or some other imbalance, I would then address it (i.e. tricept strength preventing lockout on benches) but I'd rather spend my time and limited recuperative abilities on increasing the lifts that hold 95% of my progress than dilute my efforts (if I can save up enough recuperation by tossing some noncontributing useless work, I can maybe fit another squat or bench session in that will contribute far more). This is a good sample of a general program: http://www.elitefitness.com/forum/showpost.php?p=4764723&postcount=381

 

[swordfish151]

I look at it on more of a system and lift basis than an individual muscle basis. Basically, I know that when my capacities (a given volume or rep range) in the compound lifts move up I will have bigger muscles (not really my personal goal but for anyone). It's not always linear (nothing is BTW) for every increment but over any moderate time period this is the case. So when I am able to increase my 5 rep max in the flat bench, military/push press, and incline press I will have bigger and stronger shoulders, chest, and tricepts. Applying this to the whole body, when my squat, deadlift, bench, overhead, row, and chin increase my entire body will be uniformly bigger and stronger. If there is an issue of some component factor limiting one of these lifts or some other imbalance, I would then address it (i.e. tricept strength preventing lockout on benches) but I'd rather spend my time and limited recuperative abilities on increasing the lifts that hold 95% of my progress than dilute my efforts (if I can save up enough recuperation by tossing some noncontributing useless work, I can maybe fit another squat or bench session in that will contribute far more). This is a good sample of a general program: http://www.elitefitness.com/forum/showpost.php?p=4764723&postcount=381

I read some of your other threads...went to the links and printed some out..should be some good reading..thanks

 

[Illuminati]

since i started at the gym a few weeks ago ive been doing each muscle once a week and i lost some gains that i got from workout out at home for the past year before starting at the gym. when i worked out at home i would my bi's, chest, abs everyother day (started doing everything when i started at the gym).

So my question is...am i losing my gains in my chest and bi's because my body became used to working out each muscle everyother day?

Also since working out each muscle once a week didnt work...can i workout each muscle 2 times a week? (for every muscle[excluding abs and legs] i do 9 or 10 sets with 6-8 reps)

incase you want to know here is the workout routine im thinking of doing
Monday-back/bi's/abs
Tuesday-chest/tri's/shoulders
Wensday-legs/abs
Thursday-off
Friday-back/bi's/abs
Sat-chest/tri's/shoulders
Sunday-off

what kind of gains are you looking for, strength or size? have you made a change in your diet?
also, why only do legs once a week? they make up 1/2 of your body...