POLL: better results from training bodyparts once or twice a week

[Powerbuilder333]

I take 9 to 10 days between bodyparts.
Present routine:
Sun: Off.
Mon: Off.
Tue: Pecs/Cardio - 20 minutes x 4 EW.
Wed: Deadlifts/Abs/Cardio.
Thu: Off.
Fri: Delts/Rotator Cuffs/Cardio.
Sat: Lats/Abs/Cardio.
Sun: Off.
Mon: Off.
Tue: Arms/Cardio.
Wed: Legs/Abs/Cardio.
Repeat.

 

[RachelEFC]

The poll is oversimplified.

It doesn't make allowance for training a body part every 4, 5 and 6 days.

Personally I've always tried to train a body part every 5 or 6 days and have never used the week as a cycle guide.

In most routines there's some indirect work done on most body parts even on their "off" days. Indirect shoulder and elbow work can quickly overtrain and subsequently cause injury to these vulnerable areas. Anytime you pick up a weight the shoulders are doing quite a lot of work.

It's important to take this into consideration when designing a program.

I agree, I'm about every five days.

 

[ceo]

My current program has me doing each bodypart twice in 8 days. It's working very well.

 

[safety4lyfe]

it really depends on your goals. if you want strength, bigger muscles def twice a week (one day heavy lift/ the other a little lighter for muscle groups) but beach bod, def once a week...can get nice tonage this way.

 

[the_alcatraz]

wtf? That's an old fuckin thread.

 

[SpyWizard]

hahah, someone must have taken the survey.. and the thread got bumped..

 

[OMEGA]

Once a week per bodypart is so outdated and a dinosaur of monster of the 90os bodybuilders era

it should be dead as an idea

 

[legendz]

I don't really try to do all body parts within any given timeframe; I just have a cycle that I run through then repeat. (i.e., Chest and Triceps on day 1, Back and Biceps the next, etc.) It comes out to training each body part once per week, which is okay for me. The few times I tried to train bodyparts more frequently, I found that it just wasn't enough recovery time and I would up overtraining, developing tendonitis and so on. But everyone is different. Find what works best with you (and, yes, that can be a time- and effort-consuming challenge but, ultimately, it's worth it).

 

[Frunsky]

Im on an 4 day routine with a day off when I need it or not .
Day one:chest,bi
Day two:legs,abbs
Day three:back,tri
Day four:shoulders,abbs
I will jump right back into day one or rest depending how I feel or ill take a rest day inbetween days. So its like each muscle gets hit every four to five days.