Poll: How Many Times Do You Train Muscles Weekly?

[Legion Kreinak]

Let's see what everyone says, just surverying the community.

 

[Greek Freak]

for the most part each muscle group is trained once per week. Sometimes a couple of the smaller ones will get hit twice.

 

[Legion Kreinak]

Yeah could you please help me there... I never understood how one time is adequate. I was going to start a every other day fullbody routine, which means I'd hit my chest, delts, back, biceps, triceps etc. 3/4 times a week...

Explain why once is enough... if ya' could.

 

[Drunken_Weasel]

Rest = Growth

 

[JOKER47]

Rest = Growth

Exactly.

"You don't grow in the gym, you grow outside the gym."

Heard that many times in here.


Joker

 

[Legion Kreinak]

I know, but every other day... doesn't that give adequate rest? I mean, it i 48 hours.

 

[JOKER47]

Not if you have worked them hard enough. They can take several days to heal.
Some people like to work them every 4 days as opposed to once a week. I think the general consensus is that is a minimum.


I personally saw greater strength and growth when I stopped hitiing muscle groups more than once a week. Of course, I also made sure I was tearing my muscles up on the day I worked them.

Joker

 

[Legion Kreinak]

Blah, I just feel lazy doing that, like I'll gain more weight from lack of activity. I hate being away from the bench.

 

[JOKER47]

It is hard to take the needed time off. I just got back from a week off altogether. I hated it. I felt fat and small at the same time. Felt weak and lazy. But, still forced myself to take the time off, and I feel 110% better this week. Time off and away is needed. Even when it's just a week between hitting muscle groups.

Try it for a month or two. If you don't see any improvement, hit them twice a week. Keep trying different things until you find what works. But don't get frustrated when what you are doing isn't working, just try something new.


Joker

 

[CrimsonKing]

2 times a week

 

[nclifter6feet6]

i used to hit a muscle group 4 times a week but ive droped it to 3 then 2 then once a week. i feel i get better results with once a week......but i still got results with 4 times a week

 

[kronk]

Once per week. Excepts abs.

Mon - Chest
Tuesday - Bi's
Wednesday - Back
Thursday - Legs/Calves
Friday - Tri's
Saturaday - Shoulders

I do some ab work everyday and a day or so of intense in there somewhere.

I train VERY intense and I think this is key if you are a once a weeker like myself, I litterally destroy each bodypart and I NEED a full week to recover from it, on cycle or off.

 

[Legion Kreinak]

Hm, I like the sound of the once a week thing, but I'm guessing you have to do multiple exercises per bodypart then, in order to tear them up so much, correct?

 

[kronk]

Hm, I like the sound of the once a week thing, but I'm guessing you have to do multiple exercises per bodypart then, in order to tear them up so much, correct?

Yes, you are correct. I do all my compond movements first, followed by isolation type excercises. I do around 4-6 excersices per muscle group per day.

I think the things that tears them up the most is the intensity, I train inteanse everytime, regardless of cutting or bulking.

 

[Legion Kreinak]

I hear ya' there. I'll probably do either 2 times a week for a little to see if that suits me. Then maybe drop to once. It seems to have worked for you guys.

 

[kronk]

Thats a good idea. A loooong time ago that is how I started. I worked each group twice a week, and followed a "pushing" "pulling" type system to train that way.

Just remember BE INTENSE!

 

[Lord_Suston]

once every six days, this includes two sprinting session and two boxing sessions....

 

[Thaibox]

Legion, to convince yourself to train muscles less frequently, do this...

Monday, deadlift like a madman until you pass out. When you regain consciousness, hit some rows until you want to puke. Then stumble over to the chin bar or whatever you want. Hit tris or bis, whatever you like to do with back.

Wait 48 hours, go back to the gym and see if you want to do back again.

 

[BigRedCat]

Same here, I switched to training each muscle group once a week. I have been doing this recently:
------------------
Mon: Legs
Tues:Arms+Abs,cardio
Wed:Shoulders/Traps,cardio
Thurs:Back,cardio
Fri:Chest+abs,cardio
Sat:cardio

9 work sets per group.
4-6 reps. Heavy as I can go. Basic movements.

I do cardio(20minutes moderate or 15 minutes sprint intervals) 5-6 days a week cause I need to lose a little more BF.

 

[louden_swain]

I train each muscle once every 5 or 6 days.

 

[progymrat]

Once per week. Excepts abs.

Mon - Chest
Tuesday - Bi's
Wednesday - Back
Thursday - Legs/Calves
Friday - Tri's
Saturaday - Shoulders

I do some ab work everyday and a day or so of intense in there somewhere.

I train VERY intense and I think this is key if you are a once a weeker like myself, I litterally destroy each bodypart and I NEED a full week to recover from it, on cycle or off.

but why do you do primary and secondary muscles next to eachother like bi's then back shoulders tri's....... why not do
Mon - bi's
Tuesday - chest
Wednesday - Back
Thursday - shoulders
Friday - legs/calves
Saturaday - tri's

 

[z66x]

What about the super 20 rep squat thing that hits every muscle three times a week?

 

[Chincheck]

I train my muscles 4 days a week...

I train certain muscle groups 1-2 times a week.

 

[InGreatShape]

In my routines, my chest, biceps, triceps and back are my main target. . . i think 3 times a week a do this muscle work outs, 12times per sets, 3sets in every program. . .

 

[InGreatShape]

Yeah every other day is the best way to exercise your muscles, for the beginner it should be the best way. . . And if you ask me, i also prefer 3 times a week. It also relaxes your body. . .

 

[needmassnow]

I lift on an eight day schedule, because I work rotating shifts on an 8-day schedule.

Day 1 - Chest/Bis/Abs
Day 2 - Back/Tris
Day 3 - Shoulders/Abs
Day 4 - Rest
Day 5 - Chest/Bis Abs
Day 6 - Back/Tris
Day 7 - Shoulders/Abs
Day 8 - Rest

I'll switch it up depending on soreness, but it generally goes like this. So I hit each muscle group about every 4 days. I try to do different lifts each day for the same body part. Ex. Day 1 I'll do flat bench, decline bench, and flys. Day 5 I'll do incline bench, db press, decline flys. So I'm doing different lifts for the same body part each workout. I've seen tremendous growth from this split, so I've been sticking with it for the past 6 months.