Why u should train a muscle twice a week? Article

[Eddie_Johnson]

I like the sound of this. May work... If it doesn't kill me. lol

 

[protobe]

it is 100% true i realized 1 a week doesn't work from experiene its all those bodybuilding magazines all that bullshit in them i hate it well 2 a week works great keeps gains
good article

 

[Eddie_Johnson]

This is what I came up with for me. What yall think?

Day 1 Monday (Upper Body, Compound Lifts)

Deadlifts 5x5
BB Incline Bench Press 5x5
BB Flat Bench Press 2-3 x 6
Military Press 3 x 6 (BowFlex)
Close Grip Bench Press 2 x 6
BB Curl 2-3 x 6

Day 2 Tuesday (Lower Body, Compound lift)

Squats 5x5 (BowFlex)

Day 3 Rest Wednesday

Day 4 Thursday (Upper Body, Accessory)
Chest Press 2-3 x 8-12 (BowFlex, Like DB Press)
Lat Pulldowns 2-3 x 8-12 (BowFlex)
Seated Rows 2 x 8-12 (BowFlex)
DB Shrugs 2-3 x 8-12
DB Lateral Raises 2 x 8-12
Triceps Pressdown 2 x 8-12 (BowFlex)
Incline DB Curl 2 x 8-12

Day 5 Friday (Lower Body, Accessory)

Leg Extension 2 x 15-20 (BowFlex)
Leg Curl 2 x 15-20 (BowFlex)

Day 6 Rest! Saturday

Day 7 Rest! Sunday

(Abs & rotator cuffs every other day, but Wednesday, Saturday, Sunday)

 

[JKurz1]

I hope I didnt just read you do squats on the bowflex....my screen must be dirty......

 

[Eddie_Johnson]

Only way I can do em'

 

[JKurz1]

Honestly? Why? Knees? back? Or you dont belong to a gym?

 

[Eddie_Johnson]

I don't belong to a gym. If I did I wouldn't do any exercises
on the bowflex!

 

[JKurz1]

#1 on your x-mas list.......

 

[Gobus]

Could someone post a good sample workout please? I would love to try this program, but I'm a little unclear on all the details. Thanks!

 

[cccp]

this is the Westside Barbell routine. it works good for my bench and deadlift, but my squats are not doing all that great.