x
Almost there! Please complete this form and click the button below to gain instant access.
EliteFitness.com FREE Email Series: How You Can Use Winstrol, Masteron, HGH, and Testosterone for a Perfect, Muscular Physique!
- -
We hate SPAM and promise to keep your email address safe.
- -
puritysourcelabs.rudomestic-supply.com

Changing From Once To Twice Per Week Per Bodypart - Some Questions


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Changing From Once To Twice Per Week Per Bodypart - Some Questions within the Weight Training & Weight Lifting category.

Excerpt: OK after reading up on some articles/threads etc & reading advice from knowledgeable people on the forum, they all suggest that training a bodypart once per week is not as good as twice per week. The reason for this being that if your diet is good then a muscle "should" recover within 2-3 days. If you only train a bodypart once per week then it recovers within a few days & it's just sitting there doing nothing for the next 4 days or so, until you train it again. Therefore, if you're not on

Read more or register here to join the discussion below...

Results 1 to 5 of 5
  1. #1
    Banned
    Join Date
    May 2008
    Posts
    75
    Rep Power
    0

    Changing From Once To Twice Per Week Per Bodypart - Some Questions

    OK after reading up on some articles/threads etc & reading advice from knowledgeable people on the forum, they all suggest that training a bodypart once per week is not as good as twice per week. The reason for this being that if your diet is good then a muscle "should" recover within 2-3 days. If you only train a bodypart once per week then it recovers within a few days & it's just sitting there doing nothing for the next 4 days or so, until you train it again.

    Therefore, if you're not on steroids you lose the anabolic response in that muscle & like I said above, it's just doing nothing for days (whereas if you are on AAS, the steroids keep the anabolic response going whether or not you are training the muscle so twice per week isn't necessary). Obviously not the best way to grow.

    If you train twice per week, then the muscle recovers within 2-3 days and by the time it's recovered you are training it again, so that you keep the muscle working & the anabolic response present. I'm not sure if training a major bodypart such as Chest/Back/Legs requires twice per week training but smaller bodyparts such as Biceps/Triceps/Shoulders etc may do.

    Because of this, I was wondering whether you guys think changing from this routine:

    - Chest/Triceps
    - Off
    - Back/Biceps
    - Off
    - Legs/Shoulders
    To this one, will yield better results:

    - Chest/Biceps
    - Off
    - Back/Triceps
    - Off
    - Legs/Shoulders
    This way, Biceps/Triceps/Shoulders get hit more than once per week, therefore keeping them active & the anabolism present. Chest/Back/Legs still only get hit once per week, but I feel seeing as they're big muscles, they need more time to recover than the smaller ones, therefore once per week should be sufficient.


    I also have another question. As I strictly train 3x a week to allow for recovery etc, I'm a little concerned that IF I was to train like this, my triceps would effectively be getting hit 3x a week as opposed to twice like in the first routine. The reason for this being that they get hit indirectly on monday with Chest, directly on Wednesday & indirectly again on Friday with shoulders (military press). This would mean that my shoulders are also getting hit 3x a week. Do you think I have any reason for concern or should I be fine providing my diet/sleep etc is intact?

    Thanks guys, and I'll await your responses.

  2. #2
    captainahole's Avatar
    Join Date
    Jul 2007
    Posts
    1,768
    Rep Power
    0

    Re: Changing From Once To Twice Per Week Per Bodypart - Some Questions

    Personally I like your first routine if your not on aas. If you train to failure it and have a high protein diet you will get great gains.

    If you are using aas your second would be more benefical.

  3. #3
    Good Broly Caleb's Tree's Avatar
    Join Date
    Feb 2008
    Location
    Trumbull County, Ohio
    Posts
    178
    Rep Power
    51

    Re: Changing From Once To Twice Per Week Per Bodypart - Some Questions

    I can only hit the gym 3 times a week.

    My workouts though are pretty extensive.

    I do an ABA schedule

    A Upper Body

    B Lower body

    Every other week either my upper or lower body gets worked twice in the week. Week 1 ABA...Week 2 BAB.....Week 3 ABA....Week 4 BAB.

    I had thought maybe for me a good idea for whatever group was off was to do a light additional workout at home to bridge the gap.

    I am still making gains in the gym, so I don't think the ABA schedule is hurting me.

    Thoughts?

  4. #4
    Good Broly highlander555's Avatar
    Join Date
    Jan 2007
    Location
    Seattle
    Posts
    190
    Rep Power
    59

    Re: Changing From Once To Twice Per Week Per Bodypart - Some Questions

    I think either one would be good, and while your concern about your tricepts getting overworked is a valid one, I wouldn't worry about it. If you're feeling like they may be getting worked too hard, just cut back the tricept isolation stuff to maybe only one excersize.
    I've done both of those routines and now actually prefer to do bi's on chest day. They feel much more fresh and rested than when I try to train them after back.

  5. #5

    Re: Changing From Once To Twice Per Week Per Bodypart - Some Questions

    Quote Quote posted by Vanchatron
    OK after reading up on some articles/threads etc & reading advice from knowledgeable people on the forum, they all suggest that training a bodypart once per week is not as good as twice per week. The reason for this being that if your diet is good then a muscle "should" recover within 2-3 days. If you only train a bodypart once per week then it recovers within a few days & it's just sitting there doing nothing for the next 4 days or so, until you train it again.

    Therefore, if you're not on steroids you lose the anabolic response in that muscle & like I said above, it's just doing nothing for days (whereas if you are on AAS, the steroids keep the anabolic response going whether or not you are training the muscle so twice per week isn't necessary). Obviously not the best way to grow.

    If you train twice per week, then the muscle recovers within 2-3 days and by the time it's recovered you are training it again, so that you keep the muscle working & the anabolic response present. I'm not sure if training a major bodypart such as Chest/Back/Legs requires twice per week training but smaller bodyparts such as Biceps/Triceps/Shoulders etc may do.

    Because of this, I was wondering whether you guys think changing from this routine:



    To this one, will yield better results:



    This way, Biceps/Triceps/Shoulders get hit more than once per week, therefore keeping them active & the anabolism present. Chest/Back/Legs still only get hit once per week, but I feel seeing as they're big muscles, they need more time to recover than the smaller ones, therefore once per week should be sufficient.


    I also have another question. As I strictly train 3x a week to allow for recovery etc, I'm a little concerned that IF I was to train like this, my triceps would effectively be getting hit 3x a week as opposed to twice like in the first routine. The reason for this being that they get hit indirectly on monday with Chest, directly on Wednesday & indirectly again on Friday with shoulders (military press). This would mean that my shoulders are also getting hit 3x a week. Do you think I have any reason for concern or should I be fine providing my diet/sleep etc is intact?

    Thanks guys, and I'll await your responses.
    I done the excact same thing your doing, and yes it turned out better.
    But now Im n a strenght rogram and its even better.

Similar Threads

  1. bodypart p/week?
    By mish12345 in forum Weight Training & Weight Lifting
    Replies: 5
    Last Post: 13-Apr-2006, 10:45 PM
  2. going to start doing every bodypart 5x a week
    By Elite_Fry in forum Weight Training & Weight Lifting
    Replies: 21
    Last Post: 19-Apr-2005, 09:29 PM
  3. 6 days a week/1 bodypart per day. Is this ok?
    By robigd in forum Weight Training & Weight Lifting
    Replies: 5
    Last Post: 27-Apr-2004, 12:40 PM
  4. I think each bodypart x1 a week sucks
    By Dorian'sDisciple in forum Weight Training & Weight Lifting
    Replies: 31
    Last Post: 08-Apr-2004, 11:17 AM
  5. Two bodyparts per week or One bodypart per week?
    By PokeMeMon in forum Anabolic Steroids
    Replies: 18
    Last Post: 07-Aug-2001, 10:46 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •