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What is better Training one body part per week or two per week


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Excerpt: I was wondering is it better to train one body part per week or hit the body part twice in a week. Thanks

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  1. #1
    Amateur Bodybuilder
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    What is better Training one body part per week or two per week

    I was wondering is it better to train one body part per week or hit the body part twice in a week.

    Thanks

  2. #2
    Pro Bodybuilder GenetiKing's Avatar
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    The only bodyparts I would ever consider training twice a week would be calves or abs. Otherwise, hit it hard once a week and let them rest.

  3. #3
    Good Broly
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    Two words:

    Titan Training

    I'm doin' chest 3 times a week. Never had the kind of growth I've gotten with doing it this way.

    My .02

  4. #4
    Freak Exodus's Avatar
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    gentiking has a good point.......... but that really depends on your level of training

    a good rule of thumb is this:

    beginner....... every bodypart 3 days a week
    intermediate.....every bodypart 2 days a week
    advanced......every bodypart 1 day a week
    weight - 280/ goal - 305
    squat - 455/ goal - 600
    Bench - 315/ goal - 405
    Deadlift - 425/ goal - 585
    strick OHP - 205/ goal 250
    log - 215/ goal - 300

    In the land of the Blind, the One-Eyed Man is king.....

    -Max Payne

  5. #5
    Pro Bodybuilder GenetiKing's Avatar
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    Originally posted by tronious
    Two words:

    Titan Training

    I'm doin' chest 3 times a week. Never had the kind of growth I've gotten with doing it this way.

    My .02
    Sure, that shocker will work for a few weeks but you cannot do that indefinitely or it will become catabolic.

  6. #6
    Good Broly
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    Originally posted by Exodus

    a good rule of thumb is this:

    beginner....... every bodypart 3 days a week
    intermediate.....every bodypart 2 days a week
    advanced......every bodypart 1 day a week
    Why can beginners work out more times a week?

  7. #7
    Pro Bodybuilder absolute hardgainer's Avatar
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    Beginners will make strength gains due to neuromuscular strength increases and usually only very small gains due to actual increase in muscle size in the first 3 months. It's good for beginners to train muscles more often to 'teach' their muscles how to perform exercises and recruit more muscle fibres to perform those exercises. This doesn't require as much recovery time as muscle repair after muscle breakdown due to heavy lifting.

    GenetiKing is right about training major muscles once a week to achieve best results in the long run.

    hardgainer (pump)

  8. #8
    Pro Bodybuilder GenetiKing's Avatar
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    Originally posted by absolute hardgainer
    Beginners will make strength gains due to neuromuscular strength increases and usually only very small gains due to actual increase in muscle size in the first 3 months. It's good for beginners to train muscles more often to 'teach' their muscles how to perform exercises and recruit more muscle fibres to perform those exercises. This doesn't require as much recovery time as muscle repair after muscle breakdown due to heavy lifting.
    Very true.

    I remember when I first started training in high school and I was getting stronger but I didn't seem to be getting any bigger. Then after about a month or so I started seeing real gains...but it took a while. Ahhh, the newbie days with those easy gains...I miss 'em sometimes, LOL!

  9. #9
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    I went from 3 to 2 to 1 to less than one, to one again.

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