YB
BannerBanner

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

Author
Big V
Senior Member
  • Total Posts : 199
  • Reward points: 4124
  • Joined: 2008/02/03 12:24:57
  • Status: offline
2008/05/20 20:25:35 (permalink)
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.
#1

3 Replies Related Threads

    beefycol
    Pro-Member
    • Total Posts : 1676
    • Reward points: 3514
    • Joined: 2008/03/06 18:06:13
    • Location: shropshire
    • Status: offline
    RE: Changing From Once To Twice Per Week Per Bodypart - Some Questions 2008/05/20 21:15:30 (permalink)
    0
    as long as your getting 48-72 hours rest before working the muscle again you should be fine. bb that live it train one muscle in the morning another in the afternoon, they train muscle twice a week.
    but they will so routine like this a 8 day week. but need time for it

    ie
    day1 am chest, pm back
    day2 am legs. pm abs, neck
    day3 am shoulders pm arms
    day4 rest
    day5 am chest, pm back
    day6 am legs. pm abs neck
    day7 am shoulders pm abs arms
    day8 rest


    getting a good four days rest before training the muscle again, have you got time for that routine?
    post edited by beefycol - 2008/05/20 21:17:31

    CURRENT STAT
    get shreded. 16st 7lbs-15st 7lbs 6ft, to 14st 9lbs (Feb 2011)
    #2
    Big V
    Senior Member
    • Total Posts : 199
    • Reward points: 4124
    • Joined: 2008/02/03 12:24:57
    • Status: offline
    RE: Changing From Once To Twice Per Week Per Bodypart - Some Questions 2008/05/20 21:18:48 (permalink)
    0

    ORIGINAL: beefycol

    as long as your getting 48-72 hours rest before working the muscle again you should be fine. bb that live it train one muscle in the morning another in the afternoon, they train muscle twice a week.
    but they will so routine like this a 8 day week. but need time for it

    ie
    day1 am chest, pm back
    day2 am legs. pm back
    day3 am shoulders pm abs neck arms
    day4 rest
    day5 am chest, pm back
    day6 am legs. pm back
    day7 am shoulders pm abs neck arms
    day8 rest


    getting a good four days rest before training the muscle again, have you got time for that routine?


    I have the time, but I can guarantee I will find it hard to do that routine. One of the reasons I stick to a 3x a week routine is motivational purposes. I find it hard to stick to routines that are more than 3x a week. I always end up skipping a day or so, and then I get into a rut I can'tbreak out of & my gains go down the drain. With training 3x a week, I get a break after every gym day & I manage to stick to it perfectly.
    #3
    beefycol
    Pro-Member
    • Total Posts : 1676
    • Reward points: 3514
    • Joined: 2008/03/06 18:06:13
    • Location: shropshire
    • Status: offline
    RE: Changing From Once To Twice Per Week Per Bodypart - Some Questions 2008/05/20 21:25:45 (permalink)
    0
    i do four/five day split depending what shifts i work.

    four day split is great, only hitting the muscle once a week but ive gained loads. readining my golds gym training encyclopedia saying aim train muscle twice a week and saying mr world trained middle of the night after a 15 hour business day, makes me wanna fit more sessions in, i recently been trying to fit twice aday in so have 4-5 days rest before the muscle morked again. so aiming for a 10 day week instead of... surpose it bein trained twice in a 14 day week. if you know what i mean. so get more workouts in, in a week, month, in a year. all depends how serious you are and how much free time
    post edited by beefycol - 2008/05/20 21:35:42

    CURRENT STAT
    get shreded. 16st 7lbs-15st 7lbs 6ft, to 14st 9lbs (Feb 2011)
    #4
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5