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Which is more effective: 2x or 3x p/w

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Jason Bourne
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2006/07/08 02:05:42 (permalink)

Which is more effective: 2x or 3x p/w

I was just wondering which of you folks train twice a week and which of you lift 3 times a week?

I'm working on a routine and am trying to figure out which would be better? I prefer the idea of training 3 times a week for 30-45 minutes.

Or my other alternative is to do 2 sessions a week for an hour. I was just wondering which would be more effective.
#1

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    wiffers
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    RE: Which is more effective: 2x or 3x p/w 2006/07/08 02:57:57 (permalink)
    A lot more factors to consider.

    I'd personally do a 3 day split:

    1 - legs abs
    2- chest triceps shoulders
    3 - back biceps

    That would work well.

    I personally like a 4 day split, in about 45 mins-1 hour

    But all depends on what you do when you're in the gym ...

    Raw dead Lift 320kg
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    #2
    hathela
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    RE: Which is more effective: 2x or 3x p/w 2006/07/08 03:58:12 (permalink)
    does this mean, you do each body part twice in a week ??
    #3
    CoVetous
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    RE: Which is more effective: 2x or 3x p/w 2006/07/08 08:54:22 (permalink)
    Most people shouldnt train each body part twice a week. Once per week should be good.

    1 - legs abs
    2- chest triceps shoulders
    3 - back biceps


    This usually means
    day 1 One muscle group
    day 2 another muscle group
    day 3 rest
    day 4 rest
    day 5 last group
    day 6 rest
    day 7 rest

    I too prefer 4 day splits.
    #4
    wiffers
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    RE: Which is more effective: 2x or 3x p/w 2006/07/08 10:20:35 (permalink)
    Basically a 3 day split. You could do Mon - Wed - Fri and have other 4 days off (of CV)

    For example, my current 4 day split looks like

    1 - legs abs
    2- chest triceps
    3 - off / cv
    4 - shoulders traps
    5 - back biceps
    6 - off / cv
    7 - off / cv

    So you train each body part once a week.

    The whole routine may look something like:

    Mon - Legs Abs

    squats 3x6
    sldl 3x6
    calf raises 3x10
    weighted crunches 3x10

    Tue - CV

    Wed - Chest Triceps Shoulders

    bench 3x6
    weighted chest dips 3x6
    military press 3x6
    skulls 3x6

    Thu - CV

    Fri - Back Biceps Traps

    deads 3x6
    bb rows 3x6
    weighted wg pull ups 3x6
    bicep isolation 3x6

    Weekend - Rest

    You'd gain well from a routine like that, seems easy and simple, but all compound

    Bear in mind that although muscles only get hit once per week directly, they also get hit at other times, for example deads will get abs, and bench will get biceps ...

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #5
    hathela
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    RE: Which is more effective: 2x or 3x p/w 2006/07/08 15:01:28 (permalink)

    ORIGINAL: wiffers

    Basically a 3 day split. You could do Mon - Wed - Fri and have other 4 days off (of CV)

    For example, my current 4 day split looks like

    1 - legs abs
    2- chest triceps
    3 - off / cv
    4 - shoulders traps
    5 - back biceps
    6 - off / cv
    7 - off / cv

    So you train each body part once a week.

    The whole routine may look something like:

    Mon - Legs Abs

    squats 3x6
    sldl 3x6
    calf raises 3x10
    weighted crunches 3x10

    Tue - CV

    Wed - Chest Triceps Shoulders

    bench 3x6
    weighted chest dips 3x6
    military press 3x6
    skulls 3x6

    Thu - CV

    Fri - Back Biceps Traps

    deads 3x6
    bb rows 3x6
    weighted wg pull ups 3x6
    bicep isolation 3x6

    Weekend - Rest

    You'd gain well from a routine like that, seems easy and simple, but all compound

    Bear in mind that although muscles only get hit once per week directly, they also get hit at other times, for example deads will get abs, and bench will get biceps ...


    what is CV
    #6
    ice_mach
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    RE: Which is more effective: 2x or 3x p/w 2006/07/08 15:02:16 (permalink)
    #7
    Jason Bourne
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    RE: Which is more effective: 2x or 3x p/w 2006/07/08 17:46:42 (permalink)
    cheers folks
    #8
    wiffers
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    RE: Which is more effective: 2x or 3x p/w 2006/07/08 18:40:34 (permalink)
    what is CV


    Cardiovascular

    i.e. running, jogging, swimming

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #9
    andy stead
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    RE: Which is more effective: 2x or 3x p/w 2006/07/08 18:59:42 (permalink)
    wiffers can u reply to my thread andy stead .its just been posted . many thanx m8

    lifes a bitch then u die ?
    #10
    SlipDigby
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    RE: Which is more effective: 2x or 3x p/w 2006/07/08 19:55:37 (permalink)
    I'm new to BB and I'm doing a 2 session fullbody routine..

    Session 1 - approx 45min
    Squats 5x5
    Bench press 5x5
    Bent over rows 5x5

    Session 2 - approx 45min
    Deadlifts 5x5
    Military press 5x5
    Chins 5x5

    I alternate the sessions and tend to go twice per week, sometimes 3. Finding it good at the moment. It doesn't seem a lot, but choos the right weights and lift heavy and every session knackers my out...

    N.B. I'll sometimes add in dips to session 1 to make sure I hit my triceps and chest.
    #11
    Martyboy
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    RE: Which is more effective: 2x or 3x p/w 2006/07/08 20:15:14 (permalink)

    ORIGINAL: WelshKev

    I'm new to BB and I'm doing a 2 session fullbody routine..

    Session 1 - approx 45min
    Squats 5x5
    Bench press 5x5
    Bent over rows 5x5

    Session 2 - approx 45min
    Deadlifts 5x5
    Military press 5x5
    Chins 5x5

    I alternate the sessions and tend to go twice per week, sometimes 3. Finding it good at the moment. It doesn't seem a lot, but choos the right weights and lift heavy and every session knackers my out...

    N.B. I'll sometimes add in dips to session 1 to make sure I hit my triceps and chest.



    welshkev. this is one of the most complete and sensible routines i have ever seen on muscletalk. well done mate keep it up.
    #12
    SlipDigby
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    RE: Which is more effective: 2x or 3x p/w 2006/07/08 20:25:04 (permalink)
    ORIGINAL: powerl1fter


    ORIGINAL: WelshKev

    I'm new to BB and I'm doing a 2 session fullbody routine..

    Session 1 - approx 45min
    Squats 5x5
    Bench press 5x5
    Bent over rows 5x5

    Session 2 - approx 45min
    Deadlifts 5x5
    Military press 5x5
    Chins 5x5

    I alternate the sessions and tend to go twice per week, sometimes 3. Finding it good at the moment. It doesn't seem a lot, but choos the right weights and lift heavy and every session knackers my out...

    N.B. I'll sometimes add in dips to session 1 to make sure I hit my triceps and chest.



    welshkev. this is one of the most complete and sensible routines i have ever seen on muscletalk. well done mate keep it up.


    Hey thanks pwerl1fter! It was recommended to me by a MT member a few weeks back and I got to say it works well for me, especially round a busy lifestyle. I'm sticking with this for until I feel it's time to change/tweak.
    #13
    hathela
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    RE: Which is more effective: 2x or 3x p/w 2006/07/09 16:54:06 (permalink)

    ORIGINAL: wiffers

    what is CV


    Cardiovascular

    i.e. running, jogging, swimming


    thanks bro
    #14
    Snookered
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    RE: Which is more effective: 2x or 3x p/w 2006/07/09 20:54:51 (permalink)
    The most effective would be to train 20 times a week, your muscles only get bigger if you train them.

    Only thing is they need to recover inbetween sessions so 20 times is unrealistic. If you can happily train 5 times a week AND FULLY RECOVER inbetween then 5 is the best, if you can only train 1 or 2 times then that is the best. It all depends on your own recovery rate.

    But if you are confortably training 4 times a week then rougly speaking you will progress twice as quickly as someone who is only able to train twice a week. So o as much as you are able but make sure you are recovering inbetween sessions
    #15
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