Work each muscle twice a week?

[dissonance1]

How many of you guys work each muscle twice a week? I'm currently doing this:

1. Chest, Core/HangingLegRaise
2. Shoulders, Back,
3. Legs, Biceps, Calves

Then I repeat, and rest on the 7th day. I do 3-5 sets of 5-10 reps. I watched one of the iSarms videos that Dylan recently made, and it said 6 days leads to overtraining. I'm just wondering, if I keep my intensity medium-high, frequency higher (muscle group twice a week with 2 days rest between), but volume not too high and not going to absolute failure too much, will this still cause overtraining with this setup? I'm natural right now, but I'm planning to start trying out some sarms stacks in maybe a few weeks or a month or two later.

 

[Androman]

If you eat enough and rest enough you can probably do it without overtraining


Sent from the swolest element under this atmosphere

 

[Jake]

How many of you guys work each muscle twice a week? I'm currently doing this:

1. Chest, Core/HangingLegRaise
2. Shoulders, Back,
3. Legs, Biceps, Calves

Then I repeat, and rest on the 7th day. I do 3-5 sets of 5-10 reps. I watched one of the iSarms videos that Dylan recently made, and it said 6 days leads to overtraining. I'm just wondering, if I keep my intensity medium-high, frequency higher (muscle group twice a week with 2 days rest between), but volume not too high and not going to absolute failure too much, will this still cause overtraining with this setup? I'm natural right now, but I'm planning to start trying out some sarms stacks in maybe a few weeks or a month or two later.

Upper 3x/week. Leg work twice per week. Love my preacher curls.

 

[Taurus]

I'm about to go from once to twice per week. It sure worked good when I was younger.

 

[44YOGearHead]

I go 5 days straight and rest on the weekends unless wife is out of town visiting her mom.

 

[Buddhabuilder]

I have done a 3 day split 6 days a week quite a bit. The only difference between on and off cycle is the intensity/weight/sets/reps.

Right now I'm doing a 4 day split 6 days a week and getting great results. I feel you need to change things up every 12 weeks for consistent progress. Keep a journal that includes your body weight and measurements to be sure you keep moving forward.

 

[Kman61]

I hit all body parts 3x every 12 days - roughly. Sometimes in 10 or 11, and if I am fatigued I will make it 14 days. 55 yo, 10-12% bf, 5'7.5" 200.

 

[RickRock]

There is no cut and dry answer to this. You have to adequately balance out frequency, volume, and intensity while giving your body the right amount of time it needs for recovery. Everybody will have their preference.

Sometimes adding in more frequent workouts can be good to hit everything twice a week, but in my own personal experience it has always been counterproductive. I just don't do well with that. Sometimes less is more, and I grow like hell giving my body the recovery it needs. There nothing wrong with giving it a try. Just do what works for you

I personally do very low volume, high intensity training where all body parts are hit every 5 days. It's only a 2 way split (upper and lower body) and I train just 3 days per week on Monday, Wednesday, and Friday. That works extremely well for me. I do it on cycle and off


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[vinni]

That's the great thing about training. You can always change things up to stay motivated and focused.
I try to hit each twice a week. Once heavy and once for speed and reps.

 

[dissonance1]

There is no cut and dry answer to this. You have to adequately balance out frequency, volume, and intensity while giving your body the right amount of time it needs for recovery. Everybody will have their preference.

Sometimes adding in more frequent workouts can be good to hit everything twice a week, but in my own personal experience it has always been counterproductive. I just don't do well with that. Sometimes less is more, and I grow like hell giving my body the recovery it needs. There nothing wrong with giving it a try. Just do what works for you

I personally do very low volume, high intensity training where all body parts are hit every 5 days. It's only a 2 way split (upper and lower body) and I train just 3 days per week on Monday, Wednesday, and Friday. That works extremely well for me. I do it on cycle and off


(PM me for a price list for Biotech Labs and 10% discount)

So this would mean you do something like:
Mon - upper
Wed - lower
Fri - upper
Mon - lower
Wed - upper
Fri - lower

If so, how long is each workout? Also just for example, what are all the exercises you do for chest on the upper day and how many reps/sets and rest for them?

 

[Testdude63]

I love frequency training, some may just have to alter the volume to fit their recovery needs. I say go for it! If you're making good gains, stick with it . Overtraining is more than just not allowing a muscle to recover enough; it's a CNS problem.

 

[DylanGemelli]

I go 5 days straight and rest on the weekends unless wife is out of town visiting her mom.

this is what i do... 5 days on and rest 2 but i do hit each body part 2 times a week... i have found that to be absolutely be the most effective as long as there is enough break in between... 48-72 hours rest before hitting the same part again

 

[JM750]

I usually do 3 on 1 day off, 3 days on. I been really trying to get size now, so I am trying to hit heavy weight. It's a bit hard without a partner, or spotter. I train at home.

 

[Buddhabuilder]

And to allow muscles to recover, when I am doing a 3 day spilt 6 days a week, I do the push/pull/legs spilt (front and center deltoid on push, rear deltoid and traps on pull).

I noticed you didn't have tris in your original outline.

 

[dissonance1]

And to allow muscles to recover, when I am doing a 3 day spilt 6 days a week, I do the push/pull/legs spilt (front and center deltoid on push, rear deltoid and traps on pull).

I noticed you didn't have tris in your original outline.

Yeah, my tris are a bit too out of proportion for my taste. I'm trying to keep from working them. I used to do bench press and military presses with bad form (loose/weak back & stabilizers, like rotator cuff), and the stress went pretty much all on my triceps, and very little on my actual chest/shoulders, thus my tris are overly big compared to the shoulder and chest.

 

[jtbull46]

Right now I am for the most part natural ( clomid 3x per week for low t and 1 arimidex per day) I plan on changing that with prohormones, sarms or gear or all three. Eventually I will get at least 200mg of test from my doctor, but I plan on taking more than that.

I train each group once per week and do usually two heavy sets per exercise and 3-8 excercises for bodypart. That has always seemed to have worked for me when I was younger and I have gotten my bench back up since I have been back to the gym going on 2 years after a 19 year hiatus.

I am sure when I am taking "the right supplements" that I will be training a bit differently. I have found a version of dorian yates and mike mentzer training works even for naturals.

 

[RickRock]

So this would mean you do something like:
Mon - upper
Wed - lower
Fri - upper
Mon - lower
Wed - upper
Fri - lower

If so, how long is each workout? Also just for example, what are all the exercises you do for chest on the upper day and how many reps/sets and rest for them?

I do DC training. Yep you have it right bro, and believe it or not when I say low volume.... I Mean really low volume. I'm in the gym around an hour each session. Each body part is just one rest, paused set to failure and done. I do a couple warmup sets with lighter weight then do that working set which is usually 7-10 reps to failure with slow negatives....rest 20 seconds then 3 or 4 reps to failure....rest 20 seconds then 1-2 reps to failure. Then I'm done with that bodypart. Every time the workout is repeated I aim to increase the weight or reps so it is constant progression. For me I get very big and very strong on it. Nothing for me has ever been better, and I can attribute a lot of my growth to this program


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[44YOGearHead]

this is what i do... 5 days on and rest 2 but i do hit each body part 2 times a week... i have found that to be absolutely be the most effective as long as there is enough break in between... 48-72 hours rest before hitting the same part again

Same here 5 days straight, then weekends off to recover more fully, reset and spend time with the family.

 

[dissonance1]

I do DC training. Yep you have it right bro, and believe it or not when I say low volume.... I Mean really low volume. I'm in the gym around an hour each session. Each body part is just one rest, paused set to failure and done. I do a couple warmup sets with lighter weight then do that working set which is usually 7-10 reps to failure with slow negatives....rest 20 seconds then 3 or 4 reps to failure....rest 20 seconds then 1-2 reps to failure. Then I'm done with that bodypart. Every time the workout is repeated I aim to increase the weight or reps so it is constant progression. For me I get very big and very strong on it. Nothing for me has ever been better, and I can attribute a lot of my growth to this program


(PM me for a price list for Biotech Labs and 10% discount)

Hmm.. I just did a little reading about it. This sounds like a really great style of training; and time saving too. As well as allowing for twice a week training for each part, which I prefer, just because it feels better. I can't stand the idea of doing chest once a week, but having it feel completely recovered in 3-5 days, and have to wait the rest of the week until my chest day comes around again, lol. I think I'm gonna do this DC style lifting into my 3-day workout cycle that I mentioned in the beginning of the thread, what do you think? Would that be a good program?

So to clarify, on your upper day, you only do a flat bench rest-pause set, and that's it for chest, and that's it?

And then for back, which ones do you do for that; one horizontal pull, and one vertical pull; then that's it?

Also, for shoulders, do you do a vertical shoulder press res-pause set, then a lateral raise rest-pause set, as well as a rear-delt rest-pause set?

And finally, when you say you go to failure, is it like absolute failure, where you can't do even a half-rep, and you hold that contraction pushing as hard as you can for a few seconds; or do you mean just to the point where you can do a full (or almost) rep, but with buckling form?

 

[RickRock]

Hmm.. I just did a little reading about it. This sounds like a really great style of training; and time saving too. As well as allowing for twice a week training for each part, which I prefer, just because it feels better. I can't stand the idea of doing chest once a week, but having it feel completely recovered in 3-5 days, and have to wait the rest of the week until my chest day comes around again, lol. I think I'm gonna do this DC style lifting into my 3-day workout cycle that I mentioned in the beginning of the thread, what do you think? Would that be a good program?

So to clarify, on your upper day, you only do a flat bench rest-pause set, and that's it for chest, and that's it?

And then for back, which ones do you do for that; one horizontal pull, and one vertical pull; then that's it?

Also, for shoulders, do you do a vertical shoulder press res-pause set, then a lateral raise rest-pause set, as well as a rear-delt rest-pause set?

And finally, when you say you go to failure, is it like absolute failure, where you can't do even a half-rep, and you hold that contraction pushing as hard as you can for a few seconds; or do you mean just to the point where you can do a full (or almost) rep, but with buckling form?

There's a lot more to DC than just that, but yes you have some of the general principles down. It must be absolute failure for every single part of the rest pause movement. You must go til you fail and can't do any more. For each muscle groups there is 3 workouts so 3 upper body workouts and 3 lower body workouts which in the rotation means each workout with those specific exercises are repeated every two weeks the way it works out. So say I did incline db presses Monday.....on Friday my chest exercise for that workout might be hammer strength chest press. I look at my logbook (extremely important) and see what I did last time and if my total reps met or exceeded 15 total reps through the whole rest pause movement, I increase the weight. Otherwise I try to beat the rest from last time. That's pretty much how it goes. Quads and back thickness are not rest paused and are straight sets. There is also an extreme fascia stretch done after every exercise.

There is honestly way too much to go over for this, and I just don't have the time to type it out. You can use google and find a lot of info on it.

You can also check out my log I did during the winter. I logged my workouts through the whole cycle and you can see how that went

Basically all upper body except biceps and forearms are done on one day and all lower body with biceps and forearms on the other day. 5 exercises per workout in this order

Chest
Shoulders
Triceps
Back width
Back thickness

Biceps
Forearms
Calves
Hamstrings
Quads




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