posted Mon, 09/11/2017 - 13:49
4258
+ 2 Body part Frequency
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I recently started training each part twice a week. I seem to be haveing solid results. How often do you guys train each part? How often do you switch it up?
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I've had great results with all these splits so this 27 week offseason is this
8 weeks of DC training 3x wk
1 week off
8 weeks Dorians HIT traing 4x week
1 week off
8 weeks 8 day split with 5 days on, 3 days off
1 week off
Food, progressive training, and recovery is more important than any program on it's own.
Thanks for posting this. I think most tend to forget that time off = recovery, which leads to growth. Most get stuck on the "more is better" train of thought. Great reminder!
No problem old friend. The body doesn't know what a week is, if that makes sense. Most try to cram every bodypart in a week without the sense of needed recovery.
True that, big time
https://m.youtube.com/watch?v=Sf1XxMg3bmM
https://m.youtube.com/watch?v=upB4qp1Fpxs
AnonGood info in those videos but I think the most important takeaway is "proper nutrition". I believe training frequency is case by case and what works for you.
I've worked it out so that I hit everything twice a week, but only hit hard once a week. I just switched to this again because it worked out for me well in the past.
So for instance my 4 day is:
- Quads/Shoulders (Squat day)
- Back/Tris (weighted pull-up day)
- Off or Farmers walks/abs
- Hams/Glutes/Calves (Deadlift Day)
- Chest/Bis (Bench Day)
- Off or Farmers walks/abs
- Off
Everything gets hit hard once a week, and as a secondary mover once a week. It's not perfect and there are some flaws (especially when i have a commitment that throws off my off days and I have to try to do three in a row) but I like it.
I just came off of alternating (Chest, Back, Bi's, Tri's) and (Legs, Glutes, medial/rear delts, traps) using the same main lifts to start each workout and that was ok too. I like that for cutting and my current split for bulking. Could just be mental though.
Nice split.
Minimum 2x pw
Sometimes 6x, depending
As alread said by the lads below adjust volume /intensity accordingly, and recovery of course
AnonI focus on Bi's Tri's and Chest 6 days a week, but each day I add 2 different muscle groups to my already given 3 i.e. back/traps, lats/abs, calves/quads, forearms/shoulders, ect. Typical workout lasts 2 to 2.5 hours. It goes against what is preached about over training and ai have suffered a pec injury, but it has worked for me and my goals so far.
I think hitting everything twice a week with less volume gives atleast me better results then once. Think about it, if you're on cycle you only hit everything 12 times, vs 24, or 104 times a year vs 52.
I agree.
Agreed. A little lighter (at least one of the bodypart days) and higher reps. The twice a week program is and Old school one that I put together from Arnold's encyclopedia of bodybuilding.
Ya, seems it's been forgotten and replaced with the bro split. Those dudes back then used to smash everything with crazy volume and do it 3 times a week. Now you got all these Bostim loyds saying you don't need to train hard just take a bunch of gear.
That's exactly what I'm doing.
BOGI also do twice a week on everything. No changing my works outs every time. When your training twice you have to keep changing it up or you will hit that wall fast. It don't have to be anything crazy just switch it up in some way.
I did each part once every five days for years. This seems to be working especially on shoulders. Thanks for the advice.
Merces33letifer3 times a week. Full body. I didn't get results til I started this routine.
When I first read the title I thought it said body fart frequency.. lol.
1 to 2 times per week depending on how I feel and how much time I'm allowed to train.
I would love to have the time to work out each muscle group twice a week! I try to mix up my routine every month or so other wise I get to comfortable. This will be generally different exercises/moments as recently I've stuck to lifting as heavy as possible aiming for between 6/12 reps. Each time trying to squeeze out either an extra rep or more weight, this has worked wonders to excel muscle growth.
When I'm doing a twice a week routine I don't do as many sets. No more than 12 for large parts. Time wise it may run 5 minutes longer.
I switch it up every 3 weeks to keep shocking the muscle. I will regularly hit legs for instance twice a week, a light high volume followed by a heavy low rep day. 3 week's later it will change to once a week heavy or volume . This works best for me.
I always focus on form however. I see too many ego lifters asking for an injury
Smart switching it up.
Only with legs (twice a week) I've switched to "volume" and splitting the week with quads then hams/glutes
Core (abs) and Calves are everyday or every other day
The rest (major body parts) I only hit once a week
Either you have skinny legs you are trying to get up to standard or you have tree trunks for legs with that routine . There can be no inbetween
Lol
MAKWA posted some good leg routine info:
Link:
I'm 200+lbs at only 5'4"..... at this point my upper body doesn't need "size"
So yea...getting the lower half more "symmetrical"
Shit that's good size. I knew a guy that was that height and he was huge at 170.
Guilty too. I chased size for many years before symmetry got involved. I'll check the link out . I've had success following dorian yates routine which is Leg press/Hack Squats/leg extensions/hamstring curls with Romanian or Stiff Legged Deadlift