+ 1 Training split
I've been training with the same frequency for few years already: basically one muscle group per week. I have been training back twice weekly for the most part, and have divided legs into a quad day and a hamstring day. I came to an understanding that for hypertrophic results any muscle group should be trained at least twice per week. Talking about frequency training, researchs in muscle hypertrophy are showing that big muscle groups (Chest, Back/posterior chain, Legs) can recover by 3-4 days after a training session so long as there was enough volume and intensity to create muscle damage. In order to continue a good growth pattern, one must train these groups more often.
Mike Israetel suggests not to look at the 7 day week as a schematic for planning workouts. He promotes abstracting the training schedule out of this time scheme, instead planning per the bodies ability to recover from maximum volume which makes sense. Each of us may be somehow different but following is my new personal weekly schedule that hits each part 2-3 times per week. I laid it out in a Upper/Lower, Front/Back orientation. Each group gets a High Volume (HV) day, and a High Rep (HR) day. High Volume means 8-10 sets with 8-10 reps, and High Reps means 15-60 reps with more focus on isolation. Triceps, and Shoulders will enjoy a variation, or amalgamation of HV and HR. I have to add that Back is in a similar situation insofar as one back day will focus primarily on width, while the other on thickness. I didn’t add an specific routine for shoulders yet as I damaged myself last week and waiting for a full recovery before pushing it harder.
Monday (or Day 1): Chest HV; Hams HR; Triceps
Tuesday (or Day 2): Biceps, triceps, and calves (I'm hitting calves once per week as they don't need much help. Looking to slice them up!)
Wednesday (or Day 3): Quads HV; Back (Width so mixed HV and HR)
Thursday (or Day 4): Chest HR; Hams HV; Biceps HR
Friday (or Day 5): Back (Thickness HV, HR), Quads HR
Saturday (or Day 6): Shoulders (primary focus on posterior and medial), Biceps, Triceps
I have not yet started this program, although I did some splitting up for this weeks work outs. If any of you have any feedback on this training split, I would love to hear it.
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Give it a shot. You will know in a few weeks if it is working for you or not. Make sure your nutrition is up to par when increasing frequency you train the muscle. They aren't going to grow if you don't feed them. Lot of good routines out there with multiple days/week per bodypart. I talk about some of that stuff in this post I put together so pick and choose what you think will work best for you.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ma...
Thanks a bunch for the link. I’ll definitely have a look into it.
You can train every muscle twice a week, but don't overdo it or your joints will suffer in the long run.
This is happening to me.
Spread the load well throughout the week.
Molinin302Twice a week for me, but sometimes I go a little crazy on the legs and they need a break.
I agree with Sam I am
Chest tris abs
Back bis abs
Shoulders /legs abs
Chest tris abs
Back bis abs
Shoulders /legs abs
Then 2 days off
BigCactusShoulders before chest day is not gonna make your joints happy. That routine is asking for problems.
Id prefer push/pull/legs
Push (chest, front and side delts, triceps)
Pull (Back, rear delts, biceps)
Legs
rest
Repeat (Or no rest and repeat the p/p/l, then rest on the 7th day)
Been doing this for a long time never gives me issues I actually prefer it compared to my older splits I used to have more issues with my shoulders on other splits tbh
I prefer to train everything twice a week or three on one off.
Also a nice planning.