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how many times to work a muscle per week

prodigy789 Posts: 5 Joined: 2003/09/15	2003/09/16, 05:05 PM I've been lifting for a while now and I've been working each muscle group twice a week, with about 3 excercises per group per session i.e.: Monday/Thursday : 3 chest, 3 triceps, 3 back Tues./ Friday : 3 shoulders, 3 legs, 3 biceps I am still getting a little stronger but slowly, and with no size gains. The 12 week program suggests working each muscle group only once a week but will this really be enough? Also, I'm taking whey protein but should I take creatine or NO2 with it?? Side effects of other supplements?
rpacheco Posts: 3,770 Joined: 2001/12/13	2003/09/16, 05:54 PM Sounds like you may have hit a plateau. I would mix things up a little and work different muscle groups on different days. Also, it's really not a matter of frequency, but how you work out and how much rest you get in between workouts. Try the 12-week mass program...a lot of people (including myself) have had pretty good results. As far as the supplements, do a search. They have been discussed in depth in the Supplements forum. Good luck and let us know your progress if you decide to try the mass program! -------------- **_Robert_** Pain is temporary; glory is forever!
Ruggedbull Posts: 18 Joined: 2003/06/23	2003/09/17, 10:44 AM With this program you are working the muscle primarily once a week...but withing each of your sets your are hitting it as a secondary muscle..so you are working it more then you realize.
Flexxa Posts: 30 Joined: 2003/09/03	2003/09/17, 11:43 AM Hi, I have the same problem with the mass gain I was training each muscle group twice a week. I take very lean protein podwer, I have a very balanced diet, suplements as energy, bars, but nothing, I tend to cut, but I would like to gain mass, what should I do as a female?
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/09/17, 03:38 PM flexxa, are you eating enough, especially protein? Are you lifting pretty heavy? We women won't see the mass gains without lifting really heavy, to failure sometimes. I was told to cut back on the bars and supplements and eat more whole foods. That and lifting heavy has helped a lot. And I workout so heavy that I probably couldn't work any of the big muscles more than once a week, except as secondary muscles. -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
Flexxa Posts: 30 Joined: 2003/09/03	2003/09/17, 05:05 PM Yeah, I eat pretty much protein (poultry, tuna, red meat) vegetables, whole grains, and energy bar and protein podwer only as soon I finish my workout. In the last two months I have been training with big weights and then I switched to freetrainers to get in something different, you are right it hurts like hell. Thank you for your advice.
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/09/18, 03:33 PM flexxa, I would look closer at my diet. To gain mass you have to eat A LOT. Find out what your maintenance calories are for your current regime and lifestyle, then add about 500 more daily. On a gain cycle you can't worry too much about whether you are gaining fat or muscle. You can't go crazy with fat consumption, but you will need more than you do on a fat loss plan. How long have you been lifting heavy? Have you changed your routine lately. I can only work each muscle group once a week when lifting heavy like this. When I first started out I could work out 2 and 3 times a week, but I was using light weights. Now I know that I need more rest between workouts, and I am seeing more results. You don't have a profile so I have no idea what your size is like. Multiply your weight by 15 and see if you are eating close to that many calories daily. -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills