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2005/02/22, 05:05 PM
Good evening to all. I am writing this from the nasty country of Iraq and I have a question for you all. I am well into my new routine and want to start training each bodypart twice a week. First, is this a good thing to do? I don't take any supplements other than protein and am worried about recovery time. I read in mag's that most bodybuilders do work each bodypart twice a week. Secondly, how long should a workout like that take? I am in the gym for about 45 minutes with two bodyparts a day. With trying to increase the frequency I would need to add another bodypart per day. How long should I be in there working three bodyparts? The same 45 minutes to an hour? Reps? Sets? Number of exercises per bodypart? Thanks!!
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2005/02/22, 05:19 PM
Personally I believe that working each bodypart twice a week is not a good idea, as most muscles get utilized as a secondary muscle group. This will not allow proper recovery time. As for most of the routines you see in mags from bodybuilders, they are able to do more workouts because of the fact that the vast majority of those workouts are being done while using steroids. This gives them a great advantage as the steroids allow for faster recovery time, not to mention acne, hair loss, gynocomastia (sp?), letahrgy, testicular shrinkage, and loss of libido just to name a few.
I recommend that if you feel like you can workout each bodypart more than once per week, then you may want to consider increasing your intensity of your workouts.
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2005/02/22, 07:35 PM
agreed
large muscles........can go as high as 5-6sets total going moderatly with weight. example bench press
10x100
8x120
8x120
6x140
6x114
12-6 reps usually best for major groups.
or you can flip it and do less reps more weight
example
3/100
3/110
3/120
2/130
2/140
2/150
1/160
1/170
1/180
( this is acciated with powerlifting though)
so main muscle can take a lil more punishment, more reps more weight etc.
The "smaller" muscles ( bis, tris, forearms, calves, traps) usualy do better going a lil lighter more reps and "squeezing" the muscle. ( 15-8) is pretty good and safe.
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My drinking squad, has a cheerleading problem!!
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2005/02/23, 04:49 AM
train big muscle groups legs, chest, back once every 5-10 days....
you can train arms twice a week...although beware....you train triceps when you do chest/shoulders...so you might overtrain...
I would train all body parts similarly....just because from my own experience...training differenct body parts with different reps creates big imbalances in strength/size....so just pick rep range you're comfortable with and use it...so for body building it might be 6-8.....I use reps as low as 1-2 for any body with great success...but that's just an extreme...but my point is when I switch reps for 1 body part I try to switch them for all... only difference is that you're going to be using a lot more weight for big bodyparts(legs, back, chest) vs less weight for smaller(biceps,triceps) muscles...
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2005/02/23, 04:59 PM
my advice?
go 6 weeks once a week and 6 weeks twice a day, and see which muscles respond to what routine.
personnally, i ve come to the conclusion that no all the muscle need to be trained twice a week, and others do.
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2005/02/23, 06:26 PM
i think it's very specific to the individual...some people respond better to once a week, others to twice a week, others even more rarely than once a week...it's also very individual based on genetics, experience, nutrition, supplementation, and so on...
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2005/02/23, 06:56 PM
thats why you should try everything and see how i works for you.
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2005/02/24, 01:26 AM
indeed....took me 3 years to finally figure out how to train my abs..lol
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