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2003/04/25, 12:10 AM
Hey ppl, I have got a major question that everyone has a problem with. How many times should you train a specific muscle a week? Half the ppl say 2 times max while the other half says only once, which one is it, if i can train a muscle 2 times a week i would probably get better results than just training once. Here is my schedule below for a week. Thank you in advance for Everyone who replies.
Day 1~ Chest (upper/inner) /Legs (excluding calves)
Day 2~ Shoulders (side/front) / Back (width/lower)/ Traps
Day 3~ Triceps/ Biceps/ Calves
now on day 4 i do what i did on day so i give my specific muscle i worked on that day 2 days to heal. Now this schedule allow's me to work my muscle twice aweek and one rest day. Am I Overtraining??
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2003/04/25, 12:12 AM
srry to confuse ppl, 1~4, 2~5, 3~6 meaning what i do on one day i do the same 2 days later
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2003/04/25, 07:13 AM
To be honest, there really isn't a clear cut answer. If you are making great progress with what you do now, then don't even worry about it. Some people can make awesome gains by training muscle groups twice per week, but then there are people that can make just as good gains with working a muscle group only once per week. Personally, I only train a muscle group once per week, but that is me and not you. Another thing about your program is that you need to be careful when doing a shoulder workout right after a chest workout, shoulders are involved in virtually every chest exercise, so there is a potential for injury or overtraining. I would recommend splitting your routine up a little bit more so there is some rest in there between those 2 workouts. Good luck.
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2003/04/25, 10:48 AM
All I know for sure is what I've experienced. I used to train everything twice a week, but I didn't nearly make the gains I'm making now, training everything once a week. Nutrition and everthing else is the same. (Ok, I don't drink anymore--a huge factor)
Actually, if you train once per week, you are still working some parts twice, to some degree, since you would work your bigger parts first (e.g., chest, back) and then your arms towards the end of the week--which were given a light workout when you were doing the bigger parts. Thus, working everything based on how u have it is working some parts--the smaller muscles, no less--four times a week!!!!! perhaps a recipe for overtraining.
I would LOVE to train everything as I once did--identical to your schedule, but I know from experience that I'd be overdoing it. You could say it depends on the person, but as human beings I doubt that how a muscle reacts to stresses varies that much within the species.
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2003/04/25, 04:59 PM
Okay Thanx alot stormcrow and dahayz . Solves some of my problems. Another one that i am kinda wondering about is how many sets/reps should i do for each muscle if i want to make fast muscle gains. They say you do not need to workout smaller muscle's such as the bi's/tri's with as many sets as the larger muscle eg. chest/back.
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2003/04/26, 05:27 PM
Once a week is good, but twice won't hurt. I like to train each group once and calves twice, abs four times per week. I had great results with this.
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Lisa
Just laugh about it....
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2003/04/26, 06:05 PM
It can and does vary from person to person because we are not all the same age, our muscles do not attach at the same places as every human, People are different heights, weights, and some peoples biomechanics are simply different. So, yes, it does vary a great deal within the human species. There are A LOT of factors to look at. XTC, without knowing you it would be prudent to recommend a certain amount of reps/sets. You need to find what works for you and know that there is no fast way to make muscle gains. It takes time and patience and just have fun with it and enjoy EVERY workout. Good luck.
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2003/04/27, 04:58 PM
Of course there's variance. But "varies a great deal" is relative. How about man to man vs. man to dog? Now the variance doesn't seem that great within the species, eh? If there was that much variance, every plan would only work for a few--which wouldn't sell many muscle mags.
The overriding question in terms of reps and sets, XTC, is not what is your body type, age, etc (though no one would argue that these do play some role) . . . it's What are your goals? Find a plan that will help you accomplish that. This site has them. And the variance isn't that great between them--for people with the same goals. Don't let people make it unnecessarily complicated for you. It isn't.
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2003/04/27, 07:32 PM
Thanx All For Your Replies , This Site Upholds its Impressive Reputation. :)
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