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body part : once or twice a week???


#1

I am trying to gain mass, do I train body parts once or twice a week? I used mag-10 and was training twice a week (3 days on, 1 off) and made some great gains, but then i see people training body parts only once a week.

What do you guys say about this, would I make better gains working out a body part once a week?any article here I can read about this.

thanks a lot!

3dmuscle


#2

Good question. I suspect there is no one answer.

I find that it depends on how much I've been working out. I try to train three/four days a week depending on how I'm feeling. I hit each body part once a week. I was doing four days a week with a upper lower split training twice a week but since I'm a really hard gainer I have switched down to once a week. If I do a fourth day I do a full body workout with lower loads and/or more extensive cardio. If I'm just off a break twice a week for each part works but once a week is better (for mass gains) after I've been going at it for a few months.

I suspect that as one gets better at this stuff your capacity for recovery allows one to train more effectivly with a 2 times a week routine.

The best thing I've done for my training was to buy BRAWN. Best damned book I've read on training. Squats man, it's all about Squats.
R-S


#3

3dmuscle keep an open mind and do some searches on routines. Your going to see a lot of different information out there. No matter what you choose your going to need to keep changing things up to keep making progress, that much i think most people would agree with. This whole iron game is a vast sea of information so try your best not to get too overwhelmed.


#4

Personally, I have had much better results training each muscle group twice a week.


#5

Twice, there is no question... especially if you are an athlete. Keep this in mind, the russians (best powerlifters) do some form of squat 4 days a week.


#6

This is such a personal question. Everyone is different and has a different opinion. For general purposes or if you're maintaining, once per week is probably fine. If you need to prioritze a bodypart, the more work the better, so try for two. If your recovery is not impeded and you enjoy training, why not go for a little more per week, but watch for signs of overtraining.


#7

Age is also a factor. Obviously, the older you get, the longer time required for recovery, and the easier it is to overtrain. Listen to what your body tells you, and go with that.


#8

3dmuscle

Working out = Stress
Job = Stress
School = Stress
Girlfriends = Stress
Friends = Stress
Personality Type(worrier) = Stress
Rec Sports = Stress

Strength/Hypertrophy routines should take into consideration all aspects of your life. Humans can only handle X-amount of stress before we're buried by it, and things turn ugly.

What does your weekly schedule look like?