How Often to Work Muscle Groups?

Im 6’2, 210, 13% BF, been training for almost 3 years. My goal is to weigh 250 pounds at 10% BF. I am not doing any cardio right now. I am trying to gain size.

My question is, should I be working each muscle group 1 or 2 times a week?

I had a trainer for a few months and he told me that training each muscle group once a week is not enough. He had me doing Chest/Back/Tris on Monday and Thursday. Shoulders/Legs/Bis on Tuesday and Friday.

Right now I am working each muscle group twice a week using a 3 day on, 1 day off program. For example: Chest/Back Monday. Shoulders/Legs Tuesday. Bi/Tris Wednesday. Thursday off. Repeat Fri Sat Sun ON, Mon OFF. Repeat.

Will I see better gains from using this 3 day on, 1 day off program OR using something like the original HSS-100 program working each muscle group once a week?


Too many different schools of thought on this one. The best answer sounds smart-assed, but I don’t intend it that way.

You’ll have to try it both ways and see what works better for you. It’s that simple and that aggravating.

Thanks for the reply Jay.