T Nation

Same Muscle Group Twice a Week

[quote]ds77 wrote:
I workout twice a week and feel fine; though, i do alter between heavy and light sessions. If you use same volume/intensity every workout, eventually you could overtrain or become stuck if not overtraining; however, this applies whether you workout once a week or twice a week. [/quote]

so one heavy day and on lighter day for hitting the same muscle group twice in a week would be key?

I have done one muscle group, one time each week, I have done total body multiple times a week, and I have done individual muscle groups (i.e. chest/shoulders/tris day, back/bis, leg days) multiple times a week, and I have had success with all three.

One of the best thing with lifting is that it rarely hurts to try something new, as our bodies don’t like being surprised, and switching things up can be a much needed shock for growth.

good point.

I think il try this routine.

Mon-
Morning Arms
Evening Shoulders

Tues-
HIIT cardio

Wens-
Chest/Back Morning
Arms Evening

Thus-
HIIT

Fri-
Shoulders Morning
Chest/back Evening

Sat-
Legs

Sun-
OFF

Today is the first morning of the new routine, feels real good, my arms have a real good pump goin on

i did super sets 4X4-8

Cable straight bar curls - Tricep EXT.
Side cable curls - single arm tricep ext.
Incline curls - Dips (Till Exhaustion)
Farmers walk 2x failure

Just did some HIIT this morning and will prob just jog a little bit after work tonight.

I feel real confident about this cant wait to lift tomorrow morning!!

Everything I�??ve picked up from here says variation is the key. If you have been doing 4 body part splits, something I have only tried one time and hated, you may want to try doing push pull splits (something I like) Or even full body workouts (my favorite).

[quote]HunterKiller wrote:
Everything I�??ve picked up from here says variation is the key. If you have been doing 4 body part splits, something I have only tried one time and hated, you may want to try doing push pull splits (something I like) Or even full body workouts (my favorite). [/quote]

I’v been doin this routine im on for a month or two now so i feel a platue coming on.

What i planned on doing was keeping this up for two more weeks then doing a week of complex full body exercises following http://www.T-Nation.com/article/most_recent/5_ways_to_boost_testosterone

[quote]Wildman90 wrote:
Today is the first morning of the new routine, feels real good, my arms have a real good pump goin on

i did super sets 4X4-8

Cable straight bar curls - Tricep EXT.
Side cable curls - single arm tricep ext.
Incline curls - Dips (Till Exhaustion)
Farmers walk 2x failure[/quote]

You might wana take a look at your exercise selection. Almost half of your arm routine is on cables.

Throw in some big moves like heavy bb curls, decline close-grip bench, weighted dips, ect.

[quote]wicked08 wrote:
Wildman90 wrote:
Today is the first morning of the new routine, feels real good, my arms have a real good pump goin on

i did super sets 4X4-8

Cable straight bar curls - Tricep EXT.
Side cable curls - single arm tricep ext.
Incline curls - Dips (Till Exhaustion)
Farmers walk 2x failure

You might wana take a look at your exercise selection. Almost half of your arm routine is on cables.

Throw in some big moves like heavy bb curls, decline close-grip bench, weighted dips, ect.

[/quote]

that was just the easier day of arms
normally i do…

Barbell Curl 5X4-8
Hammer Curl 5X4-8
Reverse Grip 5X4-8
Dips 5X4-8
Tricep EXT. 5X4-8
Farmer walk 2Xfailure
Wrist Curls 3X8-10

This morning had chest/back

did…

flat dumbbell press 4X6-8
cable flis 4X6-8
bent over row 4X6-8
seated row 4x6-8
lat pull down 4x6-8
close grip lat pull 2x6-8

feelin good, slammin alot of calories too

later I have Arms for the second time this week so it should be a good workout