T Nation

What About Undertraining?

would training 1 muscle a week intensely be enough to stimulate muscle growth or is that too much rest. i know this is an individual question, but i’m sure many of you guys would know this.

One muscle a week sounds wierd. Even if you narrowed it down to one muscle group a week, you would wait at least a month before training it again. That’s way too little.

Do you mean train each muscle group once per week? A lot of experienced trainers do this. I think CT’s workouts are based on this, and many bodybuilders do this as well. That’s fine, as long as you find a good program.

sorry guys, i miss wrote that. i meant training each muscle group once a week. so lets say i would do chest monday biceps tuesday, triceps wednesday, shoulders thursday, back every friday, legs saturday, abs sunday. repeat. is that tooo much rest?

That is a very advanced schedule you put forth matey.

My recomendation would be thrice weekly:

DB Incline Bench Press
Close Grip Underhand Chins or Lat Pull Downs
Dips
Wide Grip Pull Ups or Lat Pull Downs
Flat Bench Flyes
Seated Rows
DB Seated Military Press
DB Shrugs
Squats
Deadlifts
Leg Extensions (High Reps)

1 set of each. Do 15 reps on M, 5 reps on W and 10 reps on F. Add in one set of curls or tricep exercises if you feel the need to hit arms even more. This workout should take no longer than 45 minutes. Warm up can be a short as push ups, pull ups, light squats. You don’t need to live in the gym to look better than 99% of the people out there. Frequency is your friend, not your enemy…especially for a beginner. With a workout like the above, protein synthesis will be complete within 48 hours of a workout and your muscle ready to be worked again for maximum initial growth.

Add in cardio and make whatever dietary changes are necessary to get to where you want to be.

To exploit your icky newbieness I highly reccomend doing three weeks of three-day-a -week TBT and then in week four, train six days in a row, TBT style. Obviously you don’t wanna go to failure or max out. After the over-training week, take a week off. You will respond quite well to this. You’re basically doing A LOT of volume and then backing off before you burn out.

[quote]hokejka wrote:
sorry guys, i miss wrote that. i meant training each muscle group once a week. so lets say i would do chest monday biceps tuesday, triceps wednesday, shoulders thursday, back every friday, legs saturday, abs sunday. repeat. is that tooo much rest?[/quote]

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