- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
How often should you workout each body part?
Posted on 6/7/17 at 9:05 pm
Posted on 6/7/17 at 9:05 pm
Say you do a split routine, how often should you hit each body part? Is it okay to do once a week? Should I aim for more?
5
Posted on 6/7/17 at 9:20 pm to DudeK2
As fast as you can recover from. You will have to find the balance between volume and recovery. For most it will twice a week until you get to an advanced level
Posted on 6/7/17 at 9:20 pm to DudeK2
I hit each muscle group twice a week. Ex:
Monday: Legs and chest
Tuesday: back and triceps
Wednesday: shoulders and biceps
Thursday: legs and chest
Friday: back and triceps
Saturday: shoulders and biceps
Sunday: rest
When I start again on Thursday, I obviously mix it up with exercises.
Monday: Legs and chest
Tuesday: back and triceps
Wednesday: shoulders and biceps
Thursday: legs and chest
Friday: back and triceps
Saturday: shoulders and biceps
Sunday: rest
When I start again on Thursday, I obviously mix it up with exercises.
This post was edited on 6/7/17 at 9:21 pm
Posted on 6/7/17 at 9:21 pm to lsu777
quote:
As fast as you can recover from. You will have to find the balance between volume and recovery. For most it will twice a week until you get to an advanced level
This too. Takes a while to work up to it, but once you're rollin' you're a damn beast.
Posted on 6/7/17 at 10:22 pm to BeachDude022
When you start over, do you repeat any excercises? How many excercises are you doing per day per muscle group?
Posted on 6/8/17 at 3:56 am to DudeK2
For me it's usually every 5 days, listen to your body, training routines & recovery is going to be different for everyone.
Posted on 6/8/17 at 6:51 am to lsuhunt555
quote:
When you start over, do you repeat any excercises? How many excercises are you doing per day per muscle group?
Honestly, the number of sets depends on how I feel that day. Like yesterday, I did back and triceps and I was pretty tired from work and late getting into the gym. My workout was this:
Circuit 1:
Weighted Pull ups 5 sets
Rope push downs 3 sets
Overhead rope triceps 3 sets
Circuit 2:
Lat pulldowns 3 sets
Cable rows 3 sets
Circuit 3:
Dumb bell tricep extension 3 sets
One arm row 3 sets
Dumb bell kick backs 3 sets
I don't usually repeat the same exercise that week again, I do something different every day. I've been doing this for so long that i just make it up as I go. Hope that helps some.
This post was edited on 6/8/17 at 6:52 am
Posted on 6/8/17 at 7:01 am to DudeK2
7 times
Arms, chest
Arms, chest
Arms, chest
Arms, chest
Arms, chest
Arms, chest, back
Arms, chest
Arms, chest
Arms, chest
Arms, chest
Arms, chest
Arms, chest, back
Posted on 6/8/17 at 8:11 am to lsu777
quote:
As fast as you can recover from.
What's your definition of recover? I'm very confused by this thread. I worked out in HS and college and am just getting back to the gym now in my late 30's. The idea of working a muscle group once every 5 days or once a week sounds really odd. How do you get stronger that way? I'm alternating chest arms/legs back every other day right now 6 days a week. should I be skipping more days in between?
Posted on 6/8/17 at 8:55 am to OldSouth
I was joking on my last reply but if you tax your CNS enough, you won't need to workout that muscle more than once. I believe in Greyskull he advocates for deadlift only once since CNS recruitment is the highest. Squats are twice a week and the presses are twice a week.
I workout with extreme intensity. I usually can't workout the same muscle 2x a weeek because of it. If I backed off the intensity and added a little more volume, my body could recomp better. When your CNS is taxed, you will know it.
I like to group my muscles into 2 categories: endurance and dynamic. I don't usually call them that but I usually don't say what they are all the time
I say the endurance muscles are the legs, arms, shoulders, and forearms. They do better for me with more volume because they are used every day by walking or doing random things.
The dynamic muscles are the back and chest. These require more intensity and heavier weight to grow.
This is for my body though. It may be the same for others but I doubt its a good general rule.
I workout with extreme intensity. I usually can't workout the same muscle 2x a weeek because of it. If I backed off the intensity and added a little more volume, my body could recomp better. When your CNS is taxed, you will know it.
I like to group my muscles into 2 categories: endurance and dynamic. I don't usually call them that but I usually don't say what they are all the time
I say the endurance muscles are the legs, arms, shoulders, and forearms. They do better for me with more volume because they are used every day by walking or doing random things.
The dynamic muscles are the back and chest. These require more intensity and heavier weight to grow.
This is for my body though. It may be the same for others but I doubt its a good general rule.
Posted on 6/8/17 at 9:11 am to OldSouth
recovery would be when you central nervous system is fully recovered.
Your best results usually come when increasing strength. You increase strength by becoming more effecient at a lift, making the muscle bigger or by recruiting more fibers to complete the lift. You cant do any of these things without receovery.
Right now you are prolly fine but you will hit a wall sooner rather than later with CNS fatigue and overtraining. But honestly from the looks of what you are doing, you should pick a program already established.
ANd Honestly from the type of questions that you and the OP are asking you would be much better off stop trying to create your own program and run one created by one some of the best coaches in the world. You are not going to create a better program then them and they have worked with hundreds of trainees from the most novice of the novice to advanced lifters/bodybuilders/physique guys.
I highly reccommend wendlers 5/3/1 and the greyskull LP. Both of these are more well rounded programs with a good mix of strength/hypertrophy i.e. powerbuilding.
Everything you want to know about greyskull
Wendler Books If you like wendler, I can not reccommend the 5/3/1 forever book enough. Best book I have ever read on training.
MADCOW 5x5 is a bodybuilding centric 5x5 great program
if you want to go more bodybuilding oriented then I suggest reading leangains.com and going over to redditt and downloading the 31min AMA spreadsheet.
Max-OT is another good bodybuilding style program
Kinobody Greek God program would serve you well
Honestly of all the programs above, based on the questions yall are asking, greyskull is for yall. Then on to 5/3/1
Your best results usually come when increasing strength. You increase strength by becoming more effecient at a lift, making the muscle bigger or by recruiting more fibers to complete the lift. You cant do any of these things without receovery.
quote:How often do you think you can really train a muscle group with substantial volume? You can do one set and work it everyday but if you know how to do that one set with enough intensity, then that muscle will be sore and recovering for a few days. As you get stronger you will need more time between sessions and more frequent deloads due to the increased loads putting increased stress on the muscle.
. The idea of working a muscle group once every 5 days or once a week sounds really odd.
quote:yes you should be taking more time off. And are you not working back? are you doing the basic barbell lifts or variants? if not then you are essentially wasting your time. Working a muscle EOD can work and will work for a while but deloads are going to have to be frequent or you are going to feel beat up and as loads increase the frequency of these deloads/rest periods are going to increase also.
I'm alternating chest arms/legs back every other day right now 6 days a week. should I be skipping more days in between?
Right now you are prolly fine but you will hit a wall sooner rather than later with CNS fatigue and overtraining. But honestly from the looks of what you are doing, you should pick a program already established.
ANd Honestly from the type of questions that you and the OP are asking you would be much better off stop trying to create your own program and run one created by one some of the best coaches in the world. You are not going to create a better program then them and they have worked with hundreds of trainees from the most novice of the novice to advanced lifters/bodybuilders/physique guys.
I highly reccommend wendlers 5/3/1 and the greyskull LP. Both of these are more well rounded programs with a good mix of strength/hypertrophy i.e. powerbuilding.
Everything you want to know about greyskull
Wendler Books If you like wendler, I can not reccommend the 5/3/1 forever book enough. Best book I have ever read on training.
MADCOW 5x5 is a bodybuilding centric 5x5 great program
if you want to go more bodybuilding oriented then I suggest reading leangains.com and going over to redditt and downloading the 31min AMA spreadsheet.
Max-OT is another good bodybuilding style program
Kinobody Greek God program would serve you well
Honestly of all the programs above, based on the questions yall are asking, greyskull is for yall. Then on to 5/3/1
Posted on 6/8/17 at 9:53 am to Hu_Flung_Pu
Thanks Hu, I guess I'm not working the muscles intensely enough because I rarely get sore. Been back in the gym for 5 weeks now.
Posted on 6/8/17 at 9:55 am to lsu777
quote:
Right now you are prolly fine but you will hit a wall sooner rather than later with CNS fatigue and overtraining. But honestly from the looks of what you are doing, you should pick a program already established.
You're right, I need to go ahead and get on a program. In the beginning I was just trying to do lifts that I enjoyed so I would stick with it but now that I have a routine of going to the gym everyday I might as well get serious. I'll check out greyskull.
Posted on 6/8/17 at 10:05 am to Hu_Flung_Pu
quote:
I say the endurance muscles are the legs, arms, shoulders, and forearms. They do better for me with more volume because they are used every day by walking or doing random things.
This is a very good point. You will see this for 99% of people too. Its why people respond so well to high rep work on both legs and calves. 20+ rep squats even with lower weight works crazy good for quads.
Wendlers boring but sore challenge seems to be the best interation of 5/3/1 for shoulders and of all the 5/3/1 versions it has the most volume at a high intensity than any of the other versions (10 sets of 5 reps peaking at 85% of training max in week 13)
also who has the best forearms? labor type workers who either turn wrenches all day or that carry heavy loads all day. ballerinas usually have amazing calfs and all they do is do toe lifts all damn day.
I will say the back can make good progress from a little more volume in the form of just hanging, but in general heavy arse loads work best for it. Same with chest.
Posted on 6/8/17 at 4:06 pm to DudeK2
For me it's twice a week.
All my push exercises on Monday
All my pull exercises on Tuesday
Cardio/abs on Wednesday
Repeat
I take a day off whenever my body tells me to which is usually two days a week.
All my push exercises on Monday
All my pull exercises on Tuesday
Cardio/abs on Wednesday
Repeat
I take a day off whenever my body tells me to which is usually two days a week.
Page 1 of 1
Popular
Back to top
Follow TigerDroppings for LSU Football News