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Message
Is hitting muscle groups once per week enough?
Posted on 5/27/20 at 6:55 pm
Posted on 5/27/20 at 6:55 pm
About seven weeks into hitting Blue Star and the results are a little slower than I would like. On most routines I am seeing incremental increase, but on some, I am just flat stagnant - particularly upper body (chest & back). Frustrating.
My question, though is the breakdown of the lifting frequency. Is hitting Chest once per week enough? It is a four-day weekly model - MTThF. Off WSS.
Monday: Chest/Tris
Tuesday: Quads/Calves/Abs
Thursday: Shoulders/Biceps
Friday: Hamstrings/Back
And if once per week isn't enough, how do you find the balance without being in the gym lifting everyday? Say lifting muscle groups twice per week is optimal, which I believe is correct, how do I double up four routines (about 90 minutes each)? I will take any advice. My goal is gain size in my chest and arms primarily. My legs are really strong (based on numbers) and trying to slim down.
My question, though is the breakdown of the lifting frequency. Is hitting Chest once per week enough? It is a four-day weekly model - MTThF. Off WSS.
Monday: Chest/Tris
Tuesday: Quads/Calves/Abs
Thursday: Shoulders/Biceps
Friday: Hamstrings/Back
And if once per week isn't enough, how do you find the balance without being in the gym lifting everyday? Say lifting muscle groups twice per week is optimal, which I believe is correct, how do I double up four routines (about 90 minutes each)? I will take any advice. My goal is gain size in my chest and arms primarily. My legs are really strong (based on numbers) and trying to slim down.
9
Posted on 5/27/20 at 7:12 pm to rpg37
Is Blue Star a program I'm not familiar with?
There are plenty good 2x a week programs. If you can post the current program/progression you're following, happy to throw my 2 cents in about which one might be good.
This is my personal opinion only, but for natural lifters who are not moving more than 500/400/600 on squat/bench/dead, 2x body part frequency is better than one.
There are plenty good 2x a week programs. If you can post the current program/progression you're following, happy to throw my 2 cents in about which one might be good.
This is my personal opinion only, but for natural lifters who are not moving more than 500/400/600 on squat/bench/dead, 2x body part frequency is better than one.
Posted on 5/27/20 at 7:22 pm to rpg37
Yes it is
I started making some of my best strength gains in programs that have each heavy compound lift only once a week
For hypertrophy you can try once a week for compound for raw strength and the another day do accessory lifts for those muscle groups
It depends on you if you want to train the same groups hard more than once a week
Plenty of good programs have it only once a week
I started making some of my best strength gains in programs that have each heavy compound lift only once a week
For hypertrophy you can try once a week for compound for raw strength and the another day do accessory lifts for those muscle groups
It depends on you if you want to train the same groups hard more than once a week
Plenty of good programs have it only once a week
Posted on 5/27/20 at 7:23 pm to Rep520
Posted on 5/27/20 at 7:31 pm to rpg37
In my opinion, programs like this give too much volume on one day. For example, squat and front squat are both compound movements that take a lot of energy and technique to complete. If you are moving 80% of your max on back squat I don't think there's really anyway you can maximize the effectiveness of the front squat.
I personally loved Wendlers BBB program (you can fine it online all over the place). Using your program it would be something like barbell bench on Monday with some accessories followed by incline on Thursday. Back squat on Tuesday, front squat Friday. I found this gave me just enough recovery time to maximize the stimulus of each lift while still getting a lot of volume.
The program you posted looks good overall, I just think you could max it out more by moving the big lifts into split days.
I personally loved Wendlers BBB program (you can fine it online all over the place). Using your program it would be something like barbell bench on Monday with some accessories followed by incline on Thursday. Back squat on Tuesday, front squat Friday. I found this gave me just enough recovery time to maximize the stimulus of each lift while still getting a lot of volume.
The program you posted looks good overall, I just think you could max it out more by moving the big lifts into split days.
Posted on 5/27/20 at 7:49 pm to rpg37
I'd look into 5/3/1's 4 day bodybuilder variant.
Here's a link, select bodybuilder and put in your stats:
5/3/1 calculator
If you take a look at this, it will explain in more detail:
5/3/1 bodybuilding breakdown
Just my two cents, but it is a tested program designed for intermediates like you.
Here's a link, select bodybuilder and put in your stats:
5/3/1 calculator
If you take a look at this, it will explain in more detail:
5/3/1 bodybuilding breakdown
Just my two cents, but it is a tested program designed for intermediates like you.
Posted on 5/27/20 at 8:02 pm to rpg37
Yes. Plain and simple.
Posted on 5/27/20 at 10:11 pm to rpg37
Full Body 5x Per Week: Why High Frequency Training Is So Effective
By Jeff Nippard. IDK if you guys have good or bad opinions of him.
Also mentions some secretive Norway study that Norway would not release exact results on.
By Jeff Nippard. IDK if you guys have good or bad opinions of him.
Also mentions some secretive Norway study that Norway would not release exact results on.
Posted on 5/28/20 at 12:36 am to Rep520
That BBB Bodybuilding would be good except:
1. Those are incredibly long sessions. Probably at least two hours.
2. Leaves no room for conditioning (unless you did it separate from the workout) but again, you’re spending so much time lifting as is. And that doesn’t even take into account mobility which I probably spend 20 mins on before I even work out.
3. It would still be fun to try though.
1. Those are incredibly long sessions. Probably at least two hours.
2. Leaves no room for conditioning (unless you did it separate from the workout) but again, you’re spending so much time lifting as is. And that doesn’t even take into account mobility which I probably spend 20 mins on before I even work out.
3. It would still be fun to try though.
Posted on 5/28/20 at 7:15 am to GeorgeTheGreek
I hate the keg extensions and leg curls as your main mover in this.
Use front squat and Romanian deadlifts or split squats and ghr if you must switch from sqUat and deadlifts, but imo leg extensions should never be programmed heavy like that.
Use front squat and Romanian deadlifts or split squats and ghr if you must switch from sqUat and deadlifts, but imo leg extensions should never be programmed heavy like that.
Posted on 5/28/20 at 7:27 am to zatetic
quote:
Full Body 5x Per Week: Why High Frequency Training Is So Effective
By Jeff Nippard. IDK if you guys have good or bad opinions of him.
Also mentions some secretive Norway study that Norway would not release exact results on.
If you absolutely love just lounging around the gym all day 5 days a week this is a good plan. No thanks.
Posted on 5/28/20 at 7:45 am to rpg37
For me—no, but it depends on your experience level and goals. If you’re a bodybuilder, most likely you’re going to be hitting at least one major lagging body part twice a week to bring it into proportion.
If you’re a regular joe just getting in shape, yeah it’ll be enough
If you’re a regular joe just getting in shape, yeah it’ll be enough
Posted on 5/28/20 at 7:49 am to rpg37
quote:
Monday: Chest/Tris
Tuesday: Quads/Calves/Abs
Thursday: Shoulders/Biceps
Friday: Hamstrings/Back
I would consider changing this up. A lot of people do this combination but I stick to one group per day. I.e. arms, shoulders/back, legs, and I mix in core everyday
Posted on 5/28/20 at 8:33 am to OleWarSkuleAlum
quote:
If you absolutely love just lounging around the gym all day 5 days a week this is a good plan. No thanks.
Well the Norway study showed people gained strength twice as quickly with it.
There was also the point about how much higher quality each day lift is compared to the other splits since you aren't lifting after diminishing returns.
Posted on 5/28/20 at 9:15 am to rpg37
quote:
About seven weeks into hitting Blue Star and the results are a little slower than I would like. On most routines I am seeing incremental increase, but on some, I am just flat stagnant - particularly upper body (chest & back). Frustrating.
I’m doing the full body Blue Star workout every Sunday with CrossFit and Oly training the rest of the week.
I have added weight on every lift each week in Squat, Bench, Deadlift, Strict Press and Tricep Dips. It’s a 5x3 program where I operate in the 80-85% range of my 1RMs.
Posted on 5/28/20 at 10:08 am to LSUAlum2001
Yeah, I mean I am trying my best...for instance, yesterday I did my Day 1 workout. Incremental increase in each of the first four routines, but by the time I got to close grip bench, my arms were shot...absolutely tightened up with lactic acid from all the preceding pressing and could not do what I did in preceding weeks in the next three. So...arbitrary increase is just not possible...I dont know what the right balance is, but I just feel like I am not making strength gains hitting things once per week.
Day 4: Barbell Rows and Chin-ups (BARELY) have seen no improvement since week one. The only ones where I have seen no improvement. I just don't feel like I hit back enough to make strength gains.
Day 4: Barbell Rows and Chin-ups (BARELY) have seen no improvement since week one. The only ones where I have seen no improvement. I just don't feel like I hit back enough to make strength gains.
This post was edited on 5/28/20 at 10:10 am
Posted on 5/28/20 at 10:59 am to rpg37
If you start with the same lifts and follow them in order every time, you will be gassed later on each body part.
Mix up. If you start with this order: ABCD in one workout, go with BCDA order the next.
Or just do what I do. One lift per body part and rotate them every month of so.
Flat Bench or Incline
Back Squat or Front Squat
Regular Deadlift or Sumo Deadlift
Standing Strict Presses or Seated DB presses
etc
I’m doing other things during the week so this is more than sufficient for me.
Mix up. If you start with this order: ABCD in one workout, go with BCDA order the next.
Or just do what I do. One lift per body part and rotate them every month of so.
Flat Bench or Incline
Back Squat or Front Squat
Regular Deadlift or Sumo Deadlift
Standing Strict Presses or Seated DB presses
etc
I’m doing other things during the week so this is more than sufficient for me.
This post was edited on 5/28/20 at 11:49 am
Posted on 5/30/20 at 8:46 am to rpg37
I change up my routine every 4-5 weeks. I pick a muscle group I want to focus on and do it Monday and Thursday. And every other muscle group only once a week. If I’m satisfied with the gains I’ll move to another routine
Posted on 5/30/20 at 11:44 am to zatetic
quote:
By Jeff Nippard. IDK if you guys have good or bad opinions of him.
A true moron who enables his fit chick GF’s eating disorder behavior. Also wouldn’t follow the fitness advice of a dwarfed manlet who is likely on the juice. Also comes across as a pretentious douche with this scientific study shtick I doubt he has the real education for but throw enough buzzwords in there and people will believe.
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