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simple question

  1. curtstl7's Avatar
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    simple question


    work each muscle once a week or two?

  2. russy_russ's Avatar
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    It depends on many factors: metabolism, routine, diet, sleep, age..
    If you workout to the point where you develop DOMS (delayed on-set muscle soreness) you have to wait until that muscle group is completely healed which could be anywhere from 2-5 days depending on the factors mentioned above. If you workout that group within that time frame they will only be able to generate ~80-90% of the maximal force they are capable of.
  3. curtstl7's Avatar
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    well ive been at it about a year now, went from 123 pounds to 157 thanks to diet and hard work, i still consider myself a beginner though. i however have hit a plateau and been going from routine to routine because my dumb ass read a few books and one tells me one thing and the other book tels me something else, i think i confused myself.
    i have very fast metabolism.
    •   
       

  4. russy_russ's Avatar
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    You need to figure out your training goals and from there the best plan of attack can be determned. If you have any questions about what you've read post or pm them.

    Posted from an iPhone
  5. fightbackhxc's Avatar
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    I second russy russ.
  6. Aggravated's Avatar
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    You have to know exactly what you want to do before you determine this. I go with once per week, but I am looking to put on mass.
  7. curtstl7's Avatar
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    i want to gain mass, im still pretty thin, not skinny anymore, but still thin.
    i have been doing...

    mondays...
    squats
    chest
    delts
    tris

    tuesdays...
    calves
    back
    bis
    abs

    and repeat on fridays and saturday.
    my diet and calorie and protien intake is close to perfect and i take about 5g of creatine a day as well.
  8. russy_russ's Avatar
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    Quote Originally Posted by curtstl7 View Post
    i want to gain mass, im still pretty thin, not skinny anymore, but still thin.
    i have been doing...

    mondays...
    squats
    chest
    delts
    tris

    tuesdays...
    calves
    back
    bis
    abs

    and repeat on fridays and saturday.
    my diet and calorie and protien intake is close to perfect and i take about 5g of creatine a day as well.
    Define 'close to perfect'..
    Also post your sets/reps/rest
  9. SFW
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    Personally i wouldn't do a split like that but if it's working for you then stick with it. I prefer a little more concentration.
  10. curtstl7's Avatar
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    squats...3x12-8
    incline press...3x12-8
    flat bench press...2x12-11
    pec dec fly...2x9-8
    shoulder press...3x11-8
    skullcrushers...3x10-8
    pushdowns...2x10-8


    calf raise...3x15-10
    seated cable row...3x11-7
    lat pulldowns...2x12-8
    alternating curls...3x12-8
    hammer curls...2x12-10
    abs...3x to failure

    i typically rest 50 to 90 seconds between sets

    and its worked for me, i mean 30 pounds in one year. but i want to take it to the next level. thanks for all the help.
  11. russy_russ's Avatar
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    Quote Originally Posted by curtstl7 View Post
    squats...3x12-8
    incline press...3x12-8
    flat bench press...2x12-11
    pec dec fly...2x9-8
    shoulder press...3x11-8
    skullcrushers...3x10-8
    pushdowns...2x10-8


    calf raise...3x15-10
    seated cable row...3x11-7
    lat pulldowns...2x12-8
    alternating curls...3x12-8
    hammer curls...2x12-10
    abs...3x to failure

    i typically rest 50 to 90 seconds between sets

    and its worked for me, i mean 30 pounds in one year. but i want to take it to the next level. thanks for all the help.
    30 lbs? How much of it was LBM and were you using anabolics?
  12. Future
    Future's Avatar

    Depends on alot of things...simple question but complicated answer. Lots of things to consider.

    I train some things twice a week...and some things once a week. See my journal.
  13. Matt6969's Avatar
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    i normally do 2 but i am switching to one because everything i have read and been told says that is the better route.
  14. fightbackhxc's Avatar
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    training the same muscle group twice a week is not bad. Its actually reccomended by tons of people to do one day strength lifts than another day hypertrophy lifts. That way your building strength and size.
  15. freqfly's Avatar
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    It all depends man. My current split is a 4 day: Mon- Chest/Biceps; tues- legs; Thurs- Shoulders/triceps; fri- back/traps.

    so in essence, I'm hitting some muscle groups twice per week, one directly and one indirectly, and hitting some majors like chest and back only once. So it just depends on what your goals are and what your body responds to, everyone's different.
  

  
 

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