Is training each muscle once per week effective for natural bodybuilders?
If you train it right, yesOriginally Posted by ClaudioAnimal
A lot of variables that play into that statement. Just a general answer for the question, yes it can be done and it can be more than enough depending on how you go about it.
Not necessarily, less is often more. You don't grow in the gym you grow when you eat and follow it with sufficient rest. Don't fall into that hole, that if I train chest 3 times a week it'll grow three times as much.Originally Posted by ClaudioAnimal
>SNS-Glycophase<Serious Nutrition Solutions Rep
Things such as intensity, frequency, volume, and recovery are all interrelated in a somewhat complex, but not overly so, relationship. Simply stated, each probably has a range where it can be "sufficient," "optimal," and "too much."
Working something once a week? Sure, it's definitely sufficient. Is it optimal? Probably not. But would working it out 3-5 times a week be beneficial? Well, it depends on what muscle group to be frank. Using NY's example, chest, it'd probably be too much. (The catch is that something like the hamstrings and certain back muscle groups can be work very frequently depending on your volume and intensity).
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
I have "basic" requirements each week. - Since I powerlift, everything is dedicated to my Squat, Bench and Deadlift. I have to ask myself what needs the most attention, and through what type of training.
Typically, I use the Wendler 5/3/1 approach, and will vary my accessory work based on what needs accomplished.
When I was a bodybuilder, my best physical improvements were done by hitting each muscle multiple times per week with low volume, albeit heavy weight. - Heavy meaning in the range of 5-7 reps. Honestly, it was an easy workout, but it burned me out FAST. I couldn't do it for an extended period of time (over 8 weeks). Each workout involved a different exercise for the muscle. I would do each muscle 3x/wk. 6 sets in total (2 warmup, 4 working) for each muscle worked.
One muscle per workout, once a week is fine, but it's typically regarded as a beginners protocol.
I would say 8-12 weeks, given that the stimuli is not the exact same during this time course. 3-4 weeks appears to be the optimal biological window for integrating the training response. With this time course you have the greatest potential to maintain the cumulative effects of training (i.e.: gains in strength, power, hypertrophy, etc.); however, anything beyond 5-6 weeks brings about accommodation and stagnation (cease of gains, a trend toward losing gains, and boredom/loss of motivation). If you look at most successful programs, you'll notice they run in 3 week cycles. Russian block periodization uses 3-4 week blocks of training for specific goals, west side conjugate runs in 3 week cycles using the same exercise for the dynamic work, Wendler's 531 that goes in 3 week cycles, etc.
-Chest and Bis
-Back and Tris
-shoulders and tris
-Back and Deadlifts
-Chest and Bis
How long do you lift for? How many exercises are you usually doing per muscle group?
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