How often do you guys train each bodypart?

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    How often do you guys train each bodypart?


    How many times do you train chest in a week? I only go once every 7 days. Is that enough? Is it bad to train when you're still a little sore from the previous workout? I've always made sure to not train a sore bodypart. But is that the right way to go? Maybe the little soreness that's still around a few days later is okay to train through...

    At any cost, I just feel like I'm not hitting the muscle enough by training only once per week. My schedule usually looks like this:

    Monday: Chest/Triceps
    Tuesday: Back/Biceps
    Wednesday: Legs
    Thursday: Shoulders/Traps

    When I switch things up, my schedule might look like this:

    Monday: Chest
    Tuesday: Back
    Wednesday: Legs
    Thursday: Biceps/Triceps
    Friday: Shoulders/Traps

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    Well I train movement patterns not bodyparts. So I might bench 3 times a week. Sometimes I might squat 4 times a week as well. However I usually train a upper body pull, upper body push, hip dom and quad dom movement in each time i train.
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    damn squats 4 times a week? how the hell do you walk?

    in all seriousness what kind of progress do you see in your lifts if you're using that routine?
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    Well that squat routine was the smolov routine you do for three weeks, then test for a new max in week four. Also I have used Korte's 3x3 program. I found that hitting "bodyparts" more often works better for me. I tried all the bodybulding splits with high reps, and put on just fat.
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    Quote Originally Posted by Psoas10
    Well that squat routine was the smolov routine you do for three weeks, then test for a new max in week four. Also I have used Korte's 3x3 program. I found that hitting "bodyparts" more often works better for me. I tried all the bodybulding splits with high reps, and put on just fat.

    Bro since when does a bodybuilding split, "put fat on you", hate to break the news to you, but thats your diet/nutrition not being in check
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    May I lay down a light hint?

    How many times do you train chest in a week? I only go once every 7 days. Is that enough? Is it bad to train when you're still a little sore from the previous workout? I've always made sure to not train a sore bodypart. But is that the right way to go? Maybe the little soreness that's still around a few days later is okay to train through...

    At any cost, I just feel like I'm not hitting the muscle enough by training only once per week. My schedule usually looks like this:

    Monday: Chest/Triceps
    Tuesday: Back/Biceps
    Wednesday: Legs
    Thursday: Shoulders/Traps

    When I switch things up, my schedule might look like this:

    Monday: Chest
    Tuesday: Back
    Wednesday: Legs
    Thursday: Biceps/Triceps
    Friday: Shoulders/Traps
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    Best PCT traing after 12 weeker? I've read a 3-day split, several warm -up sets then only 2-3 heavy sets of the basic movements.
    Or, also, just reduce on-cycle # of sets i.e. 10 sets for chest during PCTinstead of 16 sets when on.

    Any thoughts???

    I have all the pct supp.s chemical area covered.
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    All of this how many times per week and the hype I've been hearing about HST has got me thinking...I'd be interested to see what bobo has to say...

    anyway, here's an article I retrieved from the HST website:

    http://www.hypertrophy-specific.com/...iningfreq.html
    ============================== ====================





    Whether you are sold on heavy weight and low reps, or less weight and more reps, if your training frequency is not planned with the same scrutiny as other aspects of your routine, you may be wasting time unnecessarily. With a little insight into the factors affecting the optimal timing of your workouts, you may just experience more success than you believed you could.

    Knowing exactly when your muscles need to be trained again after the previous workout is difficult to judge with absolute certainty. Recent research in the area of muscle damage and recovery is showing results that may surprise you. Science is now showing us things that may change the way you train forever!

    When you lift weights, you cause damage to your muscles. This is often referred to as "microtrauma". Microtrauma involves the tearing and shearing of delicate protein structures within your muscle cells. This may sound bad but in reality it is necessary for the initiation of growth after your workout.

    This microtrauma may be expected to require you to postpone your next workout until your muscles are back to normal. It is this logic that your average personal trainer will use when he/she tells you to wait, sometimes a full week, before training the same body part again. Recent research however is showing us that putting off your next workout until your muscles have "fully recovered" may not be necessary or even desirable!1,2,3 In a study performed at the University of Alabama4, two groups of subjects performed the same periodized resistance training routine either once per week or three times per week. The results showed that muscle mass increases were greater in the three workout per week group, compared to the one workout per week group. In addition, the strength increases in this group were on average 40% greater! So what does this mean to you? It means the fear of overtraining, which sometimes verges on paranoia, may be preventing you from getting the most gains you can in the gym.

    So science is telling us that training a muscle group approximately every 48 hours may be more effective than training it once or twice per week. If you train your whole body three times per week with your current workout routine it might take several hours to complete. I doubt many of us would have time for that. Does this mean you can't reap the benefits of more frequent training? Once again, new research provides us with some answers.

    In a study performed at Montclair State University5 researchers investigated the effect of a single set vs. a multiple set routine on increasing upper body strength. They had the subjects perform either one set or three sets of bench press, incline dumbbell press and flat dumbbell flies using ten reps, three times per week for 12 weeks. This kind of study has been done before but this one is particularly valuable because it involved previously "trained" subjects. This is significant because untrained subjects will usually respond positively to virtually any training routine. Just because a training strategy works for beginners doesn't mean it will work for experienced lifters. These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible.

    A sample whole body workout might look like this:


    10-15 minute warmup on bike or treadmill

    Squats, 1-2 warm up sets and 1 work set of 6-8 reps

    Leg curls, 1 work set of 6-8 reps

    Bench press, 1 warm up and 1 work set of 6-8 reps

    Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary)

    Dips, 1 work set of 6-8 reps. (Add weight as necessary)

    Seated rows, 1 work set of 6-8 reps

    Lying tricep extensions, 1 work set of 6-8 reps

    Preacher curls, 1 work set of 6-8 reps


    You will notice that this type of training relies heavily on compound exercises. This is necessary to keep the number of exercises down. Don't worry about this however; compound exercises should be the foundation of any muscle/strength building program.

    This is just some of the research used to create Hypertrophy Specific Training. If you want to get the most out of your efforts in the gym, you have got to incorporate new knowledge as science uncovers it. The message here is that by reducing the volume of sets per exercise, and by increasing the frequency that you train each muscle group, you may experience new gains you thought previously impossible. Through a little bit of trial and error you should be on your way to the physique you've always wanted.

    << Back to Articles





    References:

    1) Nosaka K, Clarkson P.M. Muscle damage following repeated bouts of high force eccentric exercise. Med. Sci. Sports Exrc., 27(9):1263-1269,1995

    2) Smith LL., Fuylmer MG., Holbert D., McCammon MR., Houmard JA., Frazer DD., Nsien E., Isreal RG. The impact of repeated bout of eccentric exercise on muscular strength, muscle soreness and creatine kinase. Br J Sp Med 28(4):267-271, 1994

    3) T.C. Chen, Taipei Physical Education College, and S.S. Hsieh, FACSM,. The effects of a seven-day repeated eccentric training on recovery from muscle damage. Med. Sci. Sports Exrc. 31(5 Supp) pp. S71, 1999

    4) McLester JR., Bishop P., & Guilliams M. Comparison of 1 and 3 day per week of equal volume resistance training in experienced subjects. Med. Sci. Sports Exrc. 31(5 Supp) pp.S117 1999

    5) Curto MA., Fisher MM. The effect of single vs. Multiple sets of resistance exercise on strength in trained males. Med. Sci. Sports Exrc. 31(5 Supp) pp.S114, 1999

    Copyright © 2002 Metabolic Innovations, LLC. All rights reserved.
    ============================== =======================
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    I'm thinking I may train each bodypart twice a week, but as follows.

    For each bodypart:
    Day 1: Warmup, 8-12 sets
    Day 2: Warmup, 1 working set heavy, 1 working set light
    So, I'll have one of the above schedules for: legs, back, arms, chest, shoulders, etc.

    Here's an example, ** indicates short (1-2rep) day.
    Mon: Legs / **shoulders
    Tues: Chest / **arms
    Wed: Back / ** legs
    Thurs: Shoulders / **back
    Fri: Arms /**chest
    Sat: off
    Sun: off

    I'm going to put more thought into that split; it still looks funny. Maybe I'll take an extra day off--we'll see...but that should just give you an idea of what I'm thinking about.
    Based off of HST principles, theoretically, this should be of some benifit to me, so if I see gains from this, I may alter my routine...we'll see. Maybe I'll log it.
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    I get best results from working body parts 2 times a week, with high volume. Since im concentrating on arms mostly, I have been doing this routine with very good success:

    Monday-Legs:
    Squats, SLDLs, machine hack squats, leg extentions, calf raises.

    Tuesday-chest/arms:
    Bench, Incline dumbell press, Machine Flys, Dips, Barbell curl,Tricep pully pushdown with bar of choice.

    Wed-off
    Thurs-off
    Friday-back and calves
    Pull ups, Pull downs, bent over barbell row, seated cable rows, dumbell shruggs, calf raises.

    Saturday-Shoulders/arms
    Seated dumbell military press, Machine presses, Lateral raises(conentrating on trap usage), front and/or side dumbell raises, some random tricep movement, hammer curls, reverse grip curls with ezcurl bar.
  

  
 

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