The exceptions to the general accepted rule are calves and abs, which tend to respond well to more frequent training. Feel free to blast these regions 2 or more times per week as long as they are no longer sore.
The exceptions to the general accepted rule are calves and abs, which tend to respond well to more frequent training. Feel free to blast these regions 2 or more times per week as long as they are no longer sore.
The way I have learned is the more times you workout the more you grow. Since calves, abs, forearms, and arguably biceps tend to recover fast enough from workouts to work them out more then once a week then why not do it. I personally try to workout each body part as much as it is capable of each week.
So no, training calves and abs twice a week is not a bad idea at all.
what about FOREARMS?
I do forearms twice a week but just do reverse curls
The thing with forearms that 'can be argued' is that they get trained during every workout in some way so you might just end up overtraining them to the point where they don't grow if you give them more then one of their own days.Quote:
Originally Posted by madlib
I agree with the calves and abs argument whole-heartedly...train them 2-3 times per week as long as you are recovering properly. Forearms though...I gotta go with the overtraining thought. They get worked on arm day and on back day. Leave 'em alone after that.
I don't know about you guys, but i train my forearms and calves at least twice a week by themselves. They both refuse to grow or define themselves? When I'm done they burn like crazy and are worn out something firece, but the next morning they don't even act like I know where the weight room is.
2 possible reasons:Quote:
Originally Posted by AU_Lifter
Your forearms and your calves are both being overtrained.
or
You are doing ridiculously high amounts of sets and reps per set and drops sets etc. to get the best pump/burn you can get. When in reality the amount of strength gained each month in those bodyparts is minimal at best. And do you expect someone who makes a 25 pound increase on his bench press in a whole year no matter how he did it is gonna look any different?
So basically I think you are either working them out wrong, overtraining them, or both.
This is why I dont train calves, abs or forearms specifically, meaning I dont have a wo designed for those bodyparts. I just hit them every other workout by adding in sets between rests of whatever bodypart I am training that day. So, if Im training shoulders, instead of resting I would go do a superset using the standing calf machine and static holds using my own bodyweight off a platform for 20 reps each..the back to my shoulders. I would do this for 4 sets and that is it. Then I would do it again in a couple days, varying the exercises or the range of motion.
I also find when I do cardio..like the stepper or the stairs...I hit my calves nicely by taking a couple minutes at a time to use my calves for the stepping motion.
I went from 12 inch calves to 14 inches in a couple months...so it worked for me.
Abs and calves i agree with...its forearms i have a comment about.
I used to train forearms twice a week, on arm day and on shoulder day. I made some good gains overall, but recently i've ditched my straps, and noticed a HUGE difference in thickness and definition (im currently cutting, so take that last part with a grain of salt). Honestly, i think variety is the way to go for forearms. Like it's been mentioned, forearms really get worked at the gym, so try 2 months of hitting them up after a workout with some wrist curls/static holds/reverse curls, a month off from hitting them directly (no straps on deads, shrugs), and then if its not working, go back to training them.
just my two cents.
Forearms, calves and abs are all body parts that need to be worked more than once a week, due to the fact that you use these body parts everyday, when you eat, walk, breath etc. These muscles are used to being worked, so you have to work them alot harder and more frequently then muscles you don't work hard on a regular basis.
def agree....ive been hittin calves, abs, and forearms twice a week for a while now and have noticed steady gains
i think the best way to go is changin up the lifts ur doin...that way ur body wont become used to the workout and u can continue to gain size and strength
You need to train abs and calves multiply times a week. Every other muscle you only need to train once a week. If you do train a muscle more than once it needs 48-72 hours recovery time.
didnt frank mcgrath (my role model) do forearms every day when he was younger? and now look at him... some of the (if not THE) sickest guns in the game today. variety is the key to forearms but hitting them multiple times a week is far from a bad thing.
shit i hit every muscle twice a week now with my new routine and i mean EVERY muscle .. i have found that the m-stack really has helped me out with my recovery time.. and my body is loving the poundage.. listen to what your body is saying .. if your muscle is not soar... MAKE IT HURT!
So with that you are saying that calves and abs are made of a totally differnte muscle fiber than the rest of your body since they have ti be hit multiple times a week? Bullshit. Abs once a week, heavy and hard, and thats enough. Abs get taxed plenty during squats etc aswell.Quote:
Originally Posted by bigpunisher
Yeah, I gotta back up SH on that one. The only times abs and calves need to be hit multiple times a week is when they're lagging.
But it's gotta be stated that forearms, calves, abs, and traps are already used to high rep training because they're specifically used in everyday life, so they do need a different type of focus and training.
...respond better to more frequent training...and higher reps. Since they're used everyday all the time, they're MOSTLY, NOT TOTALLY, composed of slow-twich fibers. Since they're mostly composed of these fibers, it takes alot more work and frequency to fatigue these muscles...to "tear down" these muscles. When the muscle reaches these points, it responds by growing. Just read it in in some book...and studied how pro BB trained these muscle groups
I agree. If you do heavy squats, my abs feel tight as much as my quads...so I figure you're giving your abs as much exercise as your legs.Quote:
Originally Posted by Squat_Heavy
every muscle needs to be rested. calves and abs i believe should be trained every other day if of every 3 days as long as you are no longer sore. it's really up to you and how you have trained them in the passed. always good to start out once a week and build up to 2 or 3 times a week until the point of over training, then i like to go back to once a week. they cant get used to anything this way either, it will keep them shocked.
forearms i like to burn 'em out twice a week after my arms day and after my back day. usually they are already pretty burnt so i'll just do the rop curl or grab 2 different weighted bars and do forearm curls and reverse