Training FAQ #1: Should I train major bodyparts more than once a week?

[BigBrian]

thanks brother for the advice, i have also seen good results with this one, mon. arms, tues. legs, wed. off, thurs. back, fri. shoulders, and sat. about 2 hours of straight cardio

[pfelder]

hey i have a question. i am wondering if i am over training. i look at some of the other samples that people put up and it does not seem to be clsoe to the volume that i am doing. what i am wondering is if i am being counter productive because of it. take my chest day for example.
i start with a few warm up sets on the flat bench press.
i shoot to do at least 3 or 4 heavy working sets of 6 reps; been doing around 265-285 depending on the day.

followed by incline dumbbell press. again for 3-4 working heavy sets; did 100 pound dumbbells this week

then dips, same set range. if weighted around 6 reps. not weighted 10 reps.

then heavy flat bench dumbbell press, 3 working sets of at least 6 reps.

smith machine incline press with 225 for 3-4 working sets of 6 reps

smith machine decline press with 225 for 3-4 working sets of 6 reps

dumbbell pull overs with 80 pounds for 3 sets of 10 reps

and to finish either drop sets of cable cross over or drop sets of dumbbell flys. i shoot for at least 3 working sets of one of those.

i finish with a good stretch for my chest


that was my chest day this week. i did 8 different exercises and around 26 working sets.

i have seen a good amount of growth in my chest, plus i am sore for a least 2-3 days after. but i only train chest once a week.

would you consider this to be over training, or will it all depend on how i feel.

[In Flames]

hey i have a question. i am wondering if i am over training. i look at some of the other samples that people put up and it does not seem to be clsoe to the volume that i am doing. what i am wondering is if i am being counter productive because of it. take my chest day for example.
i start with a few warm up sets on the flat bench press.
i shoot to do at least 3 or 4 heavy working sets of 6 reps; been doing around 265-285 depending on the day.

followed by incline dumbbell press. again for 3-4 working heavy sets; did 100 pound dumbbells this week

then dips, same set range. if weighted around 6 reps. not weighted 10 reps.

then heavy flat bench dumbbell press, 3 working sets of at least 6 reps.

smith machine incline press with 225 for 3-4 working sets of 6 reps

smith machine decline press with 225 for 3-4 working sets of 6 reps

dumbbell pull overs with 80 pounds for 3 sets of 10 reps

and to finish either drop sets of cable cross over or drop sets of dumbbell flys. i shoot for at least 3 working sets of one of those.

i finish with a good stretch for my chest


that was my chest day this week. i did 8 different exercises and around 26 working sets.

i have seen a good amount of growth in my chest, plus i am sore for a least 2-3 days after. but i only train chest once a week.

would you consider this to be over training, or will it all depend on how i feel.

If it's working don't stop, that just seems like WAY too much volume. I put more intensity into my sets so my workout is much shorter. I get in and out of the gym as fast as I can while striving to get stronger. I feel when the volume is lower it's more of a mental game because you know you're doing less so you're going to damn sure you put 110% effort into those sets. You're not going to hold back because you only get one chance a week to hit it.

Here's my current Chest workout. I change exercises around every 4-6 weeks.

2 x 8 Incline BB Bench
2 x 10 Incline DB Bench
2 x 10-12 Flat Hammer Bench
2 x 12-15 Incline Fly's

On days where I feel like just focusing on Incline, I'll drop the Flat Hammer Bench out making it only 3 exercises for Chest.

[BigBrian]

ok, got another question, i been working on my abs more often because i got a gut from being inactive on account of a recent knee surgery, how many times a week should i work abs to help loose this gut quickly? and possibly could anyone help me out on a training schedule on abs? i would really appreciate it men.

[In Flames]

ok, got another question, i been working on my abs more often because i got a gut from being inactive on account of a recent knee surgery, how many times a week should i work abs to help loose this gut quickly? and possibly could anyone help me out on a training schedule on abs? i would really appreciate it men.

Working abs isn't going to make you lose your gut. Losing your gut(body-fat) is through dieting and cardio.

[pfelder]

Thanks for the reply flames. I am putting together a completely different routine that will focus on using 3 compound moves followed by 2 iso moves. I am also going to still go heavy but push the rep range to 10-12, and drop my rest range to 1 minute or less.
thanks for the advise

[BigBrian]

yes i know that only doing ab training wont help me loose my gut, i do cardio after every workout haha, but thanks for tha tip anyway man

[Jzepp]

I believe in once a week bodypart training also. I started out training 12 years ago using full body workouts. This worked great for my first size increases but i think somebody more experienced will not be able to keep up. I actually tried 5 weeks of a full body split and got really burned out from it.

My gains come very slow but i just seem to grow the best from resting each bodypart every 6 days. I just dont think that i have the genetics to get really huge.

[martine4161]

Training body parts more than once a week is not only not too much, but it is a far more effective way to train.I've trained several different ways.I've always liked hitting each body part once per week, but I've also had success with a split like this.I think a muscle group can be hit 2ce/ week for certain periods of time, but I think as a natty that would cut into recovery if it went on too long.

[Ray Luv]

I work each bodypart twice per week. Lots of time Im not fully recovered but push past the pain for the gains. I see great results training this way as many bodybuilders of old trained this way. My question is Sir... What happens to the (unheald fibers) muscle when worked thoroughly again. Does that muscle recruit a different set of fibers.. Do the already damaged fibers do the work and grow double time.... Is the previous workout negated (which cant be do to obvious growth Im experiencing) I understand the risk like over-training, running down my CNS, injuries, etc... but I grow from 2 a week but don't understand scientifically whats happening behind the scenes. Hope my question is clear and thank you in advance for what ever help you can be.

[Machine]

One should train prudently and endeavor to be original in all facets of his or her life...it is in that way that you will always be proud of the life you live.

But be vigilant and dont blindly follow the half hearted advice of charlotains and profiteering pimps in this industry.

Good luck.


MACHINE

[Zieben]

How crucial would you guys say it is to switch-up your work-out routine? And, if crucial, is there a general timeframe within which you should alternate?

[Machine]

How crucial would you guys say it is to switch-up your work-out routine? And, if crucial, is there a general timeframe within which you should alternate?

I would say that it is not crucial to change your training approach as much as it is crucial to constantly challenge your thought process with regard to training. But to change your training approach...especially without tracking your progress, would be pointless. The nutrition dictates the trainig methodology, never change your training without an express purpose. Never change your training without foundational dietary support.

MACHINE

[SpankyC]

hey i have a question. i am wondering if i am over training. i look at some of the other samples that people put up and it does not seem to be clsoe to the volume that i am doing. what i am wondering is if i am being counter productive because of it. take my chest day for example.
i start with a few warm up sets on the flat bench press.
i shoot to do at least 3 or 4 heavy working sets of 6 reps; been doing around 265-285 depending on the day.

followed by incline dumbbell press. again for 3-4 working heavy sets; did 100 pound dumbbells this week

then dips, same set range. if weighted around 6 reps. not weighted 10 reps.

then heavy flat bench dumbbell press, 3 working sets of at least 6 reps.

smith machine incline press with 225 for 3-4 working sets of 6 reps

smith machine decline press with 225 for 3-4 working sets of 6 reps

dumbbell pull overs with 80 pounds for 3 sets of 10 reps

and to finish either drop sets of cable cross over or drop sets of dumbbell flys. i shoot for at least 3 working sets of one of those.

i finish with a good stretch for my chest


that was my chest day this week. i did 8 different exercises and around 26 working sets.

i have seen a good amount of growth in my chest, plus i am sore for a least 2-3 days after. but i only train chest once a week.

would you consider this to be over training, or will it all depend on how i feel.

Stick to 2 working sets and maybe 2-3 exercises per bodypart. A natty or someone that doesnt have their diet in order can overtrain VERY easily.

[SpankyC]

How crucial would you guys say it is to switch-up your work-out routine? And, if crucial, is there a general timeframe within which you should alternate?

Change it up every week! Unless your a pro ifbb bodybuilder and your life is depended on growing, then be more precise about it like Machine said. If not, just have fun, switch it up every week, variety is key!

[NoCode]

I usually train each body part once a week. Every 5-6 months I will train each muscle twice a week but switch up the exercises and rep range.

I found that this is what works best for me and has put some size in this small frame.

[BOSS]

Such an important question!
When I stopped training each part once per week and started 2-4x /week my strength and muscle took off.
First, look at some of these models: Arnold encyclopedia recommends 3x /week. Bodybuilders before his time also 3 full body workouts per week for beginners and then as the volume increased divided it into upper/lower splits--still each body part 3x /week but divided into 6 days /week. Ronnie Coleman: one heavy day per week for each, and one pump up day for each... When I grew up every publication seemed to pump out once/week style workouts and all were linked to the photo shoot of some pro BBer. But... In Arnold's era and before they used steroids but not insulin and gh. And this is what the 1x /week style training of the 90s and later is based on. Scientists have studied the idea of "tearing down muscle to gain size" but it's not the tearing down that promotes size, it's the stress and strain and the resulting hormonal responses. There's a reason olympic weightlifters develop massive quads and it's not from once per week squatting... In many cases its multiple squat sessions per DAY.

In my experience, the trick to making multiple sessions per body part or lift per week work, is first building up the workload slowly--too much of anything will mess you up and the right amount, the amount you can recover from, can be beneficial and progressed.
Second, and this goes back to the original bodybuilders I referenced, is the idea of Heavy, Light and Medium days. Now this is essentially renamed as DUP, but it's been around for over half a century.
This can mean, with bench for example, that day 1 you bench for sets of 5 (heavy), day 2 you bench for sets of 12 (light) and day 3 you bench for sets of 8 (medium). This is the "classic" DUP. The other way is to use variations which are inherently lighter (like incline). So this way you might do sets of 5 on all 3 days, but the heavy day is flat bench, the light day is seated military press and the medium day is Incline... Once you understand this concept you can choose your own exercises.

In my experience the lighter days add so much more strength and recovery to the heaviest days. Last year, for example while training for the Animal Cage (to deadlift 900), I trained back 3x /week.
Monday I squatted and did either good mornings or stiff leg deadlifts from a deficit after (this is the "medium" day), Tuesday I did bent rows or t-bar rows plus a full bodybuilding style back day (rows, pulldowns, cable rows, etc)(this is the light day). Friday was my main deadlift day (the Heavy day!). Suffice to say, I deadlifted 900 and added significant mass in my back. For reference, my best sumo deadlift was 881, but a year before hitting 900 conventional my conventional PR was 782...

Lastly, ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else?? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people...

[Cellardweller]

Such an important question!
When I stopped training each part once per week and started 2-4x /week my strength and muscle took off.
First, look at some of these models: Arnold encyclopedia recommends 3x /week. Bodybuilders before his time also 3 full body workouts per week for beginners and then as the volume increased divided it into upper/lower splits--still each body part 3x /week but divided into 6 days /week. Ronnie Coleman: one heavy day per week for each, and one pump up day for each... When I grew up every publication seemed to pump out once/week style workouts and all were linked to the photo shoot of some pro BBer. But... In Arnold's era and before they used steroids but not insulin and gh. And this is what the 1x /week style training of the 90s and later is based on. Scientists have studied the idea of "tearing down muscle to gain size" but it's not the tearing down that promotes size, it's the stress and strain and the resulting hormonal responses. There's a reason olympic weightlifters develop massive quads and it's not from once per week squatting... In many cases its multiple squat sessions per DAY.

In my experience, the trick to making multiple sessions per body part or lift per week work, is first building up the workload slowly--too much of anything will mess you up and the right amount, the amount you can recover from, can be beneficial and progressed.
Second, and this goes back to the original bodybuilders I referenced, is the idea of Heavy, Light and Medium days. Now this is essentially renamed as DUP, but it's been around for over half a century.
This can mean, with bench for example, that day 1 you bench for sets of 5 (heavy), day 2 you bench for sets of 12 (light) and day 3 you bench for sets of 8 (medium). This is the "classic" DUP. The other way is to use variations which are inherently lighter (like incline). So this way you might do sets of 5 on all 3 days, but the heavy day is flat bench, the light day is seated military press and the medium day is Incline... Once you understand this concept you can choose your own exercises.

In my experience the lighter days add so much more strength and recovery to the heaviest days. Last year, for example while training for the Animal Cage (to deadlift 900), I trained back 3x /week.
Monday I squatted and did either good mornings or stiff leg deadlifts from a deficit after (this is the "medium" day), Tuesday I did bent rows or t-bar rows plus a full bodybuilding style back day (rows, pulldowns, cable rows, etc)(this is the light day). Friday was my main deadlift day (the Heavy day!). Suffice to say, I deadlifted 900 and added significant mass in my back. For reference, my best sumo deadlift was 881, but a year before hitting 900 conventional my conventional PR was 782...

Lastly, ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else?? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people...

When the Boss speaks, you best be listening

[spartan300]

Such an important question!
When I stopped training each part once per week and started 2-4x /week my strength and muscle took off.
First, look at some of these models: Arnold encyclopedia recommends 3x /week. Bodybuilders before his time also 3 full body workouts per week for beginners and then as the volume increased divided it into upper/lower splits--still each body part 3x /week but divided into 6 days /week. Ronnie Coleman: one heavy day per week for each, and one pump up day for each... When I grew up every publication seemed to pump out once/week style workouts and all were linked to the photo shoot of some pro BBer. But... In Arnold's era and before they used steroids but not insulin and gh. And this is what the 1x /week style training of the 90s and later is based on. Scientists have studied the idea of "tearing down muscle to gain size" but it's not the tearing down that promotes size, it's the stress and strain and the resulting hormonal responses. There's a reason olympic weightlifters develop massive quads and it's not from once per week squatting... In many cases its multiple squat sessions per DAY.

In my experience, the trick to making multiple sessions per body part or lift per week work, is first building up the workload slowly--too much of anything will mess you up and the right amount, the amount you can recover from, can be beneficial and progressed.
Second, and this goes back to the original bodybuilders I referenced, is the idea of Heavy, Light and Medium days. Now this is essentially renamed as DUP, but it's been around for over half a century.
This can mean, with bench for example, that day 1 you bench for sets of 5 (heavy), day 2 you bench for sets of 12 (light) and day 3 you bench for sets of 8 (medium). This is the "classic" DUP. The other way is to use variations which are inherently lighter (like incline). So this way you might do sets of 5 on all 3 days, but the heavy day is flat bench, the light day is seated military press and the medium day is Incline... Once you understand this concept you can choose your own exercises.

In my experience the lighter days add so much more strength and recovery to the heaviest days. Last year, for example while training for the Animal Cage (to deadlift 900), I trained back 3x /week.
Monday I squatted and did either good mornings or stiff leg deadlifts from a deficit after (this is the "medium" day), Tuesday I did bent rows or t-bar rows plus a full bodybuilding style back day (rows, pulldowns, cable rows, etc)(this is the light day). Friday was my main deadlift day (the Heavy day!). Suffice to say, I deadlifted 900 and added significant mass in my back. For reference, my best sumo deadlift was 881, but a year before hitting 900 conventional my conventional PR was 782...

Lastly, ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else?? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people...

The man does know his shit!! My hats off to you Sir!