EACH MUSCLE TWICE A WEEK

I know there's a topic on here abotu training each muscle twice a week. I've read something about it before and I was wondering if anyone knew were it was, I cannot find it at all.

Or has a sample workout routine with training each muscle twice a week

heres another one of my old posts. i used this split for a long time and loved it. if you want a more detailed description of my workouts, let me know.


a good 6 day on 1 day off split would look like this:

Mon: Chest, Back, Rear Delts
Tues: Bi’s, Tri’s, Front/Side Delts
Wed: Legs, Calves
Thurs: Chest, Back, Rear Delts
Fri: Bi’s, Tri’s, Front/Side Delts
Sat: Legs, Calves
Sun: Off

As you can see, this type of split would hit each muscle group every 3rd day, which gives the muscles just the right amount of time to recover, but not so long before the next workout before you work them again which may lead to slower progress. Switch the exercises, reps, sets, and rest periods every couple of weeks to suit your goals and to keep the body guessing and as well as to prevent boredom.

Use supersets, tri-sets, even giant sets when your looking for a real killer workout or looking to bust through a plateau. But since your training each muscle group twice a week, it would be wise not to keep that high of an intensity (using tri-sets, giant sets) for a long period of time (more than 2 weeks) to prevent from burning out and overtraining. Following these techniques will keep the body from plateauing and allow you to keep making progress.

Haha think Loyal T and I went back and forth about this for a few times awhile back. You need to take all options into consideration, but for me I can't do chest and back in the same day. Too intense for me.

Another option would be
Mon: Chest, Tri's, Shoulders
Tues: Back, Bi's abs.
Wed: Legs,
Repeat.
Or

Mon: Chest, Bi's, Shoulders
Tues: Legs
Wed: Back, Tri's abs.
Repeat.

With rest day thrown in whenever works best.

I think an even better solution than 6 days on one off, would be four on, one off, four on.
I think too many people get caught up in fitting everything into the week.
(Given it can help if time is short, or you only have certain days to train, etc. For me I do train by week, but it's not necessary.)
If you do
Mon: Chest, tris
Tues:Legs
Wed: Shoulders
Thur: Back, Bis
Fri: Rest
Sat: start over with chest, tris.

You're not quite going twice a week, but it's not quite as punishing as twice a week, and allows for a little quicker workouts, etc.
It's all about how comfortable you are with different workouts, the time and energy you have, etc.
Hope you find one that works for you!

it was because i did supersets for each set of chest and back lol

I prefer

Mon: Chest, Bi's, Shoulders
Tues: Legs
Wed: Back, Tri's abs.
Repeat.

I cant tell you how worthless my bi workouts are following back. lol

yea i feel u on that one Allan..thats why i do 1 push and 1 pull muscle on the same day

I have a tendency to change up my splits every few months (mainly due to enjoying trying new things).

Having one day of bi's/tri's/shoulders always gave me explosive gains in arm size.

Not sure if it is because they aren't fatigued or if I am just more mentally focused when I havent done an exhausting back/chest workout right before. But I love throwing in one of those days for a month or two every year.

Could all be mental, but it works for me. And thats what lifting is about

or it could be all the blood flooding into your arms with all the nutrients lol

yea, Ive really been wanting to focus more on my tri's. They are lagging in my opinion.

I'd like to put on some size and get some real definition in them. But I dont seem to be able to target them as well as I can other body parts. Traps as well

How many sets do you normally do per muscle group when hitting them twice a week?

Also, I have heard some people say they lower the intensity a little the second time they hit each muscle group in a week to help prevent over training. What are you thoughts?

If you train with the utmost intensity and lift good volume with solid form, one day a week is plenty. You grow outside the gym. To do a second day at lower intensity and lighter weight is essentially "going through the motions" and will not build muscle, just slow down your growth by cutting into recovery time.

I agree with Tim. Things you do outside the gym will help enable you to grow. If your intensity is there than all the other things will follow. That includes proper nutrition, plenty of water, enough rest, and so on.

I agree with Tim. Things you do outside the gym will help enable you to grow. If your intensity is there than all the other things will follow. That includes proper nutrition, plenty of water, enough rest, and so on.

I have tried hitting each muscle twice a week, but it seems to really tax my CNS...I can do it for awhile, but I seem to overtrain pretty fast on it...You have to lower the intensity down a bit and only go to positive failure...You can be doing to much high intensity tech's...

chris

Layne Norton hits each muscle group twice a week with his strength/hypertrophy protocol. I have tried it (although kept only one leg day) and it really worked. However I wouldn't do it any more than 4-5 weeks at a time beacuse like Chris said, it seems to tax the CNS heavily.

i am with Joe on this one =]

i also like to point out the part about what Joe said..i mention something very very similar to this in my blog.

"it's no secret that you grow outside of the gym. It's also no secret that nutrition is the most important factor, but the more I read, the more research provided, shows that once a week training doesn't cut it for those without super supplementation."

what do you think that super supplementation might mean?

heres my whole article, please read it. theres very interesting scientific proven facts you may have never even heard about.
The Natural Way

http://www.rippedacademy.com/loyalt/The-Natural-Way-863