How many time a week do you guys work a certain muscle group ( biceps, chest, back etc.)?
I just do everything once per week usually... 4 day split
B: 255x1 DL: 375x1 SQ: work in progress
Goals: B-275 D-400 S-275 Weight- 180
i do a 3day full body, so 3 times a week each main group
Each muscle group of mine gets worked once a week.
I have seen mainly articles that state that if your only working your muscles once a week it is not enough!! I have been working out for years hitting each muscle once per week and gains have been great!! If you are going to work out each muscle more then once per week you have to know what your doing. You would have to structure your workouts so that you receive adequate rest and alternate between heavy and light days. that is really the only way to do it without over training.
Each muscle group once a week as well.Split with cardio
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while im doing bodyweight exercises twice a week (same session) with a sub maximal sets after running (like a set of press ups and pull ups afterwards). if im doing weights, then once per week, especially when i go super heavy, split apart.
Hard to say exactly because squats/deads hit some of the same muscles, as does bench/militay press, etc., but probably twice a week on most.
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Goals as of 2/08/11 (current) goal:
Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011
I do an upper/lower split, so every other session hits my entire upper body in one way or another, and the same with my lower body.
In reality, the lower body stuff that I do hits a lot of my upper body too, so essentially I'm doing every muscle group almost every session.
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the past few months i've been doing a 3 day a week full body routine. so everything got hit 3x per week. I'm about to switch to 5/3/1 though. So everything will be 1-2 days a week since i'll be doing the 3x per week version.
I may switch back to a 4 days a week at somepoint but I'm really loving 3 days a week. I've done 3, 4, 5, and even 6 days a week over the years and for the past 6 months or so i've really been loving this 3 day program. I'm still making gains and i never feel burnt out. Also working out never interferes with my life anymore. If something comes up last minute on a day i'm supposed to go to the gym its easy to just skip that day and go the next day instead and still get my 3 days in per week.
The toughest (but also the most beneficial) thing about cutting down to only 3 days per week was picking out what accessory work i was going to do after my compound lifts each day. When you only have 3 days to workout and you don't want to be in the gym for more than 60-80 min you have to get very choosy with your accessory work. It makes you really think about what exercises you NEED and which ones are just fluff. And once you make the decision to drop something its a very eye opening experience. For instance you might think that there is no way you could do a routine without shrugs or bicep curls, etc and then you go a few months without doing them and realize you are still making gains anyway b/c you are still busting your ass and progressing on your squat, bench, dl, and ohp.
Last edited by SMK41; 04-20-2010 at 10:54 AM.
Height: 6'4 - Weight: 235 lbs - Age: 31
DL: 530 x 1
Squat: 355 x 1
Bench: 350 x 1
Twice a week. I've been responding well to it.
Give chalk a chance.
49 years old
I think everyone is different, and a persons level of fitness determines what their body will respond to best. I have played around with different splits in the past, but now I really don't think about it too much. I just decide what I'm going to do in the gym that day depending on how I feel (which I know is not the way to measure progress, but these days I'm busting my ass and making progress so I don't worry about it). For example, I would say on average I work my legs 3 times per week (one squat day, one deadlift day, 1 day of truck pulling) on top of 2 pt days a week of running 3 miles of intervals, stairs and body carry drills. So I'm hitting my legs about 5 times per week, and needless to say they are generally in a state of constant soreness. However, I recently hit new PR's on deadlift and squat, so like I said, everyone's different and your level of fitness, genetics, and approach to muscle recovery will determine how well you respond.