what have you guys seen most success with? Completely trashing a muscle group once every 7 days or split the sets between two days in the training cycle?
i always did once a week and saw pretty good gains but recently ive started doing twice and my gains skyrocketed. i do back/bi, chest/tri, legs/shoulders, then repeat. but i do change the exercises and rep ranges.
how many off days do you have and how many sets per muscle group per day?
Last edited by yayeti; 09-16-2012 at 12:48 PM.
You can get away with twice a week providing you have adequate rest and nutrition and pick your exercises and loading patterns carefully! Don't go balls out all the time and you should be fine!
Check out my training:
My smolov blog '12 : start 475 - finish: 520
i only have one rest day (sunday). i usually do 8 exercises total 5 or 6 for back and chest and 2 or 3 for bi and tri. or ill split it up and do 4 exercises for legs and shoulders each.
but as the above poster said, my rest during the day/night is great, my diet is perfect and my routine is one i know my body can take
Last edited by bgb1990; 09-17-2012 at 08:25 AM.
depends on your rep range and number of sets i dont think you can train the same muscles twice a week if your doing high reps and high sets
"Be careful when quoting from internet sorces you cant always be sure they are authentic"
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