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  1. #1 Opinion on frequency? 
    Raging Lunatic
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    What's everyone's opinion on training a muscle (example, back, biceps, shoulders)
    twice a week vs Once a week?

    What's your strategy for each?
    (Ex: train back moderately light and higher rep ranges on Monday and heavier with lower rep ranges 3 days after.
    Or
    Train it once a week with heavy reps? Once a week rep out till failure?)



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  2. #2  
    Raging Lunatic
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    I have always done the bro split push pull legs ect. But after Sunday I finished mountaindog1 28 day straight program and it was killer. Not for long term but every body part 2 x a week.
    Feel exhausted but refreshed at the same time. Strength gains and form.
    Very happy and I would recommend it for a switch up


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  3. #3  
    Moderator snowpatrol's Avatar
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    I typically do something like this for the last few months during prep at least

    mon: legs (heavy squats in the 8-10 rep range)
    tue: chest/delts/abs, sometimes calves
    wed: back/abs/calves
    thu: arms/abs/calves, sometimes some more delts
    fri: legs (similar workout to monday, but hack squat or leg press with slightly higher 10-15 reps for my 'heavy' movement)
    sat: chest/delts/abs + triceps (same-ish reps and weight, maybe one fewer exercise per bodypart than tuesday)
    sun: back/abs/calves + biceps (same modification as saturday, vs wednesday's workout)

    repeat
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    Hulking UP
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    I always train my my muscle groups twice a week one day heavy trying to break some PR'S and then other day light with heavy volume just to get the blood flowing in that muscle
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    Hard As Nails Hulk xpac2's Avatar
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    I like to hit my muscle groups twice a week. Felt that once a week was way to infrequent for me and my body responded much better when I upped the frequency.
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    CJM's Experimental Minion to Monster Project S2KG's Avatar
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    I like a middle ground. Every 5 days for me
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    Raging Lunatic
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    Quote Originally Posted by xpac2 View Post
    I like to hit my muscle groups twice a week. Felt that once a week was way to infrequent for me and my body responded much better when I upped the frequency.
    Xpac/punisher: what's your splits look like?
    I was doing twice a week similar to heavy/light for a few years now.
    So 4 days a week i would do 5x5 first two lifts (let's say quads and lats) then next two lifts would be 4x8-10 biceps and hams 2-3 days later i would start with 5x5 heavy biceps and hamstring work followed by lighter 4x8-10 lats and quads. Is this similar to what you guys do? Would there be more heavy work? More light volume for the "pump" excercise? Or dependent on lagging body parts?

    I'm going back to a more classic "bro split" one muscle group a week complete with arms day for a little while just to change it up (Back/deadlifts - off - shoulders/chest - off- legs- triceps/biceps- off. First lift of every day 5x5 then just 3-4 sets of 8-10)

    give me an example of what a week looks like for you guys?
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  8. #8  
    Hulking UP
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    Quote Originally Posted by Jdave View Post
    Xpac/punisher: what's your splits look like?
    I was doing twice a week similar to heavy/light for a few years now.
    So 4 days a week i would do 5x5 first two lifts (let's say quads and lats) then next two lifts would be 4x8-10 biceps and hams 2-3 days later i would start with 5x5 heavy biceps and hamstring work followed by lighter 4x8-10 lats and quads. Is this similar to what you guys do? Would there be more heavy work? More light volume for the "pump" excercise? Or dependent on lagging body parts?

    I'm going back to a more classic "bro split" one muscle group a week complete with arms day for a little while just to change it up (Back/deadlifts - off - shoulders/chest - off- legs- triceps/biceps- off. First lift of every day 5x5 then just 3-4 sets of 8-10)

    give me an example of what a week looks like for you guys?
    For me this is how my schedule is usually
    Mon- Chest and Tri's I will go super heavy on Chest and light weight for tris
    Tues - Back and Bi heavy back light bi's
    Wed- Legs and shoulders heavy legs light shoulders
    Thurs-Arms and shoulders Heavy
    Friday- Chest and Back Light weight
    Sat-Legs Light
    Sun rest
    cardio I do 3-4 days and thats a mix from running and MMA
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  9. #9  
    CJM Spawn
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    I prefer to train bodyparts 2-3x a week, progressively increasing intensity every 2 weeks. I deload every 2-3 months. IIRC, high frequency splits are favored in the literature as far as hypertrophy is concerned.
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  10. #10  
    Raging Lunatic
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    i believe finding the sweet spot for frequency and volume is the secret to any type of training. a beginner may start at low volume at fullbody workout 3 times a week. then quickly progress to twice a week. then progress to twice a week split heavy/light. this varies with muscle group and genetics, bigger (lower )muscle group needing more recovery than upper.
    ive read of elite pl ers needing up to 10 days recover between heavy squats and dl training. i think the biggest mistake newer trainees make is coming to the gym and doing high volume bro splits.
    i always do twice a week freq.
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