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View Poll Results: how often do you train each bodypart?

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  • once per week

    448 65.88%
  • twice per week

    232 34.12%
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Thread: How often to train each bodypart?!?!?

  1. #18
    Pit Leader villan's Avatar
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    twice on gear once off gear
    Tell me why I had to be a Powerslave,I don't wanna die, I'm a God,Why can't I live on?

  2. #19
    Beach Body Wallbag's Avatar
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    It's a weird question because let me see,

    arms
    shoulders
    legs
    back
    chest
    so it's really only possible to do one part a week for me really, but inadvertently, when your doing chest your doing arms and shoulders, when you do deadlifts your doing a bit of legs and traps, and the list goes on.

  3. #20
    Mass Monster Wiry Pyruvity's Avatar
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    40 min/bodypart 1/week

  4. #21
    Behemoth AussieBeef's Avatar
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    Twice per week in a push/pull scheme at the moment.
    10-12 sets for major body parts
    6 sets for minor
    this changes every month thou...

  5. #22
    Beach Body Manavs's Avatar
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    We go about 5-6 months doing 3 times a week then 3-4 months 2 times a week. its a good change up. 2xs a week is something like - back and arms, legs, and chest and shoulders 6 days on / 1 off. if 3x's a week its chest/back/shoulders, arms and legs 2/2/2/1off

    also starting 4-5 weeks out from a show we go 7 days a week, and pile on the incedentals. abs/forearms/pullovers/isometrics/

    workouts go between 1.5 - to 2.5 hours non stop. eitherway whether 2xs or 3xs a week it comes out to about the same amount of sets per week.

  6. #23
    Forum Leader: No Bull Sports, MD Pets! paradox's Avatar
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    depending on outside factors, diet, usage etc, anywhere from 1-3 times a week or once every 2 weeks, nothing is written in stone gotta listen to the body sometimes.

  7. #24

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    people who voted for 2x a week, can you please give an explanation to why you feel this works better for you? because ive tried this approach and i dont grow, i just stay hard..

  8. #25
    Spotter
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    I used to do each body part 2x per week for the longest time. Due to the combination of a busy schedule and a few little nagging type of injuries, I recently cut back to each body part every 5-7 days at the most and I have actually made better gains, my energy levels have been higher and I have been stronger in my core lifts. 2x per week was overtraining for me.

  9. #26
    MD staff Daibhí O'Buadain's Avatar
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    Quote Originally Posted by canadianmuscle0803 View Post
    people who voted for 2x a week, can you please give an explanation to why you feel this works better for you? because ive tried this approach and i dont grow, i just stay hard..

    This is my current cycle.

    I have other cycles depending on my goals ( cutting ect.) , but this is the one I utilize the most
    This works for me I have discovered, based on my genetics, as to my recovery requirements from high intensity bodybuilding exercise.

    I work a body part twice within a 7 day period.
    I take a day off between weightlifting sessions
    This staging allows enough recovery time between hitting a body part again.

    Every 6/8 weeks, I take a week off this cycle and move into a reload week.
    Usually three workouts that week, 2 light sets for each body part, and cardio

    Sets are usually 10 for large muscles - 6 for small muscles

    Intensity is usually 1 minute between all sets, exception is when I hit deadlifts, I then extend rest out to 3 minutes between sets sometimes.

    I use a lot of regression sets, negatives, rest pause.

    Rep ranges usually 12-6 - exception calves, sometimes I hit them with 20 reps - 10

    e.g.

    Monday
    Chest/Shoulders/Triceps/Traps

    Tuesday
    Day off - cardio/abs

    Wednesday
    Quad dominate
    Calves

    Thursday
    Day off- cardio/ abs

    Friday
    Back/ hams/ biceps

    Saturday
    Day off- cardio/ abs

    Repeat cycle:

    Sunday
    Chest/Shoulders/Triceps/Traps

    Monday
    Day off - cardio

    Tuesday
    Quad dominate
    Calves

    Wednesday
    Day off- cardio

    Thursday
    Back/ hams/ biceps

    Friday
    Day off- cardio

  10. #27
    Lieutenant
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    Quote Originally Posted by villan View Post
    twice on gear once off gear
    why would you do that, I see no reason at all to increase volume on gear. let alone double volume.

    makes no sense at all. interested to know your reasoning.

  11. #28
    Iron Addict bhman6's Avatar
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    right now I'm hitting everything once every 4-7 days, depending on my work schedule and soreness levels

  12. #29
    Spotter forrest's Avatar
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    Lately it's been once a week for everything except calves and abs (twice a week).

    A few months ago I tried doing arms twice a week (tris with chest, back with bis and then their own day). I didn't mind it but felt I needed a rest from it after a few months.

    In the past I did 3 on, 1 off in four day cycles and didn't worry about what day of the week it was.

  13. #30
    Amateur Threat BPT20's Avatar
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    It all depends on the person, but i think most are going to do best on the 1x per week regimen.

  14. #31
    Beach Body Nitrotank's Avatar
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    I hit each body part every 15 minutes.
    Our greatest glory is not in never falling, but rising every time we fall.

  15. #32
    Forum Leader: Politics & Religion The Celt's Avatar
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    Once a week except for biceps and my left calf. Biceps are weak as far as size and left calf is weak and small from surgery, just trying to get it caught up with the right side.
    “War is peace.
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    Ignorance is strength.”
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  16. #33
    GeorgeForemanRules
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    I just changed to a once every 6 days I hit each muscle. It is not a convenient schedule but so far I like it.

  17. #34

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    Question for some of you guys, just out of curiousity..

    I noticed many train each muscle once a week, but 2x for lagging body parts. So this would mean you also feel that 2x provides faster growth. Does that mean the only reason you train once a week per muscle in general though, is for better systematic long term recovery (as opposed to faster progress)?

    (I'm sure I know your answer but just wanted to verify)

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