Is working out the same muscle group more than once a week good or bad?

Discussion in 'Fitness & Nutrition' started by Shady VW, Oct 7, 2005.

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  1. Shady VW

    Shady VW New Member

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    Hello all, I used to post in here under the name ShadyUpInSmoke before I was pruned.

    I qualified as an all state weightlifter through high school. I cycled muscle groups once a week. I only lifted 3 days out of the week, for example:

    Monday: Chest and Tris
    Wednesday: Shoulders and Neck
    Friday: Legs

    Now I'm in college. I now can and do go to the gym every day but I've stayed cycling my muscle groups throughout the week.

    I know the standard recovery time is a day in between working out the same muscle group.

    So if I were to work out my chest/tris Mondays and Thursdays and then shoulders Tuesdays/Fridays would this help out more? I feel like now that I have the time to lift more I should be working out the same muscle groups more often.

    Cliffs: Is working out the same muscle group twice a week with adaquate recovery time OK?
     
  2. Shady VW

    Shady VW New Member

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    Are your gains more significant?

    Also, what does your scheduale for the week look like?
     
  3. Shady VW

    Shady VW New Member

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    What does ME/DE mean? :hs:
     
  4. shastaisforwinners

    shastaisforwinners OT Supporter

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    No, it's not. If you're doing very low volume with submaximal weights, you might be able to get away with 24 hours (i.e. Oly lifters). Mortals generally need 48+ hours. Volume, intensity, personal recovery time, cns issues, etc will dictate your personal needs.

    You're going to have a hard time training shoulders the day after chest... incline & flat bench both heavily involve the anterior delts.

    If structured correctly, yes.
     
  5. Shady VW

    Shady VW New Member

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    1) Thanks
    2) Just an example :hs:
    3) :cool:
     
  6. jonno

    jonno New Member

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    depends on volume
     
  7. timberwolf

    timberwolf New Member

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    Been doing each bodypart twice a week as well.


    *edited
     
    Last edited: Oct 7, 2005
  8. kopetzki

    kopetzki Banned

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    :confused:
     
  9. shastaisforwinners

    shastaisforwinners OT Supporter

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    :mamoru: He's foreign, pay him no mind
     
  10. timberwolf

    timberwolf New Member

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    There.
     
  11. kopetzki

    kopetzki Banned

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    me too i was confused whether or not it was the correct way to say it :rofl:
     
  12. timberwolf

    timberwolf New Member

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    :fawk:

    Yeah, I'm Canadian.
     
  13. Phineas Q Stork

    Phineas Q Stork Active Member

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    I've had more gains w/ a twice a week template as well. 2 upper days, 2 lower
     
  14. Shady VW

    Shady VW New Member

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    Sounds good, I'll start switching stuff up next week :coold:
     
  15. Shady VW

    Shady VW New Member

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    Also - is it safe to work out biceps and triceps in the same day? I've always been told that they work against eachother and to space them apart.
     
  16. shastaisforwinners

    shastaisforwinners OT Supporter

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    it's fine, just don't overdo it... you hit triceps hard with chest & shoulder press, biceps with most back exercises. You generally don't need much direct work on them.

    refer to this post for a good 2x upper, 2x lower workout:
    http://forums.offtopic.com/showthread.php?t=2079197
     
  17. Shady VW

    Shady VW New Member

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    :cool:

    How have your gains been since following this workout?
     
  18. shastaisforwinners

    shastaisforwinners OT Supporter

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    I'm dieting right now, so I'm doing that with a bit lower volume. Strength continues to improve significantly... I'm very happy with gains. Can't wait to hit 10% so I can start bulking.
     
  19. cavefish

    cavefish You ain't a crook son, you just a shook one

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    I train each group once a week but everything gets hit indirectly twice or more anyway.

    Monday: Chest (also uses shoulders, triceps)
    Tuesday: Back/hams (uses biceps)
    Wednesday: Shoulders (works triceps as well)
    Thursday: Legs (works back from squats and other shit)
    Friday: Arms

    Works pretty good for me.
     
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