One muscle group a week

Discussion in 'Fitness & Nutrition' started by blackbirdbeatle, Feb 24, 2010.

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  1. blackbirdbeatle

    blackbirdbeatle New Member

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    Does anyone else get good results when they only train each muscle group once a week? I usually split the body into two separate days, with 3-4 days in between lifting. I've found I recover the best when I have more time to rest between sessions.
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    twice a week is better
     
  3. forum95

    forum95 Come see bout us OT Supporter

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    I hate the one muscle group a week routine personally
     
  4. jokka

    jokka OT Supporter

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    aka purevls routine ?
    is push/pull considered twice a week ?
     
  5. smb is me

    smb is me New Member

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    I had great results with hitting each muscle group once per week. I think twice per week is better for bulking tho.

    YO CEAZLE
    what do u think about hitting each muscle group once per week while cutting?
     
  6. Spur

    Spur Boomer

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    I'm on a 5 day split. chest, legs, back, arms, active rest/rest day. rinse and repeat. Been happy with my results so far.
     
  7. Spur

    Spur Boomer

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    in for opinion on this
     
  8. Adom

    Adom OT Supporter

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    i've had great success with 1 muscle group per week, though i have added a couple back lifts in on my "off day" hoping to catch my back up.

    started that a couple weeks ago.
     
  9. NUDES

    NUDES New Member

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    I don't think one muscle group a week is really good for natural trainers at all. As I've posted before, historically the one muscle group per week "slam the muscle till you can't move" mentality came about exactly when Anabolic Steroids were introduced to training. Before that, bodybuilders and strongmen trained pretty similar in using upper/lower or push/pull or whatever, with more frequency and less volume. Studies also show that using more frequency is better for muscle growth.

    The problem is people have a huge time getting away from the idea that you must beat your muscle till you literally can't move to grow. What happens a lot with natural trainee's is that this really works against them for strength gain, and stronger = bigger load = bigger chance to tear down muscle, period. One day a week of lots of volume is REALLY bad for any kind of strength gain, really one of the worst things you can do training wise.

    With that said, it all depends on what ya wanna do. If you use steroids, you can do it with great success and will get big and strong. If you do it without, I think you will get good results up until a point. Beyond that point, you need to explore other options. Many BB camps use push/pull/legs type splits such as Shelby Starnes, Justin Harris, etc.
     
  10. woot

    woot wo

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    I've been doing a muscle group every 5-6 days and progressing pretty good so far.
     
  11. Jeff Merr

    Jeff Merr Elite Member

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    Been doing a hypertrophy type 5-day split for years, still making strength and weight gains.
     
  12. NUDES

    NUDES New Member

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    Ya jeff but aren't you still chasing a 365 bench? You are obviously a dedicated lifter, competing in BB.. Do you think if you could do 365x5-8 you would be bigger muscularity wise than you are now?
     
  13. forum95

    forum95 Come see bout us OT Supporter

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    Chris clear your pm box
     
  14. The Great Deceiver

    The Great Deceiver 21st Century Schizoid Man

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    The more you train, the more your body is stimulated to synthesize protein, but then again that may require you to increase your nutrition intake. It's all about finding the right balance
     
  15. blackbirdbeatle

    blackbirdbeatle New Member

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    Thanks a lot for the replies guys. I have been doing good with this so far and I wanted to make sure that I wasn't hindering my progress too much when I switched to it. Been doing it since November. But like always, it's the eating that's the hardest part for me. Gotta balance my love of food that tastes great but takes 2 hours to cook with food that will keep on the weight.
     
  16. deznutz

    deznutz New Member

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    if you're gaining muscle and strength on the program you are on now, don't change it up. What works for one guy might not work for you.
     
  17. Thomas Crenshaw

    Thomas Crenshaw New Member

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    fuckin dot.
     
  18. 1.8t

    1.8t Member

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    You know, through all of these routines posted here and there and studies of blah blah blah....I feel like too many people get lost in the details. Even if you are doing shit lifts and cheating to hell and back, if you are busting your ass in the gym, your going to get stronger. Most lifters aren't chasing numbers that require routines combed through with a fine tooth comb. I can't count the number of huge people or those that have had great gains that would be defined by this forum as idiots. And yet, they show more progress that 95% of F&N because they are busting their asses while everyone else is researching studies for a new lifting routine.
     
  19. Thomas Crenshaw

    Thomas Crenshaw New Member

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    it's science, bro.
     
  20. themolsen

    themolsen New Member

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    I hit every group at least twice a week. Bigger groups I stick with twice a week and will do shoulders, arms and abs sometimes thrice.

    I don't have a really strict routine...I just make sure I hit everything at least twice a week. It's been working great for me. Went from 152lbs to 175lbs in 5 months so far :dunno:
     
  21. evolude

    evolude OT Supporter

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    How many times are you hitting a body part per week?
     
  22. Jeff Merr

    Jeff Merr Elite Member

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    Well my goal is 405 by next year, only been benching for about 8 months and still hitting PR's about once a month, so until something changes I figure ill stick to what's working.

    I've tried push/pull routines in the past and didn't like them, felt like my strength fell behind and even while keeping the volume lower I still felt like I needed more time to recover. That's not to say that it doesn't work for others.
     
  23. Jeff Merr

    Jeff Merr Elite Member

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    Once, except for calves.
     
  24. Accords 4U2 NV

    Accords 4U2 NV OT's Resident Desi

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    i am doing this routine

    mon - chest / tricep
    tues - cardio / abs
    wed - back / bicep
    thurs - cardio / abs
    friday - shoulders / legs
    sat - rest
    sun - rest

    I have been seeing results so far.
     
  25. patt

    patt New Member

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    my routine

    tues- chest tris
    thurs- back bis
    fri- legs shoulders
    sat- chest tris
    sun- back bis
     
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