Working 1 body part per week!?

So my question is would working out 1 major muscle group a week slow gains rather than working it out twice a week?  or is there not much of a difference?

THERE IS A DIFFERENCE!

The results of your program depend on many factors and a progressive routine is one.  If you train 3x a week and switch to two...that can be a form of progression...if you switch to 1, that can be a progression...you have to modify the training  to match the goal and the frequency.

At different times and with different training, we each have different recovery cycles.  Someone who has slower recovery might benefit from 1x a week training.  Someone who wants to train very hard might want to train 1x/week as well.

Most people can increase their recovery cycle timing and take advantage of faster training-recovery cycles.  If you train 1x a week, you can also switch to 2x a week and modify training, rest and diet and see an improvement in training response. 

So, you see...there is no one "right way."

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ORIGINAL: danmirage



Optimal set / rep ranges and days between:
For muscle size rep range is 9-12 / 3 -4 sets per bodypart / 4-7 days between working a bodypart again
For Strength (vs. power) the rep range is 6-8 / 3-4 sets per bodypart / 4-7 days between working a bodypart again
For Power the rep range is 1-5  / 4-8 sets per bodypart / 2-3 days between working a bodypart again

Dan i was wondering about this. why is the optimal rest time for muscle size 4-7 days? is that just disregarding full body workouts?

Most people can increase their recovery cycle timing and take advantage of faster training recovery cycles.  If you train 1x a week, you can also switch to 2x a week and modify training, rest and diet and see an improvement in training response....

You can train on a 3-day routine and modify training, rest and diet and increase the cycle even more...Then you can cycle back to a 2x per week with harder training and continue the endless progressions...

If someone asked me what the general recommendation was for a given goal....that guide would be the good starting point.

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Thanks!

I feel like I waste so much poteintial if i only lift once a week i do twice a week and almost feel 3 would be best but try a monday/friday full body workout i kinda like it.

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"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

ORIGINAL: connelly

I feel like I waste so much poteintial if i only lift once a week i do twice a week and almost feel 3 would be best but try a monday/friday full body workout i kinda like it.

why dont u just do monday/wednesday/friday?

ORIGINAL: connelly

I feel like I waste so much poteintial if i only lift once a week i do twice a week and almost feel 3 would be best but try a monday/friday full body workout i kinda like it.

I think 2 times is plenty.

ORIGINAL: PurePower405

ORIGINAL: connelly

I feel like I waste so much poteintial if i only lift once a week i do twice a week and almost feel 3 would be best but try a monday/friday full body workout i kinda like it.

I think 2 times is plenty.

if its a full body workout 3 times would be recommended

ORIGINAL: PurePower405

ORIGINAL: connelly

I feel like I waste so much poteintial if i only lift once a week i do twice a week and almost feel 3 would be best but try a monday/friday full body workout i kinda like it.

I think 2 times is plenty.

I mean for a 2 day split.

How many do it once a day per body part?

No other info?

Muscles atrophy (shrink) when they are not used after a certain period of time.  It really depends on the person and they're metabolism/diet...etc.

Your body has a certain happy point that it likes to be at, and if you don't work the muscle fibers, they will go to that happy homeostatic  area.

By hitting a muscle on day one, it repairs itself in 48 hours and is ready to go by day 3.

so.. essentially, you could hit the muscles every other day, and have 4 days off/week to rest or do some cardio

Just remember.. you grow outside of the gym, not in it.

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

Muscles atrophy (shrink) when they are not used after a certain period of time.  It really depends on the person and they're metabolism/diet...etc.

Your body has a certain happy point that it likes to be at, and if you don't work the muscle fibers, they will go to that happy homeostatic  area.

By hitting a muscle on day one, it repairs itself in 48 hours and is ready to go by day 3.

so.. essentially, you could hit the muscles every other day, and have 4 days off/week to rest or do some cardio

Just remember.. you grow outside of the gym, not in it.

NICE!

I tried 1 time a week per body part and it is GREAT so far!

cool.  just remember pure power that you're body is resting for 6 days before you get back to that muscle group.  which does not force the muscles to grow.

yes.. u will grow, and get strength from isolatory workouts.  but only for a certain amount of time.  

you will plateau eventually and have to change it up. 

My name is FOX.... and I approve this message.