RE: Working 1 body part per week!?
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RE: Working 1 body part per week!? - 3/14/2008 7:16:04 PM
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David1991
Posts: 7958
Joined: 11/3/2006
From: New Jersey
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quote:
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?
(in reply to connelly)
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RE: Working 1 body part per week!? - 3/15/2008 8:56:22 AM
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PurePower405
Posts: 22
Joined: 7/1/2007
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quote:
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.
(in reply to connelly)
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RE: Working 1 body part per week!? - 3/15/2008 1:26:58 PM
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PurePower405
Posts: 22
Joined: 7/1/2007
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quote:
ORIGINAL: PurePower405
quote:
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.
(in reply to PurePower405)
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RE: Working 1 body part per week!? - 3/16/2008 1:48:35 PM
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PurePower405
Posts: 22
Joined: 7/1/2007
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How many do it once a day per body part?
(in reply to PurePower405)
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RE: Working 1 body part per week!? - 3/17/2008 2:47:49 PM
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PurePower405
Posts: 22
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No other info?
(in reply to PurePower405)
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RE: Working 1 body part per week!? - 3/18/2008 10:07:55 AM
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TheSilverFox
Posts: 1332
Joined: 1/14/2008
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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.
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to connelly)
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RE: Working 1 body part per week!? - 3/20/2008 6:50:42 PM
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PurePower405
Posts: 22
Joined: 7/1/2007
Status: offline
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quote:
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!
(in reply to TheSilverFox)
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RE: Working 1 body part per week!? - 4/3/2008 3:51:03 PM
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PurePower405
Posts: 22
Joined: 7/1/2007
Status: offline
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I tried 1 time a week per body part and it is GREAT so far!
(in reply to PurePower405)
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RE: Working 1 body part per week!? - 4/3/2008 5:42:14 PM
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TheSilverFox
Posts: 1332
Joined: 1/14/2008
Status: offline
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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.
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to PurePower405)
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RE: Working 1 body part per week!? - 4/4/2008 4:32:19 AM
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smoundzou
Posts: 2251
Joined: 5/4/2007
Status: offline
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Just some thoughts on frequency.....
I'm not trying to make fun but seriously.. how many of you guys that are training naturally, (steroid free) actually think you're hitting your muscles so hard that they actually need a full week to recover???
Keep in mind, I'm referring to hypertrophy... in order for hypertrophy to occur.. two things need to happen....
1:The muscle needs to be stimulated to the point of micro damage.
2:The body needs to have proper nutrition in order for the micro damaged muscle to repair itself and grow.
In it's simplest form.. that's all that needs to take place for a person to achieve hypertrophy....
The key word here is mico damage. The more advanced a lifter is, (more developed muscles) the more difficult it becomes to micro damage the muscle.
Point being. Unless you've been training for years and years and already have developed muscles, there is absolutely no need to spend an entire training session hitting the pec from every possible angle. Once micro damage is achieved.. everything else is more less a waste of time and can actually hinder growth instead of helping it.
at some point, you reach a point of diminishing return and it's pointless to continue tearing down muscle tissue.
This is where frequency plays a huge role for hypertrophy..
Recover time? it's no secret and well documented that one average a muscle can recover in as little as 36-48 hours after micro damage has been achieved. If the recovered muscle is not trained again, it starts to un-adapt and goes into a semi-anti-catabolic state for the the remaining days it's not being trained... Basically its like having a plastic cup with a hole in it... day one you fill the glass half way.. by the time day 7 rolls around.. the water you put into the cup has already leaked out and you're pretty much starting from scratch...
So why do so many intermediate lifters do 1 muscle per week training? IMO it's because the entire body building industry has such a huge focus on how anabolic steroid using pro body builders train...... Pro's who use anabolic are able to train their muscles to a degree the natural lifter just isn't capable of.. They need 7 days to recover from the massive amount of punishment they inflict on their muscles.. something the natural training athlete is unable to do without injury or CNC fatigue setting in..
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick
(in reply to TheSilverFox)
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RE: Working 1 body part per week!? - 4/4/2008 5:02:00 AM
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TheSilverFox
Posts: 1332
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: smoundzou
Just some thoughts on frequency.....
I'm not trying to make fun but seriously.. how many of you guys that are training naturally, (steroid free) actually think you're hitting your muscles so hard that they actually need a full week to recover???
Keep in mind, I'm referring to hypertrophy... in order for hypertrophy to occur.. two things need to happen....
1:The muscle needs to be stimulated to the point of micro damage.
2:The body needs to have proper nutrition in order for the micro damaged muscle to repair itself and grow.
In it's simplest form.. that's all that needs to take place for a person to achieve hypertrophy....
The key word here is mico damage. The more advanced a lifter is, (more developed muscles) the more difficult it becomes to micro damage the muscle.
Point being. Unless you've been training for years and years and already have developed muscles, there is absolutely no need to spend an entire training session hitting the pec from every possible angle. Once micro damage is achieved.. everything else is more less a waste of time and can actually hinder growth instead of helping it.
at some point, you reach a point of diminishing return and it's pointless to continue tearing down muscle tissue.
This is where frequency plays a huge role for hypertrophy..
Recover time? it's no secret and well documented that one average a muscle can recover in as little as 36-48 hours after micro damage has been achieved. If the recovered muscle is not trained again, it starts to un-adapt and goes into a semi-anti-catabolic state for the the remaining days it's not being trained... Basically its like having a plastic cup with a hole in it... day one you fill the glass half way.. by the time day 7 rolls around.. the water you put into the cup has already leaked out and you're pretty much starting from scratch...
So why do so many intermediate lifters do 1 muscle per week training? IMO it's because the entire body building industry has such a huge focus on how anabolic steroid using pro body builders train...... Pro's who use anabolic are able to train their muscles to a degree the natural lifter just isn't capable of.. They need 7 days to recover from the massive amount of punishment they inflict on their muscles.. something the natural training athlete is unable to do without injury or CNC fatigue setting in..
excellent write-up smoundz
+11111
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to smoundzou)
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RE: Working 1 body part per week!? - 4/9/2008 5:41:54 AM
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PurePower405
Posts: 22
Joined: 7/1/2007
Status: offline
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GOOD info!
(in reply to TheSilverFox)
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RE: Working 1 body part per week!? - 4/15/2008 4:38:24 AM
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Dolman
Posts: 37
Joined: 7/5/2006
Status: offline
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How do you know when your body has recovered enough to work that muscle again?
Many times I lift and that muscle will be sore 3-4 days AFTER lifting. Is soreness a reliable indicator that your body is still recovering?
< Message edited by Dolman -- 4/15/2008 6:15:28 AM >
(in reply to danmirage)
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RE: Working 1 body part per week!? - 4/15/2008 11:00:31 AM
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TheSilverFox
Posts: 1332
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: Dolman
How do you know when your body has recovered enough to work that muscle again?
Many times I lift and that muscle will be sore 3-4 days AFTER lifting. Is soreness a reliable indicator that your body is still recovering?
no.. soreness is NOT an indicator. 48 hours is enough time, and I am sometimes a bit sore at 48 hours.. but that is ok.
if you are working out using full body routines, you shouldn't be sore for longer than a day. Usually when someone is sore for longer than 48 hours it is due to them working a muscle group that doesn't get used often.
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to Dolman)
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RE: Working 1 body part per week!? - 4/15/2008 6:35:03 PM
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Dolman
Posts: 37
Joined: 7/5/2006
Status: offline
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Ok this is where I'm confused a little bit. I have been working each muscle group 1x per week for a year now, and like to get more gains in muscle and train more frequently.
Seems I have two common options:
3 whole body workouts a week
E.G- Monday, Wed, Fri
or a Split
E.G- ABxABxx
The split seems more up my alley so I may try that. My main concern is that this is only 2-3 days of off time to recover. Yet in Dan's thread's you constantly see that for strength and hypertrophy training, 4-7 days inbetween is usually advised.
I understand some people may recover faster than others, but we are talking of cutting the time in half here.
(in reply to danmirage)
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RE: Working 1 body part per week!? - 4/15/2008 6:43:12 PM
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Dolman
Posts: 37
Joined: 7/5/2006
Status: offline
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Another side question: During an ABxABxx split, do any of the rules change?
On chest/tri day currently, I do 4 sets TOTAL for chest. (For strength or hypertrophy training, that is)
But on this new split routine I'll be doing chest on Monday and Thursday. (twice as often as I do now) So would it be more common to do 2 sets on each day for chest? (thereby still totalling 4 sets a week, as before) Or just maintain my 4 sets per session?
thanks guys!
(in reply to Dolman)
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RE: Working 1 body part per week!? - 4/15/2008 6:47:39 PM
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smoundzou
Posts: 2251
Joined: 5/4/2007
Status: offline
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What you're not taking into consideration is, when muscles are trained multiple times per week, the volume is spread out accordingly, as appose to hitting the muscle hard only one time. With the decrease in volume/intensity, the muscle is damaged, but just not to the degree where 5-7 days of recover time is needed.. as mentioned above, all you're wanting to do for hypertrophy is micro damage the muscle. The less advanced you are, the easier it is.
Some will disagree with the but your main priority with your training should be to inflict damage to the muscle with as little work as possible. this not only assures that you are able to keep a progressive load moving forward during your training, but it also greatly reduces the risk of injury, and falling into a state of over-reaching.
quote:
ORIGINAL: Dolman
Ok this is where I'm confused a little bit. I have been working each muscle group 1x per week for a year now, and like to get more gains in muscle and train more frequently.
Seems I have two common options:
3 whole body workouts a week
E.G- Monday, Wed, Fri
or a Split
E.G- ABxABxx
The split seems more up my alley so I may try that. My main concern is that this is only 2-3 days of off time to recover. Yet in Dan's thread's you constantly see that for strength and hypertrophy training, 4-7 days inbetween is usually advised.
I understand some people may recover faster than others, but we are talking of cutting the time in half here.
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick
(in reply to Dolman)
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