Working 1 body part per week!?
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Working 1 body part per week!? - 11/14/2005 12:19:07 PM
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bigjay
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I'm looking to gain size and strength here with my workout plan. My workout plan consists of working a different major muscle group 4 days a week and 3 days rest. I've always been told that you should work every main muscle group 2 times a 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? Hope you guys understand my question. Thanks
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RE: Working 1 body part per week!? - 11/15/2005 3:59:04 PM
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ironraider52
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I'm not at all an expert but it seems to me that by the time you came back to doing that same body part you wouldn'y be any bigger or stronger. I dont kno doenst make sense to me.
(in reply to bigjay)
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RE: Working 1 body part per week!? - 11/15/2005 8:30:23 PM
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DaddyDanDan
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i dont know who told you that about the 2 times a wk but it depends on the lifter
i work only 1 per wk
im fine with just one per wk
the person makes the difference
do what your body tells you
if its good before the wk is up hey hit it
remember the body grows while restin
plus to much hypertrophy too quickly is not good
< Message edited by DaddyDanDan -- 11/15/2005 8:32:30 PM >
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RE: Working 1 body part per week!? - 1/9/2006 6:39:59 PM
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bodybuilding is life
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Well that sounds a bit strange to me. I know people who do 1 major muscle group a day but not a week. I wouldn't try it.
(in reply to DaddyDanDan)
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RE: Working 1 body part per week!? - 1/12/2006 10:02:28 AM
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gunthex
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I am not sure if its true but i was told that if you don't work your muscles after 3 days, they start to shrink....
(in reply to bodybuilding is life)
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RE: Working 1 body part per week!? - 1/12/2006 12:50:40 PM
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danmirage
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quote:
So my question is would working out 1 major muscle group a week slow gains rather than working it out twice a week?
If you are talking about hitting each bodypart only once per week..that is fine, you should see good gains on that.
Depends on your training history, training, nutrition, and goals.
Here is a guide:
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
Remember, DIET is 88% of your gains!
gunthex
quote:
if you don't work your muscles after 3 days, they start to shrink
That is a Big fat MYTH do not even worry about that!
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(in reply to gunthex)
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RE: Working 1 body part per week!? - 1/12/2006 2:25:23 PM
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johnny_rotten
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I work every major muscle group 1 time per week. Way better gains over 2 times a week if you are going for size.
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(in reply to danmirage)
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RE: Working 1 body part per week!? - 2/10/2006 4:07:31 PM
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Tone
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I train 3 times per week (Tues/Thurs/Sun) focusing on the Bench/Squat/Dead Lift respectively
I found it works for me, and I've been stronger after each session since starting this routine (over the past six weeks)
I remember reading once that it takes roughly 48hrs to breakdown the muscle and another 72 hrs after that to rebuild them up again- in the past I've always trained more frequently however I'm convinced my gains were being compromised through over training
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(in reply to bigjay)
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RE: Working 1 body part per week!? - 2/25/2006 10:12:33 AM
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marine545
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i do a two day split for everything
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RE: Working 1 body part per week!? - 2/26/2006 12:05:23 AM
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Gun Ryo
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Major as in chest/back/legs? I do a 5/6 days a week training, hitting chest/legs/bi's/tri's&shoulders/back Thats my usual and i have grown a rediculous amount in about 4 months
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(in reply to marine545)
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RE: Working 1 body part per week!? - 3/6/2006 2:47:36 PM
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AdamScott
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It depends on what your body reacts best to.
(in reply to Gun Ryo)
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RE: Working 1 body part per week!? - 3/6/2006 6:29:31 PM
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cpl
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I've found that working every major muscle group once a week works wonders. Sure, tons of people out there work everything twice a week, but personally I've seen more gains with once a week as opposed to twice. The body takes a while to grow new muscle, it doesn't happen overnight- In fact, it can take longer than a couple of days for a muscle to fully recover and rebuild after a workout. Respectively, it also take a while for the human body to break down muscle- So losing muscle after three days is just another myth. Ever since switching to once a week years ago, I have never seen a loss in size or strength, only gains. My suggestion- Try once a week for three or four months, see how it works for you. Then switch, three or four months @ twice a week, and watch for differences. It usually takes about that long before you can see visible results from a serious change in workout routines.
(in reply to AdamScott)
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RE: Working 1 body part per week!? - 3/7/2006 11:50:59 AM
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AdamScott
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The trick is to avoid clashes in your work out. Example, you don't want to train your triceps the day before you do your chest. You do your shoulders a few days before you do your chest, but when you get to chest day your delts are still hurting, meaning when you get on the bench press youre going to lose the work you did on delts. You know what i do? I train my body when it feels right. I won't train my chest on a monday if my shoulders are still sore from the friday before. If i have to then i will wait till tuesday or whenever it feels better. Listening to your body is the key.
(in reply to cpl)
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RE: Working 1 body part per week!? - 3/10/2008 12:37:59 PM
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PurePower405
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Any new thoughts?
(in reply to AdamScott)
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RE: Working 1 body part per week!? - 3/10/2008 12:47:33 PM
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PimpWivGunZ
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damn i didnt realise how old this post was till i saw CPL posting and read the date he published....
as to ur question no....danmirage pretty much summed it up like hes already done in some of his awesome posts...
(in reply to PurePower405)
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RE: Working 1 body part per week!? - 3/10/2008 1:08:34 PM
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danmirage
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quote:
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."
< Message edited by danmirage -- 3/11/2008 9:45:30 PM >
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(in reply to PimpWivGunZ)
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RE: Working 1 body part per week!? - 3/10/2008 4:21:07 PM
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David1991
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quote:
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?
(in reply to danmirage)
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RE: Working 1 body part per week!? - 3/10/2008 6:32:14 PM
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danmirage
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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.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to David1991)
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RE: Working 1 body part per week!? - 3/11/2008 6:46:30 PM
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PurePower405
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Thanks!
(in reply to danmirage)
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RE: Working 1 body part per week!? - 3/14/2008 6:57:36 PM
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connelly
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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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(in reply to bigjay)
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