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  1. #1
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    Question Whats better? working mucle group just once or twice a week?

    Im thinking of starting a new routine and need some suggestions.
    Is it better to workout a muscle group once a week and rest 6 days or to do it twice a week?

    Heres my current routine:
    Mon- Chest, Triceps + Abs
    Tues- Back, Biceps + Abs
    Wed- Shoulders, lower body
    Thurs- Chest, Triceps + Abs
    Fri- Back, biceps + Abs
    Sat/Sun: Rest

    And im thinking of making a new routine like this:
    Monday: Chest & Abs
    Tuesday: Back & Traps
    Wednesday: Abs & Lower Body
    Thursday: Biceps & Triceps
    Friday: Shoulders & Abs
    Sat/Sun: Rest


    Can i please have suggestions on whats better for lean muscle growth?

  2. #2
    Frequent Poster Priam's Avatar
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    i wouldn't do anything twice a week, unless its one of those max effort, light effort routines. ie you do a heavy chest day on monday, then a lighter chest day on thursday.
    Stick to the once a week thing, i would switch your bicep and tricep day, with your shoulder day.
    i like the second routine you are doing. im doing pretty much the same, and its fun.

    generally i wouldnt work any body part twice a week, it could be seen as overtraining, and in any case diet and rest is important. Also things like arms are used in majority of workouts.

    lean muscle? you should be in a calorie surplus, just above what your body requires, to gain lean muscle and minimum fat.
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  3. #3
    Yoke is the new Biceps BigJosh's Avatar
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    Quote Originally Posted by ABaruwal View Post
    Im thinking of starting a new routine and need some suggestions.
    Is it better to workout a muscle group once a week and rest 6 days or to do it twice a week?

    Heres my current routine:
    Mon- Chest, Triceps + Abs
    Tues- Back, Biceps + Abs
    Wed- Shoulders, lower body
    Thurs- Chest, Triceps + Abs
    Fri- Back, biceps + Abs
    Sat/Sun: Rest

    And im thinking of making a new routine like this:
    Monday: Chest & Abs
    Tuesday: Back & Traps
    Wednesday: Abs & Lower Body
    Thursday: Biceps & Triceps
    Friday: Shoulders & Abs
    Sat/Sun: Rest


    Can i please have suggestions on whats better for lean muscle growth?
    It's tough to say what is "better". If you utilize the correct volume, load, rep ranges per workout either one could work.
    "One of the worst things a young lifter can do is take advice from other beginners on message boards they usually have all the advice and none of the experience."
    -Jim Wendler

  4. #4
    Frequent Poster Shemraboo's Avatar
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    And, working a muscle group 2x/week may be just fine. I squat 3x/week and 2 of those days are heavy. I do some kind of press 3x/week as well. It all comes down to your ability to recover. You need to be consuming enough calories and getting enough sleep to allow your body to recover.

    If you aren't, hitting muscle groups multiple times/week could end up being too difficult.

    As Josh said above, utilizing the correct volume, load and rep ranges in your workouts will be important either way.
    "Few things are graven in stone, except you have to squat or you're a pu**y." - Rip

    "The whole world is on a skinny jeans kick and visible abs are "in". What is also in-style is not being a narcissistic pu**y. Performance trumps looks EVERYTIME. Just ask the next woman you sleep with." - J. Wendler

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  5. #5
    Muscle Hobbit carl1174's Avatar
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    Quote Originally Posted by Priam View Post
    i wouldn't do anything twice a week, unless its one of those max effort, light effort routines. ie you do a heavy chest day on monday, then a lighter chest day on thursday.Stick to the once a week thing, i would switch your bicep and tricep day, with your shoulder day.
    i like the second routine you are doing. im doing pretty much the same, and its fun.

    generally i wouldnt work any body part twice a week, it could be seen as overtraining, and in any case diet and rest is important. Also things like arms are used in majority of workouts.

    lean muscle? you should be in a calorie surplus, just above what your body requires, to gain lean muscle and minimum fat.
    Why wouldnt you work anything twice a week ???

    How is working out twice a week overtraining ???

    Not being an arse here mate, but there are loads of workouts that work everything twice or three times a week and work really well, its all about the volume you use per session. Im squatting 3x per week at the minute and seeing some of my best gains ever and im certainly not overtraining. Like i said Im not trying to be an arse about this, but sometimes things get parroted out without any real thought or knowledge behind them. Just cos you have heard someone say 'everything needs to be hit once a week brah' doesnt necessarily make it true, and training things twice a week certainly isnt over training. Do a bit of research and you will see loads of example of what i am on about.

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  6. #6
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    Quote Originally Posted by ABaruwal View Post
    Heres my current routine:
    Mon- Chest, Triceps + Abs
    Tues- Back, Biceps + Abs
    Wed- Shoulders, lower body
    Thurs- Chest, Triceps + Abs
    Fri- Back, biceps + Abs
    Sat/Sun: Rest

    And im thinking of making a new routine like this:
    Monday: Chest & Abs
    Tuesday: Back & Traps
    Wednesday: Abs & Lower Body
    Thursday: Biceps & Triceps
    Friday: Shoulders & Abs
    Sat/Sun: Rest
    I love compounds.... I spend far less time in the gym than you guys.
    Last edited by Mr. Shadow; 02-14-2011 at 02:31 PM. Reason: edited for sensitivity...

  7. #7
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    Quote Originally Posted by Shemraboo View Post
    I squat 3x/week and 2 of those days are heavy. I do some kind of press 3x/week as well.
    Word.

  8. #8
    M&S Power User reguynnc23's Avatar
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    I think it depends on the person. I get great results from one kick A%% workout a week per muscle. I worked out muscles twice per week quite often a few years ago and did not grow nearly as fast as I have since cutting down to 3 workout days per week. Just read the symptoms of over training and be on the look out for them just in case. After a few months if you aren't gaining strenght/size as rapidly as you desire maybe back of to a 3 day split and give yourself 4 days off per week. After a few months of that you can determine which works best for you.

  9. #9
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    Mate if you want to get muscle i wouldent really waste half a session on monday on just abs, the same goes for friday. You should do two big muscle groups a day and just do the abs at the end of the session for 15 minutes. And sometimes its good to have a rest in the middle of the week.Do chest , biceps and end with abs on monday. Friday do back and traps and shoulders and than end with abs if you like, now you can fit a rest day in for wedensday.
    Good luck fella.

  10. #10
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    If you do a fullbody type routine you can squat 3 times a week, what more could you ask for?

    I probably wouldnt do a 5 day a week lifting routine as a novice or even intermediate. I would personally do a 3 day a week fullbody style (like starting strength) and maybe do some cardio a few times a week on off days.

    The best thing you can do is lift heavy ass weights, that means focusing on big movements, not doing a whole string of isolation work. It looks like like your doing a whole lot of isolation work.

    Just squat heavy 3 times a week (until you cant progress each session, then 2 heavy and 1 light), alternate bench and overhead press on each session, after that alternate deadlift and rows (and eventually powercleans) each session. Do a proper warmup for each exercise, which entails a progression from 2 sets of just the bar, to 1 set of 3 reps with around 80% working weight. Then working sets are 3 sets of 5 reps.

    You can work in a couple of sets of dips on bench day, and curls or chins on row day. But do that at the very end.
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