Do you train same muscle group twice week

AsrarHussain
AsrarHussain Posts: 1,424 Member
edited November 25 in Fitness and Exercise
I am currently training chest arms and back and side deltoids and traps twice a week and legs once what about you guys

Replies

  • burban00
    burban00 Posts: 10 Member
    Why not do legs twice a week too?.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    edited October 2015
    yes i train each group twice a week. one day is max effort, and the second day (3-4 days later) is volume
  • DaddieCat
    DaddieCat Posts: 3,643 Member
    SonyaCele wrote: »
    yes i train each group twice a week. one day is max effort, and the second day (3-4 days later) is volume

    I do this same thing as well, although it's not max effort, it's 3 rep "max" effort and progressive overload built in so there is increase every week.
  • arditarose
    arditarose Posts: 15,573 Member
    Yep. A power day and a hypertrophy day for each.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    BecomingBane wrote: »
    SonyaCele wrote: »
    yes i train each group twice a week. one day is max effort, and the second day (3-4 days later) is volume

    I do this same thing as well, although it's not max effort, it's 3 rep "max" effort and progressive overload built in so there is increase every week.

    for me its 1-3 rep depending on the lift. but yeah, its some kinda max lift. westside conjugate.
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    Depends on the exact training cycle how frequently each muscle group gets hit. Current training cycle is all 4 or 5 times a week. It's by far the most brutal training cycle I've had all year. The peaking cycle coming after this is going to be worse. But then I taper, and compete. And then I relax and play for a few weeks before starting to peak for nationals at the end of February.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    2 days a week minimum here, with most being 2 or 3 days, and glutes hitting 4x :grin: I take my rest days randomly among the 3x a week or glutes. I very rarely really lift every day, even though they are broken down into short chunks all week long.

    I do have certain lifts I only do 1x a week, because I have parts that seriously need a week of rest from that lift (I have a chronic problem). The other day or 2 are easier on that part while still hitting it.
  • AsISmile
    AsISmile Posts: 1,004 Member
    As a beginner I do full body 3x a week :)
  • rybo
    rybo Posts: 5,424 Member
    2x for sure, often 3-4x
  • AsrarHussain
    AsrarHussain Posts: 1,424 Member
    burban00 wrote: »
    Why not do legs twice a week too?.

    I do boxing so I use my legs more plus j do jogging also
  • SideSteel
    SideSteel Posts: 11,068 Member
    I squat 3/week, bench 4/week, deadlift 2/week, and accessory volume is such that I'm also pulling vertically and horizontally, direct arm work, unilateral leg work, etc.

    It works out to about 3/week frequency when you look at it in terms of muscle groups but I look at it in terms of movements since I'm training primarily for performance in those movements.
  • AsrarHussain
    AsrarHussain Posts: 1,424 Member
    SideSteel wrote: »
    I squat 3/week, bench 4/week, deadlift 2/week, and accessory volume is such that I'm also pulling vertically and horizontally, direct arm work, unilateral leg work, etc.

    It works out to about 3/week frequency when you look at it in terms of muscle groups but I look at it in terms of movements since I'm training primarily for performance in those movements.

    That's a lot of volume nice are you a powerlifting
  • FrankWhite27330
    FrankWhite27330 Posts: 316 Member
    AsISmile wrote: »
    As a beginner I do full body 3x a week :)

    This
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    2-3x per week based off current programming, 3-4x a week on some other programming.
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