Training muscle groups once or twice a week?

stacj27

So I've been working out again for the past couple of months and seeing results. I've been doing the split I used to do with one muscle group per week (Mon - Shoulders, Tues - Booty & Hamstrings, Wed - Core, Thur - Chest and Triceps, Fri - Legs, Sat - Back and Biceps). However I keep hearing that I should be training each muscle group twice per week. I'm kind of doing this with legs already, but what about upper body? Can someone explain or link an explanation as to why I should be doing this twice a week? I do cardio before strength (I'm one of those people who gets more energy after cardio) and my goal is to lose fat, but build muscle and strength as I have imbalances between my right and left sides due to a car accident injury. Any advice would be great. Thanks!

sijomial

Most beginner routines tend to be full body x3 a week - hitting each muscle group three times a week. Two is sub-optimal, once is just a bit better than doing nothing.

Muscle protein synthesis is elevated for 24 - 36hrs after a workout so x3 a week maximises your opportunity for strength increase and/or muscle growth while still allowing for adequate recovery.

Okiludy

I agree find a program like Starting Strength and do it for a few months. If you follow the program you'll develop an amazing base of strength. Then you can move on to a different split as per your goals.

Cherimoose

1x per week is more for advanced lifters who can handle the greater number of sets per bodypart per workout, and who want to bulk up. For your goals, a full-body workout every 2-4 days should work fine, depending on your recovery time. Follow a proven program for best results (NROLFW, personal trainer, etc). Get clearance from your doctor before lifting, and try to get your form checked by a professional, especially your deadlifts & squats.