Is it ok to do a muscle group more than once a week
raven56706
Posts: 918 Member
So i saw a program that broke down different exercises throughout the week. 3 chest exercises- 2 times a week, arms day, arm back day, legs, shoulders.
was wondering if its fine to work out the same body part twice a week as opposed to just having 1 chest day and etc.
was wondering if its fine to work out the same body part twice a week as opposed to just having 1 chest day and etc.
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I certainly hope so, or I've been doing everything wrong. :laugh:
Yes. It's fine.3 -
Yes. Bench press in particular responds to increased frequency. I'd aim for one heavy day (e.g. 5x5) and then another lighter day with more volume later in the week (e.g. 5x10 at 60%).
Deadlifts are a different story. They're so taxing that one heavy session a week is sufficient. Squats fall somewhere in between. Personally, I squat heavy twice a week (5x5 back squat and 3x3 front squat). YMMV.0 -
Hahaha same here... My glutes would be broken by now if that were the case !quiksylver296 wrote: »I certainly hope so, or I've been doing everything wrong. :laugh:
Yes. It's fine.3 -
Yes. Everything I've read from a beginner/borderline-intermediate lifting perspective says multiple times per week is preferred.0
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My glutes would be broken by now if that were the case !quiksylver296 wrote: »I certainly hope so, or I've been doing everything wrong. :laugh:
Yes. It's fine.
Pretty sure they are... there's a crack in them, right?
Thank you, thank you... Please tip your server.5 -
I currently do a full (upper/lower) lifting routine 4 days a week. 2 days on, 1 off, 2 on and 2 off.
I lift heavy but not to an extreme; varying hi reps at 55% max to low reps at 85%max. I do this plus rowing (which is also a full body exercise for 10k meters for an hr a day 6 days a week.
My goal is no longer max strength. It's just to maintain existing strength & fitness, which is already at a hi level for my age, w/a focus more on bodybuilding asthetics and natural (not extreme) size & proportion.
It's working for me.1 -
As a beginner, you may need a full week to recover from a hard, heavy workout. But most people will be able to handle 2 - 3 times per week. The general rule of thumb is to give yourself at least 48 hours for recovery.3
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AllanMisner wrote: »As a beginner, you may need a full week to recover from a hard, heavy workout. But most people will be able to handle 2 - 3 times per week. The general rule of thumb is to give yourself at least 48 hours for recovery.
Funny you say that as the most pushed beginner programs have you work each muscle group 3 time per week (3 times full body workouts)1 -
Funny you say that as the most pushed beginner programs have you work each muscle group 3 time per week (3 times full body workouts)
I think you hit on a key point with the word "programs." Each individual responds to training and recovery differently. Boilerplate programs work for most people, which is why I said 2 - 3 times. But some beginners, heck some intermediate and advanced trainees may need more recovery time. There is no one size fits all.
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Sure.0
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It’s more beneficial than once if you’re a natural lifter. My peaking powerlifting program has me benching in some way shape or form 4x a week and squatting 3x a week. Frequency is a driver for success if done in proper doses. But you shouldn’t do more than 12 sets a workout per muscle if you’re doing it 2x a week0
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You can.
I prefer to keep heavy lifting to 1x/week per muscle group (I do a 3 day split), and then on the in between days (Tues and Thurs) for me, I do a muscle endurance routine that is light or body weights, but significantly higher reps and other more diverse movements.
Just one option, but my ME days are pretty full body - those same muscle groups are getting worked, just in a different way.0 -
There is research that states that doing the bro-split is NOT optimal for hypertrophy. 2 to 3 times a week had greater protein synthesis in muscle biopsy. Read up on Schoenfeld's work.1
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I squat 2 times a week and bench every time I lift.
and it's a very established program. I wouldn't do a bro split that way- but yes- you can compound lift the same exercise more than once a week. No one ever died from squatting more than once a week.0 -
AllanMisner wrote: »As a beginner, you may need a full week to recover from a hard, heavy workout. But most people will be able to handle 2 - 3 times per week. The general rule of thumb is to give yourself at least 48 hours for recovery.
From everything I've heard, it's the exact opposite. Beginners recover faster because their CNS gets exhausted before their muscles.1 -
stevencloser wrote: »AllanMisner wrote: »As a beginner, you may need a full week to recover from a hard, heavy workout. But most people will be able to handle 2 - 3 times per week. The general rule of thumb is to give yourself at least 48 hours for recovery.
From everything I've heard, it's the exact opposite. Beginners recover faster because their CNS gets exhausted before their muscles.
Yes some beginners do stop before the volume gets too much. Others push too hard. There is no one size fits all. If someone is pushing hard, rest and recovery (muscular and nervous system) are necessary.
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I'll see your Brad Schoenfeld and raise you an Eric Helms. Who says the exact same thing.
Bro split is for advanced lifters/steroid users who a) are near their maximum genetic muscular potential (or past it, in the case of some steroid users), and b) are doing humongous amounts of volume/intensity and need the extra recovery time between workouts.
If neither of the above apply to you (the general 'you', not pointing out anybody specific), then a bro split is most likely not the optimal workout program for you.0 -
I'll see your Brad Schoenfeld and raise you an Eric Helms. Who says the exact same thing.
Bro split is for advanced lifters/steroid users who a) are near their maximum genetic muscular potential (or past it, in the case of some steroid users), and b) are doing humongous amounts of volume/intensity and need the extra recovery time between workouts.
If neither of the above apply to you (the general 'you', not pointing out anybody specific), then a bro split is most likely not the optimal workout program for you.
BUT THINK OF ALL THE GAINS YOU LOSE BETWEEN DAYS NOT LIFTING!!!!
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It's not only ok, it's recommended in the vast majority of circumstances.0
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Yeah, its totally cool my guy. The more the merrier. Recovery time is important too, though.1
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