Training same muscle twice a week

AsrarHussain

I have the cold, so it messed up my routine.

I will have to train the same muscle with only 5 days rest for the same muscle.

Is this ok?

sardelsa

I am not sure what kind of program you are running that you need 5 days to rest muscle groups. Unless you are a very experienced lifter just adding sprinkles to your already seasoned physique, I would highly recommend a program that has you working each body part at least twice a week. But totally up to you what you want to do of course.

Otherwise...how do you feel? Unless your muscles are so sore you can't get any weight up or think you will risk injury, go for it.

I've run programs where I've trained muscles consecutively 5-6x per week. Obviously volume and intensity was properly programmed and controlled, and I was in a hefty surplus, but it worked out great.

jseams1234

Really? How many times have you been training them? Once a week?

IMO body part splits that only train once a week are sub-optimal. They may be OK for very advanced lifters who are primarily focused on "shaping" and maintaining what they have but for beginner/novice/intermediates who are still trying to gain significant amounts of muscle it may not really be the best approach. More frequency (I train each muscle group three times a week) is going to have better results. Twice a week is fine as most upper/lower splits have this type of frequency.

awnurmarc

There are programs which don't classify exercises by muscle group. Lots of novices have success with barbell squats on 3 nonconsecutive days a week. 5 days is plenty!

BrianSharpe

I had been doing Stonglifts 5 x 5 but found that squatting 3 x weekly didn't allow enough recovery when my runs got longer in the latter stages of a training plan. I've since gone over to a push-pull-legs routine repeated twice with one day of recovery in between and so far so good.