Is it ok to do a muscle group more than once a week

raven56706
raven56706 Posts: 918 Member
edited November 24 in Fitness and Exercise
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.

Replies

  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    I certainly hope so, or I've been doing everything wrong. :laugh:

    Yes. It's fine.
  • DevilsFan1
    DevilsFan1 Posts: 342 Member
    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.
  • sardelsa
    sardelsa Posts: 9,812 Member
    quiksylver296 wrote: »
    I certainly hope so, or I've been doing everything wrong. :laugh:

    Yes. It's fine.
    Hahaha same here... My glutes would be broken by now if that were the case !
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    Yes. Everything I've read from a beginner/borderline-intermediate lifting perspective says multiple times per week is preferred.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited January 2018
    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.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    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.
  • erickirb
    erickirb Posts: 12,294 Member
    edited January 2018
    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)
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    erickirb wrote: »
    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.

  • MostlyWater
    MostlyWater Posts: 4,294 Member
    Sure.
  • jessef593
    jessef593 Posts: 2,272 Member
    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 week
  • HoneyBadger302
    HoneyBadger302 Posts: 2,087 Member
    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.
  • Okiludy
    Okiludy Posts: 558 Member
    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.
  • JoRocka
    JoRocka Posts: 17,525 Member
    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.
  • stevencloser
    stevencloser Posts: 8,911 Member
    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.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    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.

  • jessef593
    jessef593 Posts: 2,272 Member
    Okiludy wrote: »
    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.


    I second Brad Schoenfeld.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    jessef593 wrote: »
    Okiludy wrote: »
    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.


    I second Brad Schoenfeld.

    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.
  • JoRocka
    JoRocka Posts: 17,525 Member
    AnvilHead wrote: »
    jessef593 wrote: »
    Okiludy wrote: »
    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.


    I second Brad Schoenfeld.

    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!!!!
  • rybo
    rybo Posts: 5,424 Member
    It's not only ok, it's recommended in the vast majority of circumstances.
  • GoingSaiyan
    GoingSaiyan Posts: 52 Member
    Yeah, its totally cool my guy. The more the merrier. Recovery time is important too, though.
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