Not exact matches
In my experience, the typical approach of blasting a
muscle group once per week for an insane number of sets and exercises simply doesn't work for the majority.
-- He usually works out 6 days a week and takes 1 day of rest on the seventh day — He does 3 - 4 sets
per exercise — He trains biceps and triceps on the same day — He trains all big
muscle groups once a week (legs, chest, back and shoulders) and the small ones twice a week (triceps, biceps, calves)-- His favorite
muscle group are the legs, which is why he trains them on Saturday when he has the most time.
The best thing about splits is they allow me plenty of time for recovery being that I'm only training certain
muscle groups once per week.
Old school bodybuilding logic says you should «blast» every
muscle group with as many sets and reps as you can handle
once per week, then rest 6 days before doing it again.
Training each
muscle group twice
per week can help you gain more
muscle than training each
muscle group once per week.
If you have a lagging
muscle group that you want to develop, you'll probably make faster gains if you train it 2 or 3 times
per week instead of
once per week.
This is why it is not advised to work out a particular
muscle group more than
once per week.
Hitting a
muscle group once per week can work, but if you feel like you've been plateauing, I highly recommend increasing your training frequency.
Many people say that training a major
muscle group once per week is like eating a low - protein diet — both hurt your
muscle growth.
You CAN and should train your bodyparts more frequently, especially if you're using exercises that overlap, e.g. deadlifts and squats both stress similar
muscle groups yet you could work deadlifts on a «back» day and squats on a «leg» day and still call it working a bodypart
once per week.
A youtube clip demonstrated how training one
muscle group many times
per session
once per week was not as effective as doing less sets (
per week) but training them more frequently.
A full session of isometric stretches is demanding on the
muscles being stretched and should not be performed more than
once per day for a given
group of
muscles (ideally, no more than
once every 36 hours).
Due to the drop in training frequency from twice
per week to
once per week, he's automatically reduced his weekly volume by 50 % — from 20 total sets
per muscle group,
per week to 10 total sets
per week — allowing the body to recover and grow.
A 2015 study in the Journal of Strength and Conditioning Research found that subjects who did full - body sessions three times
per week gained more arm size than another
group who did a body - part split, hitting each
muscle just
once.
As far as the frequency goes, training a
muscle group once every 5 — 7 days is actually safer and more effective for advanced lifters than training it two or three times
per week.
In other words, when you train a
muscle group directly only
once per week, the
muscles might spend a few days «growing» after the workout.
It depends if you are training a
muscle group once or twice
per week.