Anyway to hit muscles twice a week?

[Manu]

I was thinking on trying some new workout and to hit muscles twice a week.
Any sugestions?
Thanks

 

[Thaibox]

Several guys on here advocate programs that will hit them 2x or more a week. I've never personally been able to do this. I have to give my muscles at least 5 or 6 days, or I just don't progress worth a shit.

 

[b fold the truth]

My old routine used to be like this...

Monday: Legs
1-3 light sets of lats

Tuesday: Chest
1-3 light sets of shoulders, bic, tric

Thursday: Back
1-3 light sets of legs

Friday: Shoulders, Triceps, Biceps
1-3 light sets of chest

B True

 

[Manu]

Thank you guys.
I will start a CKD now, so this split of hiting muscles twice a week is maybe not so good right now, but i was aiming to do it after.
Can you give me a link to those programs?
The ideia is always like Bfold program to hit one day hard and the other light?

 

[Manu]

One ideia:
working one week twice the muscles and the next just once...what do you think?

 

[gonelifting]

One ideia:
working one week twice the muscles and the next just once...what do you think?

I am doing that now, but I don`t include legs and I just started the routine. So time will tell... How many days per week will you lift? It would seem too many. 6 days? if not then you may be doing too many bodyparts on the same day.

HST has that kind of method. Where you train more times per week but less volume each time. SO the TOTAL amount of volume for the week would equal the same as 1 or 2 days. Checkout coolcol`s threads, he does a hybrid of that (HST) and he`s done squats 3 times a week.

 

[Manu]

Right now i am doing only 3 days, beeing pecs/triceps, legs shoulders and back/biceps. I was thinking one week with this split but with more volume and then the other week 5/6 times.
I will check it. Thanks gonelifting.

 

[jboy]

I've made decent gains in the past by working everything twice a week and keeping my lifting volume in check (maybe 3 sets each of two exercises for each muscle group). But eventually I hit a major plateau, and like most people here, I found I could make better progress by hitting each muscle group only once a week and really uping the intensity. Like Thaibox, if I'm lifting really hard, I've found I need at least 5-6 days of recuperation before my muscles are ready to be blasted again.

 

[Rivaldo]

Why not structure your split around a 5 day week? That way you can strike a nice balance. There's no reason to stick to a rigid weekly split.

Day 1: Upper-body pushing
Day 2: Legs
Day 3: Off
Day 4: Upper-body pulling
Day 5: Off
Day 6: repeat Day 1 onwards

 

[Lumberg]

You CAN hit the small muscles like biceps and calves twice a week. It's the big muscle groups that need the xtra recovery time.

If you insist on hitting muscles twice just don't go to failure.

JC

 

[Vortexx]

4 days between hitting the same muscle again (like someone already said) strikes a nice balance between hitting it once or twice a week.

There are several ways to implement this. Already mentioned was a push - pull routine, but this is my current routine, works pretty well.

this routine will especially up your bench as your delts and arms are recovered when you hit pecs again. As opposed to training twice a week where delts may be still fatigued (maybe if you do a heavy roid cycle you can recover fast enough to max out twice a week, but i wouldn't do it)

Current split:

pec - forearms - abs
delt - trap
bis - tris - abs
quads - calves
hams - back
REPEAT