Is training a muscle group 2 x a week too much?

[Seashell]

Do most of you ladies train a particular muscle group just once per week?

I'm thinking of switching from once a week to twice, like this:

Monday: Chest & Tri's
Tuesday: Legs & Shoulders
Wednesday: Back & Bi's
Thursday : Chest & Tri's
Friday: Rest
Saturday: Legs & Shoulders
Sunday: Back & Bi's

I like to lift heavy and to failure, 3 or 4 working sets.

Do you think it's going to be too much, or should I go for it?

 

[RottenWillow]

Training each muscle heavy 2x per week is likely to be too much for maximum gains. I'm basing this on my personal experience and from what I have learned from reading and talking to others.

Everyone for whom I seen that schedule work either go lighter on one of the weekly workouts or they use steriods, or both.

 

[Deleted member 33117]

Ahhh.. prior to Menzer no bodybuilder or athelete would have even asked this question. No, 2 times a week is not too much. I train each bodypart 3 times a week, and seem to be making great gains. I know women who look fabulous, training everything twice a week, so women are not excluding from making gains on such a program.

 

[BrickGirl]

I do not see how someone could possibly workout a muscle more than once a week, every 10 days would probably be better for most people

 

[Deleted member 33117]

I do not see how someone could possibly workout a muscle more than once a week, every 10 days would probably be better for most people

Unless one has worked a muscle beyond its ability to recover, a muscle will generally adapt to training within 48 hours, and should be ready to train again, with a slightly higher level of intensity. I'm gaining size much faster gains now, than I did training each bodypart once a week. Not only that, but I often get stronger from one workout to the next.

Perhaps you are right concerning most people, but most people are completely out of shape, and ANY form of training will give results over them continuing to sit on the couch and watch tv. There is a signifigant amount of research to back the idea of training a muscle several times a week for faster adaptation. Spatts will certainly have an opinion on this when she gets to it.

 

[MsBeverlyHills]

first off-- you shouldnt train to failure every workout. Second, change up the order of your routine- add more rest days. Like 4-day split-

Days 1&4 legs/arms
Days 2&5 chest/back/shoulders
Days 3, 6,7 rest

this split hits your muscles hard, but allows for 3 days to recover.

 

[Deleted member 33117]

Honestly, seashell, I don't think the split you have posted is that bad. In fact, I like it. If you have difficulty recovering from it, back the frequincy down a bit, then try again in a few weeks. The human body is amazingly adaptible in this regard. You see many successful professional female strength atheletes training body parts more often than twice a week who are well-muscled, lean and quite strong.

 

[Daisy_Girl]

I tend to agree with BBF, of course it can depend on your goals. The only way you'll know if a particular split works for YOU, and helps you look the way you want, is by trying it. If you choose to go for it, then give your body enough time to adjust to it before assessing if it is working or not. I think around 6 weeks...but someone else might have a better time frame.

By the way, I like working each body part 2x a week too. Except legs. I typically only do them 1x a week. I hate doing legs, plus with the amount of cardio I do, that helps keep them the way I want them. Working each body part 2x a week fots i nwith my goals right now. This winter I am going to re-evaluate my goals so that might change.

 

[RottenWillow]

I think all the responses to this question need to be tenative. None of us know precisely how Seashell's body reacts to training, we dont know exactly what she eats or how well her body utilizes food she does eat and we dont know how much or how well she sleeps.

The one point I think all of us would agree on, even Mr. Heavy Duty, is that frequency and intensity+volume must be properly balanced. The more freqently you train the less you can completely exhaust the muscle at each workout and still expect maximum gains.

 

[Seashell]

Thanks SO much for all the responses everyone! Lots of different viewpoints to consider, and think about. Much appreciated!



I guess what I'm unsure of is if I do heavy legs, and three days later, I'm still hobbling about and using the banister to "help" me get up the stairs, is it BAD for your muscle/body, to then try to do the same intensity with legs again? Or would that be GOOD for increasing strength?