so working each body part 1/week really works?

[casualbb]

dude, how can you say a such a blatant statement without considering personal genetics and conditioning

None of the science I've ever seen supports once/week as best for either strength OR growth. For my thoughts on genetics and how they matter, go here:

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=234338

I'd also like to add, back in the "golden age" of bodybuilding everybody did fullbody 3x/week routines. EVERYBODY. Even Arthur Jones, the godfather of HIT, originally prescribed them with great success. Suddenly "genetics and conditioning" is such a big issue? Weightlifters haven't changed.

How this low frequency idea was born I have no idea. Maybe when people started taking drugs it allowed them to get away with less effective training.

.... Do you have the perfect routine or what??? and if you do give me your personal history progress and stats

That's completely irrelevent. If anybody wants to argue the science, go for it. I'm open to seeing new credible sources of information -- that does not include "It works," because, like I said earlier, everything works to some degree.

-casual

 

[Aussie Juga naught]

I hit each body part once a week, I train with intensity and with a fair amount of volume. If you were to train the way I do, except hit each body part 2x or 3x a week you would be overtraining. It's easy for someone who trains like a pussy to hit each bodypart 3x a week because there workouts are so pathetic it takes them no time at all to recover.

Im guessing your the latter casualbb.

 

[Lord_Suston]

back in the golden age of bpodybuilding they took lots of steroids. Allowing them to train often, this is fact so I won't even argue this point. Also, I have stated before when working with major compound lifts you recruit other muscle as well, granted not to 100% but they are used none the less. I know I could never, and many here could never do a balls to the wall training session with the same body parts over and over in a week..

By not stating your own history it leaves a lot of credibility out. Imagine if I took every bums advice on how to be a great boxer and they backed it up with some abstract they read from a boxing magazine, that wouldn't really help my training now would it....

You should also state if you use Russian training methods that you consider light intensity day, and sport specific days.. This training is gear toward sport-specific such as olympic weightlifting... From your post it seems as if you advocate 100% intensity 3x a week on each bodypart....

 

[punch]

I hit each bodypart once per week and have been for over 12 years now. If any of you train the way I do, working your muscles twice in the same week is out of the question. However, for lagging groups it may make sense to incorporate a " second " day, but only occasionally. If your on SAUCE you could probably hit your groups twice a week easily. However, we all know that w/out you could potentially burn yourself out quickly. There is no concrete answer. If you feel you need to train each muscle twice a week go for it, its your body. LOL

 

[FatRat]

Once again there are just far too many variables to take into account when it comes to recovery. You have to go by the way your body feels and your progress under your own unique circumstances.

Personally, after a hi intensity, relatively high volume workout, I would want to wait 6 / 7 days before working that muscle group again. Therefore, I would opt for 7 for practicality.

With reduced volume training such as DC, I can just about get away with the 3 sessions every two weeks, but have to say that even with this my CNS starts to get overloaded after a month or so.

For me, 2x or 3 x per week just would not give me the recovery time AND THEN THE GROWTH TIME that I need

You pays the money, you takes the choice…

PS I would not necessarily consider the “fastest” way to gain as being the “best” way to gain, this is a marathon not a sprint, and you need to look at the long term!

 

[ffknight84]

from my experiances with my body I have found 2x a week heavy with a few days rest does it. Maybe due to the fact of my younger age my body recovers faster, I dunno. Ive tried once a week and dont gain any strength, and I've tried 3x a week and havent gained strength. We're all different

 

[casualbb]

back in the golden age of bpodybuilding they took lots of steroids.

I'm referring to before even that. Like the days of Reeves, etc.

From your post it seems as if you advocate 100% intensity 3x a week on each bodypart....

I believe in the cycling of "intensity" to produce weight progression, never to muscular failure. Working to failure is the true cause of fatigue and excessive time off. It's not even necessary to train to failure to make gains.

-casual

 

[kentucky]

so how do you know when you are fully recovered? is it when the soreness is gone or what?

 

[Debaser]

I hit each body part once a week, I train with intensity and with a fair amount of volume. If you were to train the way I do, except hit each body part 2x or 3x a week you would be overtraining. It's easy for someone who trains like a pussy to hit each bodypart 3x a week because there workouts are so pathetic it takes them no time at all to recover.

Im guessing your the latter casualbb.

You're kind of making me ashamed of being 1/2 Aussie. Anyway, to address your [ignorant] points:

1. You said you train with intensity and volume. DC training would allow you to train with ultra intensity and STILL workout 1.5-2 times a week. All of your volume is redundant and unneccesary.

2. HST has shown that your kind of intensity is not required to stimulate growth, and that doing submaximal weights most of the time allows you to workout 3 times a week. You can call these "pussy" workouts if you are so inclined. But I guess I'll be the "pussy" who is growing 3 times faster than you.

 

[Only1eagle]

I personaly do a basic 1 body part a day. However I do back/shoulders together. And monday/Friday I do the same body part.

IE:
M-Chest
T- Back/shoulders
W-Arms
Th- Legs
F-Chest
sat-off
sun-off
next week:
m-Arms
t-back/shoulders
w-Chest
t- legs
f-arms
sat-off
sun-off

This way I hit the 2 parts of my body that grow the slowest 2 times a week every other week. Also I dont want the big huge no neck shoulder look. Like the broad swimmer shoulder better.

just my 2cc's