Training each body part twice a week instead of once?

[Little Rage]

Sorry really wasn't trying to take credit for what was said in my original post. Part of it did come from that book, other from an inquiring mind. But wanted to see what people said. But thats right everyones questions and responses on this board are all their own, and come from thier own personal experiences. yea fucking right!

 

[JibbyJabba]

I personally cannot figure out why people insist on confining themselves to the structure imposed by the week. I guess some people just like having monday as their chest day, tuesday as their back day, wednesday as leg day, etc... I do a four day on, one day off training split... this allows less recovery time than only hitting a muscle once a week, but more than those who work out a muscle twice a week. It works quite well for me, but I am certain it would be too much for some, while not enough for others... its all up to your body's response... If anyone's interested I can post the specifics of my split and the rationale behind such. Later.

 

[Code]

Here's my weekly schedule...

Mon: Bi's, Tri's, delts and abs.
Tues: Legs, Cardio
Wed: Chest, back
Thur: Off (soccer)
Fri: Legs, abs
Sat: Bi's, Tri's, delts, abs (soccer)
Sun: Chest, back (soccer)

 

[The Almighty]

I personally cannot figure out why people insist on confining themselves to the structure imposed by the week. I guess some people just like having monday as their chest day, tuesday as their back day, wednesday as leg day, etc... I do a four day on, one day off training split... this allows less recovery time than only hitting a muscle once a week, but more than those who work out a muscle twice a week. It works quite well for me, but I am certain it would be too much for some, while not enough for others... its all up to your body's response... If anyone's interested I can post the specifics of my split and the rationale behind such. Later.

Go right ahead. I am interested to see what you have to say. I actually only work each bodypart once per week, but have been thinking about changing it up.

 

[JibbyJabba]

Go right ahead. I am interested to see what you have to say. I actually only work each bodypart once per week, but have been thinking about changing it up.

Alright,

Day 1 - Chest/Shoulders
Day 2 - Tricep/Hamstring/Calves
Day 3 - Back/ Bicep
Day 4 - Rear Relt/Quads & Glutes/Calves
Rest (Abs/Obs)
start over

Rationale for Day 1:

I have very narrow shoulders and try as I may, I am unable to work out chest without working out Shoulders and vice versa. If I split these two up, it results in a poorer workout for the muscle I do following the first. So, I have decided to put the two together... I like doing so...all the lifts seem to compliment each other

Rationale for Day 2:

I need to do Tricep immediately after chest b/c I want adequate time for my triceps to heal and not be sore the next time I do chest. For me, If my tri's are sore my chest workout will suck, but if my tri's have been slightly fatigued the day before(due to hitting chest), I can still get a killer tri workout...chest is my main concern. I put hams here because I have to put it somewhere... I hit calves hard for like 10 minutes straight.

Rationale for Day 3:

I have to do back and bicep on the same day. If my bi's are fatigued, then I cannot do my back effectively... If my back is sore, then my Bi's are also going to be slightly sore since all of my back lifts indirectly indirectly hit the Bi's... I have just found that I have to do these two muscle groups on the same day.

Rationale for Day 4:

I cannot do rear delt on shoulder day because I always hit up Arnold press or front raises first... its just a part of my routine I ain't changing... I like to turn heads with the amount of weight I can do with either of these, and this will obviously be effected if I do these towards the end of my workout. Once I get a good swell going in my front delts, I cannot effectively hit my rears... my range of motion is all fucked up... so, I put rear delt here on day 4. I like to have a little residual soreness in my rear delts left over from this day when I start over on day 1 - it helps me isolate the front and side delts. Quads and Glutes go here because that is what is left. I haven't been able to make my calves sore in three years and they grow very rapidly, so I hit them again here.

Well, thats all I got... I hope this helps...