Training each bodypart once weekly

[RottenWillow]

Does anyone else here train this way? I seldom get enough sleep during the week and am seriously considering training only on saturday and sunday. The split is biceps, legs, abs, and back, next day shoulders, chest and triceps.

My energy level is great on the weekend since I get plenty of sleep and the extra time I have prevents me from feeling pressured to race through my workouts.

In order to make this work I am assuming I would need to increase the volume of work so that overcompensation takes 7 days between workouts.

Does this plan sound workable?

 

[The Shadow]

Yep.

Back
Chest
Legs
SHoulders
Arms

 

[wilson6]

Each bodypart once per week, really heavy only once every two weeks. Works for me, my clients and the competitors I've worked with. Natty and otherwise.

W6

 

[spatts]

For powerlifting we train everything twice per week, but at different volumes. If not for all the active recovery I do, I don't think I could pull it off.

I used to train as Wilson6 just outlined, and that worked out great!

 

[slinky]

I have events training (strongman) on Fridays.

Train Sunday (or Monday) and Wednesday for everything else. Every other week, will throw in a Tuesday session.

And follow a "what doesn't hurt" protocol. But, generally follow a very simple plan: Sunday: legs (or chest); Tuesday: cleans/snatchs; Wednesday: chest (or legs).

Every other week: deads (back) will be Sunday.

This is all dependent upon what we did on Friday and what we'll be doing the following Friday. And we do like W6 and spatts.

 

[Realgains]

Training each body part once a week is great and works very well IF you train very hard. Do not increase your volume but rather increase intensity....

VERY few natural trainees can train more often than 3 days per week no matter how they alter their intensity throughout the week.
Don't ever get sucked into the BS promoted by the popular magazines... 99% of the routines in these mags are for the genetically gifted on steroids PEROID!

That said ...even a heavy steroid using male cannot recuperate from more than one intense squat and deadlift session per week on a consistant basis.

see my training "sticky" post above!

It would be best to space those two workouts day/week you mentioned.

TRY THIS.

SATURDAY...work sets listed only. Don't forget to do warm ups especially in the squat and deadlift...but don't get carried away either. TRAIN VERY HARD...rwead my training sticky above.

1. SQUATS 2 all out sets of 10-15...go deep and strict
2. Stiff leg deadlifts 2 sets of 10...go to mid shin ...back straight...use straps...pivit at hips...do them very strictly.

3. Leg curl 1 set(opional as SLDL as the best ham builders)
4. Back extensions 1 set of 10-15 with weight
5. some form of calf raise for 3 sets of 10-15


TUESDAY

1. Some type of chest press 2-3 sets of 8
2. Some type of row or pulldown 2-3 sets of 8
3. some type of overhead press 2-sets of 8
4. Upright row with wrist straps 1 set of 10
5. Barbell curls 2 sets of 10
6. Lying tricep extension or machine dips with elbows in 2 sets of 8-10
7.. abbs 3 sets

RG

 

[RottenWillow]

Hey I need to check in here more often! Thanks for the valuable feedback folks.


The only serious lifters I know are guys and they all have told me to train the same bodypart every 2-3 days but my limited experience (4 months) has already told me that's too often for me.

Realgains, no deep squats for me. I already look like I'm hiding two soccor balls back there. My biological dad was mexican and my backside is very big, not fat, just really large rounded buttocks. I already way exceed my quote for lewd comments about my butt. Also my calves measure 16.5 inches, and I really want to avoid any additional size.

Actually I think I look pretty lopsided in terms of upper to lower body muscular size. I have wide shoulders (44.5 inches around) but they are really bony, knobby looking and I have pipe cleaners for arms (10.5 inches). I recently benched 105 pounds 1x which was astounding for me. I dont want to do a half-way workout and neglect my lower body but my upper body is really my main focus for gaining size. I dont think I have mentioned this before, (if it matters) I'm 5'6, about 138 pounds.

OK thanks everyone. I think I will have to tinker with the carb rotation diet I've adopted in order to taylor it to this new training schedule.