GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
|
 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Anabolic Discussion Board
 Is There Real Proof About Working Muscle Groups Once a Week?
|
| Author | Topic: Is There Real Proof About Working Muscle Groups Once a Week? | ||
|
Amateur Bodybuilder 
Posts: 186 |
I was just wondering. Currently I work at out 6 days a week doing one muscle group 16 to 18 total sets with about 4 different exercises. I am getting bigger but I wanted to know is this really the best way to get huge? It might be but it never hurts to test theories every once in a while to make sure they are still the best. Remember salad use to be non fattening then it was fattening then not fattening and I believe the latest it causes cancer. You get the idea. How was it decided working a muscle group once a week the best for size? Thanks.    | ||
|
Amateur Bodybuilder
Posts: 58 |
YA KNOW WHAT I WOULD LIKE TO FIND OUT ALSO  | ||
|
Amateur Bodybuilder
Posts: 50 |
I dont know if there is actual proof but i think that i have all the proof i need. Since i started working out less and only once a week per part i have seen drastic difference in size and mostly stregnth | ||
|
Pro Bodybuilder 
Posts: 467 |
MY EXP HAS BEEN THAT WORKING EACH MUSCLE DIRECTLY ONCE A WEEK FOR 6-12 SETS TO FAILURE IS BEST FOR GROWTH. THOSE 6-12 SETS DEPEND ON THE MUSCLE BEING TARGETED AND MAY BE SPLIT UP OVER SEVERAL DIFFERENT EXCERSIZES. EXMP: 3-5 SETS WARMUP (DOESN'T COUNT) 3 SETS BENCH OR WARMUP 3 SETS SQUATS YOU GET THE IDEA ------------------ | ||
|
Amateur Bodybuilder
Posts: 165 |
Do you guys feel it's important to go to failure or will stopping one or two reps short but more sets be just as good? | ||
|
Elite Bodybuilder 
Posts: 657 |
I usaully keep my last two sets at 3-4 reps | ||
|
Amateur Bodybuilder
Posts: 71 |
It has been said that the Russians would stop a couple of reps short of failure. Then they would add on extra sets. The idea is to lift the most amount of weight (total) possible during your workout. Might be worth a try. | ||
|
Amateur Bodybuilder
Posts: 121 |
once a week has never worked for me ...I seem to grow much better hitting a bodypart Approx. once every 5 days but I do less sets be cause of increase in volume for the week ...usually 6-10 sets per bodypart Your new sig looks good big johnson  | ||
|
Pro Bodybuilder
Posts: 309 |
I agree with DeepSquat and follow that same type routine. It just works better for me. ------------------ | ||
|
Elite Bodybuilder
Posts: 922 |
Ignore squats those are body killers. Other wise I believe you can work every muscle group everyday. BUT I would not break a muscle group except every other day. I.E. Heavy Bench today and mild/light bench tomorrow. Get the idea here guys. | ||
|
Pro Bodybuilder
Posts: 416 |
I seem to grow working each body part twice a week my second workout of each bodypart would be less reps and heavier, its always worked for me but I do switch the routine up every few weeks. | ||
|
Amateur Bodybuilder
Posts: 186 |
YES I BELIEVE IN ONE BODY PART PER WEEK SEPARATING THE PUSH MOTION ONE DAY AND THE PULL MOTIONS THE OTHER. 3 SETS PER EXERCISE TO MUSCLE FAILURE. | ||
|
Pro Bodybuilder
Posts: 305 |
I focus 0n one body part, but throw in the some lifts for the opposite muscle, ex. chest and biceps, back and triceps, focus on the big muscle then hit the smaller, just to keep a pump, for example since i do chest on mondays and dont do arms till friday I due about 4 sets for bis at the end of my chest routine, in my workouts I do giant sets, supersets, and heavy sets, to hit all areas of the muscle. | ||
|
Amateur Bodybuilder
Posts: 52 |
I switched to one-body-part-per-workout method six or seven months ago and have had very good success with it. I go to failure. I am assuming the value of this depends partly on your age and need for recovery. I'm over 40 and the added rest seems to be beneficial. Some weeks, however, I'll add a secondary body part in for some light sets. For example, I might do five chest exercises and then add two or three triceps exercises but not require myself to go to failure with them. I think the deal is to keep your body from becoming habituated to any particular workout. I trained naturally for 20 years before doing any gear and it seems like it's always a dance where you have to push yourself without going way beyond what your body will handle. | ||
|
Olympian 
Posts: 1679 |
I've always done the 1 part per week. i feel as though I am much more able to go balls to the walls when I concentrateon 1 bodypart at a time. When I go twice a week one of the workouts is always less taxing as my bodypart is still tired. I do think the secret though is to go heavy and give 100% effort to see the great results. skip lacour has a great web page with a 1 part per day routine that kicks ass. even though natural he trains like a fuck with some great weights. check it out. | ||
|
Cool Novice 
Posts: 23 |
I think is is realy different for every one i only train 4 days per week for about 45min i find that much longer is not better for me, cant seem to keep my mind in it enough to keep up the intensity | ||
|
Cool Novice
Posts: 17 |
I switched about a year ago to the 2 body part per week workout as mentioned by pittbull2 and find that works better for me since I tend to be an endomorph. |
All times are ET (US) | |
 |
posted March 14, 2001 06:00 PM
