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 Training Discussion Board
 Which muscles should be trained more than once a week
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| Author | Topic: Which muscles should be trained more than once a week | ||
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Cool Novice 
Posts: 33 |
I do calves 2 or 3 times a week. Would 3 times be too much. I sart out by doing 20 reps on the seated calf raise and rest 10 seconds inbetween sets and do another 10 reps and continue doing this until I reach 10 sets. I have seen many people post this calve workout and it seems to be working good. I do abs everyday at the end of my workout of 4 sets of crunches at low reps with a weight to my chest. My neck 2 or 3 times a week with a neck harness of 4 sets of 10 reps. Forearms 2 times a week doing 5 sets of wrist curls and 5 sets of reverse curls increasing weight every set. Does it look like im doing anything wrong? If so correct me     | ||
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Elite Bodybuilder 
Posts: 743 |
As long as you are training with intensity...and you are not still sore from a previous workout..I think that you can work calves, abs, and forearms that much. Just make sure that you are not doing an overkill. B True | ||
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Cool Novice
Posts: 38 |
Once they are well conditioned abs can go ever day. They will hurt but they will still keep growing. I do abs 6 days a week, and I am the only one at the gym that has to add weights to the ab machine because I can do 20 reps with the whole stack and get tired before I hit the muscles hard. If you keep hitting them they keep comming back for more. | ||
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Novice 
Posts: 9 |
Well in my opinion all muscles can be train more than 1 time a week as long as you get decent rest and eat alot.I dont really believe in overtraining and I would train 5 times a week if If I have to(school is interfering with my workout). just try not to worry about overtraining cause its always better than not training at all. Forearms,Calves,Abs,and Neck can hit more than other muscles.Just remember to hit them hard and watch em grow. ------------------ Bruce Lee | ||
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Amateur Bodybuilder 
Posts: 139 |
I agree. Overtraining is harder to do than most realize if you eat and sleep right. ------------------ | ||
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Elite Bodybuilder
Posts: 743 |
I still disagree with you guys. Maybe your joints can take working out 2-3 x a week for that bodypart. Mine can't. When I am pushing myself on every exercise (squat, stiff-leggs, deadlifts, clean & Press, flat bench, cl grips, etc...) there is no way that my joints can recover as fast as my muscles can. You will break your body down. Don't for get that it takes about a month of overtraining in order to feel the effects of overtraining. It is not an immediate response. You grow when you are not in the gym. I have made great gains from only working out 2 days a week, but I go hard an heavy on those days!!! If you go hard and heavy...and concentration curls and pec dec don't count as hard or heavy, then 1x a week for each bodypart is more than enough. B True | ||
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Amateur Bodybuilder
Posts: 105 |
Bodybuilding rule of thumb: Fast twitch should be trained once a week. Slow twitch can be trained numerous times. Low heavy reps=once weekly. High lighter reps=multiple Keep in mind your nervous system also has to recover, and overtraining normally doesn't kick in in a week, more like 3 plus. Ever wonder why strenght coaches develop periodization tables? | ||
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Novice
Posts: 8 |
Johnny Iron hit the nail on the head with this one. for example, if i'm doing heavy sets, say for bench press, i don't even get sore for two days and i'm usually still sore by the fourth day after the workout.(and i'm getting plenty of sleep and eating good). also, you WILL be overtrained if you burn out your nervous system by not letting it recover. you'll know it too cos' you'll feel like shit and your intensity will go down. so if you're going heavy, once a week is it. the exception to this is calves & abs. i don't see a problem with doing calves 3 times a week. | ||
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Amateur Bodybuilder
Posts: 98 |
It depends on how your training and what the volume is like. When I first started in the gym the instructor put me on a three day a week program which had me working out every bodypart 3 days a weeks. It was only one or two sets per bodypart so I could do this and I made good gains. After a while I moved to a split workout where I trained each bodypart twice a week. In the split workout I did maybe six sets per body part so twice a week was enough. Now I just train each bodypart once a week but I'm doing twelve sets per body part. So it depends on the volume and quality of the workouts. If I was only do one set of eight on bicep curls I'm sure I could train them 3 times a week. However, if I was doing 12 sets, once a week would probably be enough. But the key thing to remember is that everyone is built differently so what may be too much for me may not be enough for someone else. You have to be the sole judge of how many times a week you can train a certain bodypart by how long it takes to recover. What works well for someone else may not necessarily work well for you. | ||
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Amateur Bodybuilder
Posts: 279 |
Don't believe in overtraining? I wish overtraining was a myth, if it was I would be training like the pros. I love pushing heavy weights, but my body cannot do 315 pound bench presses three times or even two times a week. I can only push myself that hard once a week. I only do 2 sets, but I take them all the way to muscular failure. Yeah, you can train 5 days a week, it depends on the intensity of each workout. But you cannot push the same amount of weight and meet the same target if you're going all out and doing this more than once a week, unless you're on AS. I used to never believe in overtraining, until I realized why my gains were never steady. One year I would gain muscle, some other year I looked as if I lost muscle. I've always ate 6-8 meals a day. I'm a big guy, right now I'm 220, I have a huge appetite. There were two factors that kept me from progressing: Proper Training and Rest. And to answer the very first question, it all depends. If you want to train in order to become strong and massive (naturally that is), you can only train each major muscle (chest, back, shoulders, legs) once a week at maximum intensity. As for smaller muscles (abs, calves) you can work them productively at least twice a week. I have good abs, but I can't train them everyday, because they always get worked from heavy squats and deadlifting. I rarely train triceps and biceps, they get enough work with heavy presses and pulldowns/rows. Take care. ------------------ Check out http://pub30.ezboard.com/bhitsgymofbodybuilding -HB- | ||
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Amateur Bodybuilder
Posts: 100 |
I would say the abs should be trained at least 3 times per day. | ||
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Elite Bodybuilder
Posts: 1206 |
quote: I agree whole-heartedly... | ||
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Amateur Bodybuilder
Posts: 279 |
quote: _____________________________________________ And why should abs be trained AT LEAST three times per week? Wouldn't you agree that not everyone has the same type of muscle fibers? If someone were to have slower twitched muscle fibers, they probably couldn't train abs three times a week, at least not productively. I used to follow an ab routine that was at least 3 times a week and didn't do a thing for me, all it did do was keep me from having thick abs. At the max I work my abs twice a week with maximum intensity. ------------------ Check out http://pub30.ezboard.com/bhitsgymofbodybuilding -HB- | ||
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Cool Novice
Posts: 11 |
I start all my exercises with Abs training , its good for warning up as well . I train each bodypar at least twice a week . But just in case i feel that this bodypart need more time to recover , i do Aerobics and light training that day |
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posted January 24, 2001 04:25 AM