Can I train the same muscles every other day?

  • Posted by a hidden member.
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    Dec 02, 2011 3:42 AM GMT
    I know recovery is important. Would it be okay to train (for instance) my arms every other day though?
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    Dec 02, 2011 4:34 AM GMT
    BackToZero saidI know recovery is important. Would it be okay to train (for instance) my arms every other day though?


    Let the soreness of your muscles be the judge. If you are still sore even after not working that same group for a day, then don't.
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    Dec 02, 2011 4:59 AM GMT
    You could, but I find I have diminishing returns if I don't give each muscle group a few days rest in-between.
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    Dec 02, 2011 5:04 AM GMT
    A trainer would give you a better answer. I think it depends on how much you are working them out.
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    Dec 02, 2011 9:54 AM GMT
    I've done this before with results. nothing great, but I'm thinkin that maybe the results would have been better had I not trained them so often.

    I'm using a 10 8 6 rep system. not working them to failure if that helps with answering at all.
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    Dec 02, 2011 10:13 AM GMT
    Keep in mind that if you're working other body parts (like back) you are also working your arms. Pullups or lat pulldowns may not target biceps as directly as bicep curls, but you're still working them.
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    Dec 03, 2011 6:56 AM GMT
    I think prioritization programs are fairly common. I've done arm prio's a few times. I worked arms 5 days a week. I also lowered the training on other body parts to a state where I'd just be training them for maintenance. From what I understand, most of the results are suppose to happen after the prio's over. I always found it took a few times to get the results I wanted.
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    Dec 03, 2011 7:13 AM GMT
    purelife saidI always found it took a few times to get the results I wanted.



    Thanks. What did you mean by a few times?
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    Dec 03, 2011 7:36 AM GMT
    yes, you can. In fact, the HST routine is a good example of being able to do just that. However, you spread the sets out throughout the week. The purpose? To keep your muscles in a constant state of hypertrophy.
    If you want to work out the same muscle groups every other day - do HST for a while.
  • barriehomeboy

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    Dec 03, 2011 8:19 AM GMT
    Depends on your age. If you're 19 yes go crazy with the weights. If you're over 30, you need more recovery time.
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    Dec 04, 2011 4:08 AM GMT
    k3l3k0 saidyes, you can. In fact, the HST routine is a good example of being able to do just that. However, you spread the sets out throughout the week. The purpose? To keep your muscles in a constant state of hypertrophy.
    If you want to work out the same muscle groups every other day - do HST for a while.


    Wait what???? That's weird. I learned that muscles get larger after the fibers that comprising group have time to reorganize and get bigger. A major part of muscle growth is rest. Overworking muscles will only lead to injury.
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    Dec 04, 2011 6:19 AM GMT
    BackToZero saidI know recovery is important. Would it be okay to train (for instance) my arms every other day though?

    Not unless your only doing about 2 sets per workout. I say train them once or twice a week.
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    Dec 04, 2011 7:53 AM GMT
    BackToZero said
    purelife saidI always found it took a few times to get the results I wanted.



    Thanks. What did you mean by a few times?


    I guess I expected more out of the prio's. I'd do one for a month.. train normally after.. and I'd get some results, just not as much as I'd hoped for. I find they make minor changes. If I wanted bigger arms, I think it might take me 3 or 4 rounds of prio's to get noticeable results.
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    Dec 05, 2011 3:42 AM GMT
    BackToZero saidI know recovery is important. Would it be okay to train (for instance) my arms every other day though?


    Depends on the volume. If you're doing set after set after set, that probably won't be enough recovery time.

    If you're just doing a few sets of one biceps exercise as part of a full-body workout, then 48 hours is probably enough rest time.
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    Dec 05, 2011 4:16 AM GMT
    you can but I'd be worried about how sore you might be.
  • Hunkymonkey

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    Dec 06, 2011 6:50 PM GMT
    Muscles need rest and food to grow. Even HST, which can be brutal at the end of the 8th week, leaves 48 hours between full-body workouts. Since it was designed by a competent kinesiologist, we can assume that is the minimum rest/recuperation time needed. I think how often you train a particular muscle group depends on your body type, size of your target muscle group, and your muscle fiber composition, if you want to get very granular about it. My observation is that mesomorphs seem to have an advantage when it comes to more frequent training. In general for me, an ectomorph, I get good results training muscles no more than two times per week. Some people think you can train calves very often because they are in constant use. You just have to experiment with different routines for long enough to see if anything happens. Fortunately, you have years to do this.
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    Dec 06, 2011 6:58 PM GMT
    Yes you can but it really depends on the space of time you want to do so.
    Before a tournament we do the same routine for hours a day, but after a week you're just done. And I'm pretty sure that the pain you feel after a week isn't healthy at all.