Train each body part once or twice a week for size?

  • Nov 26, 2015 3:34 PM GMT
    I've always trained each body part twice a week and have gotten pretty good results. I've increased my carbs and calories because I want to start lifting heavier and training to failure to put on some more muscle. For increasing size, is it more beneficial to just train each body part just once a week or should I continue doing twice?
  • Hypertrophile

    Posts: 1021

    Nov 26, 2015 5:01 PM GMT
    I think it depends on your body's ability to recover from bouts of exercise, and how intensely you train. In my case, three to four sets of three to four exercises to failure once per week for each muscle group may actually be too much, but that's what I'm doing. Except for abs and calves, which get hit twice a week.
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    Nov 26, 2015 5:39 PM GMT
    I train abs each day am in the gym. I rotate through phases so as to avoid injuries.
  • Destinharbor

    Posts: 4913

    Nov 26, 2015 6:09 PM GMT
    I've increased from one to twice/week. I assumed given my age, twice would be too much. Not so. I just adhere to the idea that I can skip anytime I just don't feel it so I think you'd be fine. Just listen to your body and don't argue with it.
  • badbug

    Posts: 866

    Nov 27, 2015 5:02 AM GMT

    Find what works best for you.

    I think twice a week is too much for growth but what do i know. What are your goals?

    I would try it because you haven't. You might find it works better. It's good to try new things.

  • HWJ93

    Posts: 6

    Nov 27, 2015 7:42 PM GMT
    I think the thing with fitness is that not everything works for everyone. I was told that by exercising longer than 45 min I'm wasting my time. Currently my sessions average 90min to 2hours and I do each muscle group two times a week. Focusing more on form than how quickly I can do a set and since I started this routine I've seen way more gains.

    So from my opinion I think you'll see more results by training each body part two times a week. But listen to your body..
  • training_guy

    Posts: 292

    Nov 29, 2015 4:53 PM GMT
    Your body should be the one to dictate when you train and how often, not the amount of days in the week. When you hit a body part seriously it can easily take 5 or so days to recover....I would love to be able to train each boy part twice a week but theres no way I would recover enough.
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    Nov 29, 2015 8:48 PM GMT
    I always switch it up, but i would caution against doing mixed muscle groups twice a week.

    I was on a pullup kick last summer, and was training mixed muscle groups kinda a push/pull workout, so I was training Chest/Bis Back/Tris as opposed to the straight groups chest/tri, back/bi and I was doing this 2x a week, and i would begin my back workouts twice a week with wide grip chinups, and I would begin my bicep workout on chest day with narrow grip pullups, consequently i was doing pullups of some sort 4 days a week pretty heavy and ended up getting tennis elbow, SUCKED!

    I think 2X a week is plenty as long as you consider if your other days are taxing those muscles as well or if they are getting a good recovery time.
  • LJay

    Posts: 11634

    Nov 30, 2015 1:19 AM GMT
    Been trying for years and it is still too short.
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    Nov 30, 2015 1:36 AM GMT
    3 on 1 off is supposidly the best for natural lifters because there are 3 days inbetween training the same muscles allowing it to recover but at the same time it is higher frequency than doing a traditional bro split.
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    Mar 02, 2016 1:26 AM GMT
    A muscle group typically only needs 48 hours to recover (if you're an intermediate lifter), so twice a week for each muscle group is ideal.

    I alternate. For three months I do just one muscle group a week. Then for the next three months I do two muscle groups a day, allowing me to hit each group twice a week. The best gains have come from those twice-a-week months.