Question for advanced bodybuilders?!
Question: Question for advanced bodybuilders!?
I have recently heard from many websites that working a particular muscle twice a week is not as beneficial as working it once a week!. Is this true!? I completely understand that in order to grow, you need to recover from the previous workout!. But will once a week actually provide more growth!?Www@Answer-Health@Com
Answers:
No, you are doing it perfectly fine!. Three sets is also generally what I recommend for anyone, and you should be doing 8-10 repetitions!. Two exercises per muscle is great, I usually do 2 for each muscle as well, if you can do more then that will be even better!.
The weight should be heavy enough that after one set of 8-10 reps!. you need a minute or 2 of a break rest for the next set, if you don't then you should get a heavier weight if you are looking for muscle mass!.
Many bodybuilders workout each muscle once a week, and others work it out twice a week, personally I workout each muscle once a week, but working it out twice a week is just as good!. You only really need 24 hours of rest per muscle, but different bodybuilders have their schedule set such that they only workout a muscle group once or twice a week!.
Best of luck!Www@Answer-Health@Com
The weight should be heavy enough that after one set of 8-10 reps!. you need a minute or 2 of a break rest for the next set, if you don't then you should get a heavier weight if you are looking for muscle mass!.
Many bodybuilders workout each muscle once a week, and others work it out twice a week, personally I workout each muscle once a week, but working it out twice a week is just as good!. You only really need 24 hours of rest per muscle, but different bodybuilders have their schedule set such that they only workout a muscle group once or twice a week!.
Best of luck!Www@Answer-Health@Com
To tell you the truth, it is different for everybody!. As a bodybuilder, I have discovered that it is more beneficial for me to train each bodypart only once a week, because my body needs more time to recooperate than some others!. While bodybuilding champions such as Ronnie Coleman and Dorian Yates can hit each bodypart twice a week, others including Jay Cutler, Markus Ruhl, and Branch Warren can only hit each bodypart once a week!. If you are wondering which would do best for you, try it!. However, if you are sore for 2 to 3 days, it may not be beneficial!. I would suggest you try a plan that allows you to hit them twice a week, and do it for a month or two!. By that time you should be able to tell if it is producing results or not!. Its all about how quick you recover!.
To answer your second question, I think that if you feel you are pushing yourself with the weights, sets, and reps you are doing, then you are fine!. But if you feel like you can push yourself harder, or want better results, push it and see how far you can go!. You have to test yourself to find your limits, so do that!. Just be careful not to overtrain!. With time, and experimentation, you will find what works for you!. Good luck, and I hope my experience could be of use to you!.Www@Answer-Health@Com
To answer your second question, I think that if you feel you are pushing yourself with the weights, sets, and reps you are doing, then you are fine!. But if you feel like you can push yourself harder, or want better results, push it and see how far you can go!. You have to test yourself to find your limits, so do that!. Just be careful not to overtrain!. With time, and experimentation, you will find what works for you!. Good luck, and I hope my experience could be of use to you!.Www@Answer-Health@Com
The secret to making progress at bodybuilding is to know your own body!. Some people might grow the best working a muscle group once a week, for others it may be twice a week!. You have to experiment!. Bill Pearl recommended working arms 3 times a week, 20 sets for biceps and 20 for triceps!. Some people might say that's too much!. You have to try everything and see how you respond!. I do think that if you are still sore from a previous workout you shouldn't work that muscle until it's recovered!.Www@Answer-Health@Com
I workout 5 days a week and one muscle group each day!. You don't wanna overwork your muscles by working them twice a week!. Or if you do too many exercises you will overwork and it won't grow!. I do 5 Back moves; 2 Ab moves, 5 Chest moves; 3 Calf moves, 8 Arm moves; 1 ab move, 6 shoulder moves, and 8 leg moves and do 3 sets on all except on Hack Squat!. I have seen tremendous results and have gained 30lbs of muscle and have gotten much stronger!. Www@Answer-Health@Com
it depends on the volume, if for example ur hitting chest
once a week!.!.
bb bench - 4 sets
incline db bench - 4 sets
db flies - 4 sets
twice a week!.!.
bb bench press - 3 sets
incline db bench press - 2 sets
3 times a week!.!.
bb bench press - 3 sets
hst (hypertrophy specific training) u hit each muscle group 3 times a week!. i personally dont really like hitting each body part once a week, id rather twice a week, of course each has its time and the more advanced the more u break down into body part splits!.
also if u were to hit chest (i say chest cause u could use deadlifts on a leg day and it hits ur back pretty good, and bi, tri, traps, shoulder, legs, all can get hit secondarily with other body parts, chest is kinda hard to hit as a secondary muscle) say once a week ur only really getting 6 days to recover from 1 workout, if ur body recovers say by the 4th day completely than ur wasting 2 days, idk if that makes sense but athts how i looks at it!.
but body part splits once a week are great, but twice and 3 times per weeks definitly shouldnt be avoided, they are great, provide for a change of pace, mixes it up to ur muscles so u dont get stuck!.
when ur 1x per week split stalls all ur lifts and bodyweight, than it might be a good idea to switch to a 5x5 or an upper/lower split!.Www@Answer-Health@Com
once a week!.!.
bb bench - 4 sets
incline db bench - 4 sets
db flies - 4 sets
twice a week!.!.
bb bench press - 3 sets
incline db bench press - 2 sets
3 times a week!.!.
bb bench press - 3 sets
hst (hypertrophy specific training) u hit each muscle group 3 times a week!. i personally dont really like hitting each body part once a week, id rather twice a week, of course each has its time and the more advanced the more u break down into body part splits!.
also if u were to hit chest (i say chest cause u could use deadlifts on a leg day and it hits ur back pretty good, and bi, tri, traps, shoulder, legs, all can get hit secondarily with other body parts, chest is kinda hard to hit as a secondary muscle) say once a week ur only really getting 6 days to recover from 1 workout, if ur body recovers say by the 4th day completely than ur wasting 2 days, idk if that makes sense but athts how i looks at it!.
but body part splits once a week are great, but twice and 3 times per weeks definitly shouldnt be avoided, they are great, provide for a change of pace, mixes it up to ur muscles so u dont get stuck!.
when ur 1x per week split stalls all ur lifts and bodyweight, than it might be a good idea to switch to a 5x5 or an upper/lower split!.Www@Answer-Health@Com
no it would be netter to do it once a month!.!.!.lolWww@Answer-Health@Com