[Diesel]

I've been hearing a lot about training each body part twice per week. Has anyone tried this? I was thinkin one day per week doin heavy movements then teh second day doing lighter movements. For example right now for my quads I do 5 sets in squat and 4 sets in leg presses and thats it. My leg day is tuesday. I was thinking of maybe doing leg extensions and lunges on fridays, 3 sets each. And, maybe dropping a set in leg presses. As for squat, there are only two sets that are my "working" sets. Im thinkin of givin this a shot for a bit and see what happens. Let me know what you guys think

Thanks

[Diesel]

i was thinkin of a split like this

monday: chest, shoulders and biceps
tuesday: legs and abs
wednesday: back
thursday: chest, shoulders triceps
friday: legs, back and abs

[fahad]

it worked best for me...i train 3 on 1 off and alternate between heavy and light workouts...

[philosopher]

i'm doing it for 3 weeks now, i switch between 3 workouts.

monday: upperbody (5 sets, 3-5 reps, 60 sec rest: strenght)
tuesday: lowerbody (5 sets, 3-5 reps, 60 sec rest: strenght)
wednesday: rest
thursday: upperbody ( 2 sets, 15 reps, 3 min rest: endurance)
friday: lowerbody ( 2 sets, 15 reps, 3 min rest: endurance)
saturday: rest
sunday: upperbody(3 sets, 8-10 reps, 90 sec rest: hypertrofie)
monday: lowebody (3 sets, 8-10 reps, 90 sec rest: hypertrofie)
etc....

[Bigmk]

Originally Posted by Diesel

I've been hearing a lot about training each body part twice per week. Has anyone tried this? I was thinkin one day per week doin heavy movements then teh second day doing lighter movements. For example right now for my quads I do 5 sets in squat and 4 sets in leg presses and thats it. My leg day is tuesday. I was thinking of maybe doing leg extensions and lunges on fridays, 3 sets each. And, maybe dropping a set in leg presses. As for squat, there are only two sets that are my "working" sets. Im thinkin of givin this a shot for a bit and see what happens. Let me know what you guys think

Thanks

Lately I have just been going by feel. If im feeling great I will workout every day of the week, but never more than 45 minutes a day. Twice a week for most body parts sounds about right. Lately with my hurt shoulder I have been taking it easy using light weights. I say try everything you can think of and than decide what is working for you. I break my workouts down by body parts doing a four day split; I used to take that fourth day off. Now I just go by what my body is telling me.

[kaptainkeezy]

Twice a week sounds like overtraining man...if you cant make your bodyparts sore enough to not want to train them the rest of the week then you need to just up the intensity. and doing back, legs, and abs in the same day seems like you would be in the gym for about 2 hours or a little under. and to answer your question about your leg workout...its best to just warmup going back and forth between leg extensions and leg curls for 3 sets each and then start doing your heavy movements like squats and leg presses.

[5211]

you can make your muscles hurt for a week? wow.. the most mine hurt no matter how hard i train it is approx 3-4 days

[Uriel]

Originally Posted by philosopher

i'm doing it for 3 weeks now, i switch between 3 workouts.

monday: upperbody (5 sets, 3-5 reps, 60 sec rest: strenght)
tuesday: lowerbody (5 sets, 3-5 reps, 60 sec rest: strenght)
wednesday: rest
thursday: upperbody ( 2 sets, 15 reps, 3 min rest: endurance)
friday: lowerbody ( 2 sets, 15 reps, 3 min rest: endurance)
saturday: rest
sunday: upperbody(3 sets, 8-10 reps, 90 sec rest: hypertrofie)
monday: lowebody (3 sets, 8-10 reps, 90 sec rest: hypertrofie)
etc....

Shouldn't you wait longer for strength gains and less for endurance? I always though you'd wait like 4 minutes for strength and like 30 seconds for endurance.

[tenxyearsxgone]

Twice a week has nothing to do with overtraining, it has to do with volume over the course of that week... think of it as Upper body/Lower Body

Monday

Squats -- 5x3 @ 85% of 1RM
Leg Press -- 2x6
Leg Extension -- 4x6
Calf Raises -- 4x15

Tuesday

Bench -- 3x5 @ 85% of 1RM
B/O Row -- 3x5
Skull Crush -- 3x6

Thursday

Deadlift -- 5x5 @ 85%
Hack Squat -- 3x8
Lunges -- 3x8
Calf Raises -- 4x10

Friday

Incline Bench -- 3x8
Weighted Pull ups -- 4x6
Military Press -- 3x8
Barbell Curl - 3x10


Heavy sets -- 3 minutes rest
Hypertrophy sets -- 1 minute rest

[Natural4Life]

The 1 heavy day first of week and 1 light day ( same body parts ) at the end of the week I agree with. Especially when cutting up

like some of the others have mentioned... to each his own. Everyone's systems are different. Some can recover much faster ...

[vdawg]

Originally Posted by kaptainkeezy

if you cant make your bodyparts sore enough to not want to train them the rest of the week .

i think that training that hard one day and being sore for a week would be over training. id never train to that extent

[monstermass4545]

Overtraining? Under Training? HIT VS VOLUME?
Look you have to give it a go and experiment with it?
Iv'e tried them all and found once a week effective for me! Your muscle composition is probably diffrent to mine so you have to just try it out and see the results!

[ricej94]

Originally Posted by 5211

you can make your muscles hurt for a week? wow.. the most mine hurt no matter how hard i train it is approx 3-4 days

that's the idea, for the first 3-4 days the muscle is simply rebuilding from the workout, hence the soreness, the next few days are when the muscle is actually growing larger than before. the overcompensation is when the actual muscle growth takes place. i recommend once a week going balls to the walls with your intensity for each muscle group.

[Diesel]

im gona stick w/ each bodypart once per week. My intensity has always been high and personally, i dont know any other way to train. I really payed attention to the days after my workouts and my bodyparts are sore or tight for quite a few days.