Training muscle groups more than once a week??

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growinglarger
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Training muscle groups more than once a week??

#1 Postby growinglarger » Mon Feb 14, 2011 10:26 am

At what point do you start training muscle groups more than once a week?

For me, following Robert's book has given me great results. I have added sets-Changed up bits of my routine and added dropdwon sets as well. (All in the last 5 months) Given that it takes muscle groups 48+ hours to fully rebuild.(I think that's right) When and how do you add to your routines?

I know that many here are in the gym 12-15 or more days in a row. Each workout day for me is about 10 to 12 sets of exercises.
For me-It is as follows:

Monday-Chest-Biceps
Tuesday-Back-Abs
Wednesday-Off
Thursday-Shoulders-Triceps
Friday-Legs

Thanks for your help.

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bronco
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Re: Training muscle groups more than once a week??

#2 Postby bronco » Mon Feb 14, 2011 4:22 pm

I think a beginner would do well to start with fullbody workouts right from the start, I think a split program makes little sense. Focus should be on learning the technique in the most important exercises: squats, deadlifts, presses, rows etc. Resting 48h between each workout is probably good but not strictly necessary.

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notknowing
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Re: Training muscle groups more than once a week??

#3 Postby notknowing » Tue Feb 15, 2011 3:51 pm

I highly recommend a monday wednesday friday, ABA BAB type routine. Such as Iron Addicts simple power based routine.

Two workouts rotated, so sometimes your hitting muscle groups twice a week and next week only once.

Monday: Workout A

Wednesday: Workout B

Friday: Workout A

Monday: Workout B

etc


Iron addicts site is great http://www.ironaddicts.com/forums/

Here's his Simple power based routine

Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

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Re: Training muscle groups more than once a week??

#4 Postby gsop_3 » Wed Feb 16, 2011 4:52 am

bronco wrote:I think a beginner would do well to start with fullbody workouts right from the start, I think a split program makes little sense. Focus should be on learning the technique in the most important exercises: squats, deadlifts, presses, rows etc. Resting 48h between each workout is probably good but not strictly necessary.


Agreed, bronco! great advice for beginners! Also, consider Stronglift's 5x5. Plenty of resources and support with plenty of success stories for beginners. Provides a method for establishing a solid base. The best way to begin, IMO.

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growinglarger
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Re: Training muscle groups more than once a week??

#5 Postby growinglarger » Wed Feb 16, 2011 8:19 am

Many thanks all for the reply's. Great schedual too.
Have a great rest of the week all!

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bronco
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Re: Training muscle groups more than once a week??

#6 Postby bronco » Wed Feb 16, 2011 4:58 pm

gsop_3 wrote:Agreed, bronco! great advice for beginners! Also, consider Stronglift's 5x5. Plenty of resources and support with plenty of success stories for beginners. Provides a method for establishing a solid base. The best way to begin, IMO.

Ah, that reminds me, I would recommend the starting strength book, In my opinion probably the best book for beginners with very good introductions to the most important exercises and a decent program to follow. The program is quite similar to stronglift.

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Re: Training muscle groups more than once a week??

#7 Postby fatburningfurnace » Wed Mar 02, 2011 2:24 pm

I think you can start training body parts more than once a week when you are no longer soar for more than a couple days. As long ad you are not soar you are good to go - at least in my experience. Birding do any large body part more than twice a week - that's overdoingit. Of course things like abs can be done almostevery day.

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Re: Training muscle groups more than once a week??

#8 Postby gsop_3 » Thu Mar 03, 2011 5:55 am

@ bronco
I'm glad you mentioned the starting strength book...I almost forgot about it! Yes, another great resource.

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chewybaws
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Re: Training muscle groups more than once a week??

#9 Postby chewybaws » Thu Mar 03, 2011 6:41 am

I pretty much went back to doing just about full body 3x a week. Every day it's squat or deads, bench (or variation) and an upper back+bicep exercise. It doesn't really matter that much for beginners. Progressive loading on compound exercises, enough recovery time, plenty of food and be consistent. Can't go wrong.


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