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  1. #1
    Coming Up The Ranks keiron's Avatar
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    Default Hitting body parts more than once a week?

    i've been training for just over a year now and have always followed a split,

    i first used frankoman's dumbbell only split and have since moved onto the 4 day power muscle burn workout

    but i keep reading again and again naturals should hit each body part 2-3 times a week

    with either a upper/lower split or a full body..

    can i ask peoples opinions on this whether im better off following a diffferent program to the power muscle burn with a years expereience?

    it should be said this past few week ive hit pb's in bench press and behind the neck press on the power sets

    feel my strength really increasing just dont want to train body parts once a week if its more optimal to do it 2-3 times

    thanks everybody

  2. #2
    Coming Up The Ranks TheMightyStu's Avatar
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    Default

    It's all really going to come down to your natural recovery ability, how much volume you're doing each training session, and what your diet and sleeping habits look like.

    I've had periods in my training career where I hit each body part once a week, and periods where I hit them twice a week. In both instances I've made progress. The human body is never static, and as Bill Pearl once said, the longer you've been training, the better your body can handle training while still making gains.

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  3. #3
    Axe murderer fatboyjay's Avatar
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    Default

    Also I think it depends on what part. I could curl everyday but I couldn't squat everyday. I figure 2x a week for most body parts if your going maximal strength or close to it.
    "You will not be impatient; the grind is where character is made. Focus on what you have to do TODAY to make tomorrow better. This is a life long project"
    Jim Wendler.

  4. #4
    Seasoned M&S Veteran Jmama's Avatar
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    i feel like for me twice a week gets me better results.
    once a week and i feel like i'm getting weaker from too much rest.
    three times and i don't feel recovered.

  5. #5
    Axe murderer fatboyjay's Avatar
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    Yeah, 2 seems the sweet spot but it really depends on type of training and volume and such. Also if you stretch and do cardio to move the blood. Massages, ect...
    "You will not be impatient; the grind is where character is made. Focus on what you have to do TODAY to make tomorrow better. This is a life long project"
    Jim Wendler.

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    Coming Up The Ranks BCDiamond's Avatar
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    For a natural athlete, higher frequency is typically more optimal. It relates back to muscle protein synthesis and how long it's elevated for after training (usually for up to 36hrs or so). This being the case, it would make more sense to train each body part more frequently to maximize growth. However with this you'll also need to likely adjust volume. A common mistake people make is trying to keep volume similar to their previous 1x per week split. In some cases more is not necessarily better.
    Stay BIG!

  7. #7
    Axe murderer fatboyjay's Avatar
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    @BCDiamond. So, if I normally do the 5x3x1 powerlifting set (top percentage, low volume) then immediately do 5x10 of the same motion or a variation but I wanted to go twice a week. How should I go about it when you mix powerlifting sets with hypotrophy sets?
    "You will not be impatient; the grind is where character is made. Focus on what you have to do TODAY to make tomorrow better. This is a life long project"
    Jim Wendler.

  8. #8
    Coming Up The Ranks BCDiamond's Avatar
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    Quote Originally Posted by fatboyjay View Post
    @BCDiamond. So, if I normally do the 5x3x1 powerlifting set (top percentage, low volume) then immediately do 5x10 of the same motion or a variation but I wanted to go twice a week. How should I go about it when you mix powerlifting sets with hypotrophy sets?
    So are you actually doing Wendler and the big but boring assistance work? In that case I might alter the assistance work a bit.

    For example:

    Day 1
    OHP - Wendler Sets
    Bench - 5x10

    Day 2
    Deadlift - Wendler Sets
    Squat - 5x10

    Day 4
    Bench - Wendler Sets
    OHP - 5x10

    Day 5
    Squat - Wendler Sets
    Deads - 5x10

    This is just a bare bones for the main lifts as you can still add in other accessory work. Does that make sense?
    Stay BIG!

  9. #9
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    Default

    Quote Originally Posted by keiron View Post
    i've been training for just over a year now and have always followed a split,

    i first used frankoman's dumbbell only split and have since moved onto the 4 day power muscle burn workout

    but i keep reading again and again naturals should hit each body part 2-3 times a week

    with either a upper/lower split or a full body..

    can i ask peoples opinions on this whether im better off following a diffferent program to the power muscle burn with a years expereience?

    it should be said this past few week ive hit pb's in bench press and behind the neck press on the power sets

    feel my strength really increasing just dont want to train body parts once a week if its more optimal to do it 2-3 times

    thanks everybody
    did you also try detoxification program?

  10. #10
    Just joined M&S
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    Default

    yeah keep it up

 

 

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