How Do....

s7v7n

Trusted Member
How Do....

How do you all feel about lifting your muscles more than once a week? I hit every muscle, only ONCE a week ; such ass ;

M/Chest
T/Back
W/Legs
Th/Shoulders-traps
F/Bi's and tri's

...Do you all think it would be benificial to hit your muscles more than once a week? What are your guys' reactions to this? Please help me, I feel I haven't changed in months...ugh!
 

juiced2damax

Trusted Member
I would keep back/legs work out a day or two apart.
Completely agree!! I would separate those 2 as much as possible.

I am actually trying something new now...I train immediately upon waking with a zero carb shake in me...Do a light training session with about 10 sets and then 25 mins cardio. In the evening is when I do a more intense weight training session with a different muscle group than the morning and followed with 25 mins cardio. I do this type of "2 adays" 3 out of the 5 days I train. I take 2 days off completely each week to recover.

I use those morning sessions to work on lagging parts and just do high reps and work on the conditioning of each muscle. Diet and supps are all on point and some may say that I am overtraining but WE ARE ALL DIFFERENT and I will see how my body responds to this new method...
 

Package

Trusted Member
M/Chest
T/Back
W/Legs
Th/Shoulders-traps
F/Bi's and tri's
thats a nice split, not sure how many sets or reps your doing, i'd try mixing up the days so you don't get burned out doing the same body ,the same day , week after week.
 

thick

Moderator
If u havent changed in months then by all means get to changing.

I love HST. Full body w/o 3x/week.

I do 2 chest exercises, 2 back exercises, db shrugs, squats, barbell curls, and a tricep exercise normally but no tricep stuff for me in lately. Do abs on off days or after the w/o. You could do more leg stuff if you have access to it. All i have is a power rack and i need my legs fast rather than big with my life interests

You obviously wont be training at failure. Sounds like you need a change of pace and this would be a nice change for ya
 

s7v7n

Trusted Member
If u havent changed in months then by all means get to changing.

I love HST. Full body w/o 3x/week.

I do 2 chest exercises, 2 back exercises, db shrugs, squats, barbell curls, and a tricep exercise normally but no tricep stuff for me in lately. Do abs on off days or after the w/o. You could do more leg stuff if you have access to it. All i have is a power rack and i need my legs fast rather than big with my life interests

You obviously wont be training at failure. Sounds like you need a change of pace and this would be a nice change for ya
You think that would work? I mean that's 4 days off...4 days of abs and running? 3 days of lifting?
 

thick

Moderator
yeah it works

How many sets you do for chest? Say you do 12 total on that one day. How many would you do lifting 3x/week? 12 if you pick 2 chest exercises


There were some big dudes that loved HST and got great results. It is a good program. Hell i think that cynical asshole called grizzness :D or some shit even thanks it is a pretty good program

You would be surprised at how fast that lifting day keeps popping back up. Those 2 weeks of 15's kick your ass.
The off days can also be used for rotator work or plyos and other accessory work depending on what your goals are

If you just want to put on some more muscle, try it out and have your diet down and I am convinced you will like it. Worst case scenario is you do this for 8 weeks and dont like it. nothing lost b/c u dont like what u r doin gnow
You think that would work? I mean that's 4 days off...4 days of abs and running? 3 days of lifting?
 

Grizzly

Man Whore Expert
When I actually lifted, I used to squat 3X/wk. Honestly, training each "muscle group" more than 1X/wk is not only supported by science, but it just makes sense.
 

TenMan

Trusted Member
Minimum 2x per week. If you're specializing on a particular body part, work the muscle 3 days in a row, then 3 days off, work 3 days in a row, then 3 days off, etc....

TenMan
 

-MU-

Trusted Member
I train everything once per week.

Mon-Chest-tri's-calves
Tue-Back-Biceps
Wed-Off
Thurs-Quads-Abs
Fri-Shoulders-Traps-Hamstrings
Sat-Off
Sun-Off

This split lets me really hit the bodyparts hard and gives me enough time to recover and take care of REAL life as well. I typically do 12-16 sets per bodypart, depending on how I feel.
 

s7v7n

Trusted Member
Hmmmmm, so we have guys' doing different sets and believe in different technique's....I'll have to check this shit out and do some more research I guess...
 

Toyoda

Trusted Member
Shit as of late I have been doing what I feel strongest @ for the day, seems to be working. Last week I hit chest 3 times 5-8 reps 2 exercises.
 

s7v7n

Trusted Member
I've been doing all my body parts 2x's a week now (except legs) and I love it. I seem more tired after a split workout ... and hell I'm not even on anything...so I can't wait til I re grow on this shit ....
 
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