How often do you train each bodypart per week?

[Insane_Man]

3X a week biznatch

 

[Gandalfnet]

Hey No sarcasm..
Thats what your avatar says "training Guru!"
So I figured thats what you are!
And one step ahead of you, searched on your name and yeah you must have some worn out fingers. Found the vids and other posts.
Thanks for the PM offer and I'll take it up after I read all this stuff..
Thanks for the direction...

 

[bensanderson]

Everyone's growth potential is different.
Some people respond better training each body part 1x per week with high volume, and then allowing ample time for recovery.

I respond better training everything twice within a seven day period, using only one compound, multi-joint exercise for each body part. By only using one exercise, it keeps me from overtraining.

When using a regimen like this, i like to perform all upper body movements on one day, and all lower body movements on day two. I will repeat on days 4&5 with alternate exercises.

Ex.
Day 1:
Flat Bench Press: 4x5
Military Press: 4x6-8
Pull-ups:4x6-8
BB Curl: 4x8-10
Lying Tricep Ext:4x8-10

Day 2:
Squat: 4x5
Hacksquat: 4x6-8
Leg Ext: 4x10-12
Leg Curl:4x10-12
Hyperextentions: 4x25

Day 3:
off

Day 4:
Incline DB Press: 4x8-10
DB Shoulder Press:4x8-10
Low Pulley Row: 4x8-10
Preacher BB Curl: 4x10-12
Close Grip Bench: 4x10-12

Day 5:
Deadlift: 4x5
Leg Press: 4x6-8
Stiff Leg Deadlift: 4x10-12
Calve Raise: 4x25
Hanging Leg Raises 4x25

When i reach a plateau.......I change it up!

 

[Gandalfnet]

One exercise per body part??
Anyone else do that??
Well I am sticking with the one I have worked out for now, Once a week, 3 exercises per part.

But thanks for the excellent routine post, I think I may use yours to swtich to, to change up my routine.

 

[fr8tren]

one body part (directly, i guess you'd say) per week. heavy and lots of sets:
mon--legs
tues--chest
wed--bis
thurs--back/shoulders
fri--tris

as of last week, i began to train bi/tri the same day. by the time chest day came on Tue, my tris were still sore from last fri. Got better chest workout today! now i need to fill in friday....cardio, i guess

 

[zoo]

Nikifor

i do em all once

calves and abs 3 times for 2 weeks and the 2times for a week and then back again

like the way my calves grow with this system
only abs are a bit overloaded

 

[Gandalfnet]

Cool,
Being under educated in BBing (I am trying to learn) I was always under the impression that you work out all the time.
It was reading stuff on hard gainers that got me on this thread.

But do you guys really develop (get bigger) this way? or is it just maintaining?

I guess I am going to take all your great advice and see what works for my body. Thanks for the info.

 

[Die$eL~Man]

ONCE A WEEK 4 ON 1 OFF

 

[budrau]

1x/week except tri's= 2x/week

 

[inked1]

2 times

 

[cconnors_us]

Depends on my routine at the time. If I go heavy like MAX-OT, everything once per week. If I go with a higher rep scheme like a bulgarian micro-periodization program, I do everything 3 times per week.

 

[John"Zane"Ching]

Mon:Rest
Tues:Chest, Bicep, ForeArm, and Abs
Wed:Legs, Calf, Abs
Thrs:Rest
Fri:Rest
Sat:Shoulder, Tricep, Abs
Sun:Back, Legs, Calf, Abs

Had to do this since my college schedule are very tight..

 

[Knivez]

once a week. if you are doing it more than once a week then you are not giving the mucsle enough recovery time.

 

[Blackbelt2047]

my workout partner and i have, for the past year, been trying out a new workout schedule. it is a two week rotation:

Mon- Chest
Tue- Off
Wed-Back
Thur-Off
Fri- Legs
Sat-Off
Sun-Off

Mon-Off
Tue-Shoulders/Traps
Wed-Off
Thur-Arms
Friday-Off

There's alot of down/recovery time, but i have noticed that we dont get "burnt out" at all. We have made pretty decent gains with this. You guys think that this is too much down time?

 

[Sensei Miagi]

opinions and routines will greatly vary from person to person, in the sense that you are refferring....i train each bodypart 1x /wk

 

[Mudge]

M Chest/calves
T Back
W Off
Th Delts/Arms/Neck/Abs
F Quads/Hams
S Off
S Off

Thats pretty much how I work it.

 

[jcp2]

I am doing a westside barbell routine, so 1 upper heavy bench workout, one speed bench workout, one heavy squat movement leg workout, and one speed box squat workout. I do some tri work on bench days, and some back work on bench days, and some calves and hams and glutes on lower days.

 

[InTraining1234]

2 times now....needed the change...anything to prevent stagnation...gotta keep growing

 

[DanielP]

Directly... Twice a week..

 

[heavymetalhead]

2