twice a week vs. once a week

[eb86]

I have been wondering if working each muscle once a week is better than twice a week. I have noticed the majority of people work each body part once a week, but it seems like doing each muscle twice a week would be better. I am about to make myself a new routine and was wondering if I should go with once or twice a week. Any input would be appreciated.

[abarlament]

In general, I'd say twice a week would be better than once. This is based on mRNA, cell structure, and protein synthesis issues. I think a big part of training once a week has to do with exessive use of failure as a training tool. People who train to failure on too many sets in a workout might not be able to have another good workout until the following week.

[Gooseneck]

Abarlament hit it right on the head. Going to failure with each muscle is going to require longer recovery time. I myself lift just enough to stimulate the muscle and do this usually twice a week. I find I get better gains this way because my diet is forced to be more strict and timely. I also dont psychologically feel like my body is "withering away" while waiting a whole week to lift with a certain muscle group again.

[Khaine]

Originally Posted by Gooseneck

I also dont psychologically feel like my body is "withering away" while waiting a whole week to lift with a certain muscle group again.

I agree completely with this..... I always feel like my muscles (pecs in particular) are diminishing if I go for more than 3 days without working them, even though I know that's probably not the case.... Also, as I usually rest during the weekend, my monday workout tends to be more intense than the following workouts of the week, simply because I feel I have to make up for the (imagined) loss during the weekend.....

But yea, what he said......

[eb86]

thanks for the replies, what do yalls workouts look like? I currently do twice a week and never go to failure. SHuold I be going to failue every once in a while?

[Firehawk]

Just because people work out once a week does not necessarily mean they are going to failure on their workouts.

I don't go to failure but I work out each part once a week, and do just fine on it. Then again, I've worked out the same way doing twice a week workouts and made progress too.

[Cort]

I'd say going twice a week at least is the better option, I'd still be doing it if I had the time to be in a gym 5-6 days a week like I used to.

[Firehawk]

You know, I might be doing it too If i didnt have to do cardio 3-4 times a week and could weightlift 6 days. Maybe when I bulk...who knows. Trial and error for me will tell the tale in time...

[Klinger]

You can even go three times a week if you manage your volume wisely. That is a big if, by the way.

I do what essentially are full-body workouts M, W and F. The key is not overworking any one group with needless extra movements and (as has been said) going to failure. I stick with one major movement per muscle group (legs/back/chest/shoulders-traps) and toss in some bis/tris work here and there.

For exmple, I will do 3-4 sets of flat bench on M, 3-4 sets of close-grip bench W (primarily tris, anyway) and 3-4 sets incline/decline bench F. With back I might do rows M, Chins W and pulldowns F. For legs/lower back I'll do deadlifts M, squats W and straight-legged deads F. You get the idea.