same body part 2x per week

[trainlikeafreak]

does anyone do this onsistantly?? im talking about the nattys. a lot of people do this for 6 weeks or so. opinions??

[mike27]

for sure

as long as you get the rest,food and sleep in between each session

look at sheiko doing bench and squat 3x per week and a deadlift session too. mon-wed-fri

just gotta keep an eye on volume totals.

[lemon]

I do this, as well as my friend. A bit of a read but it may be interesting to you.

I do twice a week on my chest (Monday and Thursday) I've done this for quite a long time, Was originally doing about 3 sets on bench, then 2 sets on another exercise, i.e dips. Then I changed to 1 set bench, 1 set decline, 1 set incline. I found from there I began to gain 1 rep every day (mon, thurs) on my bench, the others were a bit less consistent.

My friend on the other hand tried this as well and did not get the same results. I thought about a few things that we differ in, them being he has a much better endurance than I do. For example if his 1 rep is 100kg, he will push out 5 reps of 90kgs. For me, if my 1 rep was 100kg, I would pump out 5 reps of 77.5kgs probably. He also can keep his weight similar through his sets whereas I drop the weight considerably each set. So I put him on the 5x5 each week. For me this would be way too much. But he has now found himself getting great results. He only does flat bench, 5 sets. Monday and Thursday as well as another muscle group.

I am in the middle of working out a set amount for a different friend of mine who is in the middle of myself and the other friend. See if he gets similar results with possibly 4 sets per chest day.

So what im saying is yes this works for me, and my friend. You just need to learn how much is too much work for you to do this twice a week.

[trainlikeafreak]

I do this, as well as my friend. A bit of a read but it may be interesting to you.

I do twice a week on my chest (Monday and Thursday) I've done this for quite a long time, Was originally doing about 3 sets on bench, then 2 sets on another exercise, i.e dips. Then I changed to 1 set bench, 1 set decline, 1 set incline. I found from there I began to gain 1 rep every day (mon, thurs) on my bench, the others were a bit less consistent.

My friend on the other hand tried this as well and did not get the same results. I thought about a few things that we differ in, them being he has a much better endurance than I do. For example if his 1 rep is 100kg, he will push out 5 reps of 90kgs. For me, if my 1 rep was 100kg, I would pump out 5 reps of 77.5kgs probably. He also can keep his weight similar through his sets whereas I drop the weight considerably each set. So I put him on the 5x5 each week. For me this would be way too much. But he has now found himself getting great results. He only does flat bench, 5 sets. Monday and Thursday as well as another muscle group.

I am in the middle of working out a set amount for a different friend of mine who is in the middle of myself and the other friend. See if he gets similar results with possibly 4 sets per chest day.

So what im saying is yes this works for me, and my friend. You just need to learn how much is too much work for you to do this twice a week.

yes i might try this for chest or shoulders. im thinking about picking 2 exercises each workout and doing 4 sets so 9 total. or chest and shoulders together twice a week. not sure yet ill have to work it out. nothin to lose really and a good excuse to eat a lil more than usual

[Monkey Man]

I do this, as well as my friend. A bit of a read but it may be interesting to you.

I do twice a week on my chest (Monday and Thursday) I've done this for quite a long time, Was originally doing about 3 sets on bench, then 2 sets on another exercise, i.e dips. Then I changed to 1 set bench, 1 set decline, 1 set incline. I found from there I began to gain 1 rep every day (mon, thurs) on my bench, the others were a bit less consistent.

My friend on the other hand tried this as well and did not get the same results. I thought about a few things that we differ in, them being he has a much better endurance than I do. For example if his 1 rep is 100kg, he will push out 5 reps of 90kgs. For me, if my 1 rep was 100kg, I would pump out 5 reps of 77.5kgs probably. He also can keep his weight similar through his sets whereas I drop the weight considerably each set. So I put him on the 5x5 each week. For me this would be way too much. But he has now found himself getting great results. He only does flat bench, 5 sets. Monday and Thursday as well as another muscle group.

I am in the middle of working out a set amount for a different friend of mine who is in the middle of myself and the other friend. See if he gets similar results with possibly 4 sets per chest day.

So what im saying is yes this works for me, and my friend. You just need to learn how much is too much work for you to do this twice a week.

Do you get as good results as you did when (if?) you trained each body part once a week instead?

[crazyfacials]

im doing this atm with legs (so im in doms all week )because i have no other option since upper body workout is out of the question for about 2 more weeks

I knew some dude who did shoulders and chest twice a week...he reckons it helped him make them stronger & bigger

[lemon]

Do you get as good results as you did when (if?) you trained each body part once a week instead?

I never really trained my chest once a week. When I was at school I done the 5x5 and would hit them again as soon as I wasn't sore again which ended up being once a week almost, twice if I did it Monday, then friday etc.. Back then I didn't have much of a clue of bodybuilding but obviously done something right to bench 100kg at 17 weighing 75kgs.

I can't really compare to be honest. But the results I'm getting atm I don't think you could really beat, 1 rep per bench day especially after I thought I was at my natural limits without changing my diet either I thought 140kg was my 1 rep (weighing 80kg) and I wouldn't go further. No adjustment to my (shit) diet and only cut my sets back (also adding in decline and incline) I rapidly gained strength.

If anyone here knew of my inconsistent, rubbish diet, and how few sets I do, with the results I achieve I'm sure I would have some haters (trying to not be ego driven) So I'm probably not a good role model of what works for me may work for others.

[sampsonaxehammer]

Another way of doing it is you could do lower body twice one week then upper body twice the next week etc etc.I used to train like this, was quite good.These days i only train whats really lagging twice a week but not a complete workout maybe just 5sets after my sceduled bodypart.

[mike27]

yeah like an AB workout

workout A,workout B ,day off,workout A,workout B, rest sat,sun

workout B,workout A,day off......... B,A rest sat sun

then back to A,B

smolov squat program is squating mon-wed-fri each week, sum weeks its 4 days of squats

im into that next with hypertrophy for upper body :nod:

its 13weeks long :twisted: