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Working muscles twice a week vs once a week

Posted by SoulMaster

My New Routine!

Before I go into the "New Routine", I want to tell you a little about my history of BodyBuilding. This will help you understand a little better.

I first started weight lifting sometime last summer with barely any knowledge. I did the same exercise two times per week until about last January. That's when I discovered this BodyBuilding Forum!!! And I have learned a whole lot about weight lifting...which I wish I knew a long time ago. "Overtraing" was what I was told I was doing. Doing the same exercise two times is overtraing. So I started once per week until now. I have seen better results last summer doing them two times per week than I have doing them once per week. I don't care what many say...which will be "You are overtraing" But my body has had this for at least 5 months and I have seen results!!! I was doing 4 sets, once per week. When I start this routine this Monday...then I will drop to 3 sets, two times per week.

I just wanted to know what you thought of this. Please take into considersation that my body has been training two times per week longer than I have been doing it once per week. So my body is used to it...so when I droped to once per week...my body used to being worked more. So gaines were slow after my huge 10 pound gain about one month ago. But many of that muscle is what was lost when I have to take 3 months off from my broken ankle.

Posted by Billy

Dont fart around with your fancy pancy pussyfootin routine...it suck and you dont know what your doing...your just going to overtrain and get smaller.

Do this!

Mon Chest & Tris

Flat Bench 4 sets of 12
Dips 4 sets of 10
Cable Pressdowns 4 sets of 12

Wed Back & Bis

Deadlifts 4 sets of 12
Wide grip chins 4 sets of 10
Standing Barbell curls 4 sets of 12

Fri Legs & Shoulders

Squatts 4 sets of 12
Calf Raises 4 sets of 10
Shoulder Press 4 sets of 12

THATS IT? Yes, im not bullshiting!

Stick with that for a good 2-3 months..YES months!!!


YES, I SAID EAT IN CASE YOU DIDNT CATCH THAT!!! 3 meals dont count, at Least 5 minumum. The biggest right after training. I'm not talkin about eating potatoe chips either....must eat protien rich foods!!!

Posted by Paul

I get better results training each muscle group twice a week also. What I tell most people is cut down on the volume but increase the frequency. For example if you currently do 6 sets once a week, try doing 3 sets twice a week.

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