Is one seesion a week enough for each muscle group

M

matt_rugby

0
I have just joined a gym, and im hoping to go 5 times a week. ill have saturday off as a rest, and i have rugby on thursdays so I want to be fresh for that. I was wondering if one gym session on each muscle group will be enough, or do i need to do each group twice a week to get results?

Monday
Tuesday
Wednesday
Friday
Sunday


If anyone can give me any possibilites it would be much appriciated

cheers :)
 
Sure it can work but i favour high freqency personally, you recover much faster and don't get sore near so much.
 
I would train each part more frequently. Old school bodybuilding splits focused on each body part once per week and that school of thought does not work well with the natural athlete.
 
so do you think i should choose 2 muscle groups, and do thenm on the same day, but like opposites, eg:

Monday - Shoulders, Legs
Tuesday - Back, abs
Wednesday - Biceps, Legs
Friday - Chest, abs
Sunday - Legs, Shoulders


or something like that?
 
No, I think you should do an upper/lower body split. Split your upper days up by horizontal pushing/pulling and vertical pushing/pulling. You can also split your leg days by quad and hamstring.

It might look something like this:

Monday: Upper Horizontal Push/Pull
Tuesday: Quads
Wednesday: OFF
Thursday: Upper Vertical Push/Pull
Friday: Hams

Just my opinion however.
 
I'd forget about trying to work specific parts in the first place.

Focus on either full-body or split upperbody/lowerbody sessions. You'll see a lot better results.
 
I had a feeling you were Lee. There is a more efficient way to train though, for the natural lifter. However, you have to do what works for you, which I know you know! If you ever want to try something new, let me know. I would love to explain what I mean.
 
matt_rugby said:
oh one other thing, how long will it take to notice results? just so i dont get De-motivated at all
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Depends but generally you will improve your neural response to heavier loads before your body starts to make any noticeable changes.

Your main focus is to get stronger - the faster you get stronger the faster you'll see results.

With a decent diet 2-3 mths you should see nice progress.
 
stroutman81 said:
I had a feeling you were Lee. There is a more efficient way to train though, for the natural lifter. However, you have to do what works for you, which I know you know! If you ever want to try something new, let me know. I would love to explain what I mean.
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Yup, I am, even as a natural lifter.

I am from the kill them, feed them, rest them, and watch them grow school which utilizes trashing one/two muscle groups in a single session then letting them rest for a week.

I will say that I am not like other stubborn professionals and am always up for fresh new ideas/thoughts, etc...as there is no "best" way to do things in this game.
 
I too shared your attitude of old school lifting most of my life. And thank the Lord I share your attitude with being open minded as well. It is the only way to be in this industry! I am going to drop you a PM soon, some food for thought.

Talk to you soon Lee.
 
Ironically enough, "old school" would imply things like 5x5 and other forms of full-body training.

The Weider bodypart splits didn't really come about until the 70s (read: drugs) and were really popularized in the 80s (read: more drugs).
 
While I don't know how strong you are and what background you have in lifting I'd much rather spend my time on compound movements, meaning squats in every workout, with benchpress, deadlift, and bent over rows done throughout the week. Isolation exercises can of course be done afterwards to work on the muscles that are holding you back in said compound exercises.

I do this three to four times a week, with cardio days im between, giving the muscles fair time to recover.
 
interman said:
While I don't know how strong you are and what background you have in lifting I'd much rather spend my time on compound movements, meaning squats in every workout, with benchpress, deadlift, and bent over rows done throughout the week. Isolation exercises can of course be done afterwards to work on the muscles that are holding you back in said compound exercises.

I do this three to four times a week, with cardio days im between, giving the muscles fair time to recover.
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An excellent approach.
 
Once a week works if you do it right.

You're not trying to be a bodybuilder, right?

Use the time you save on sports conditioning, full body type training sessions.
 
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