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hit each body part once a week?

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Posted: #1
I've been hitting each upper body part twice a week when I lift (legs once). Some people think its overtraining. I just know that when I hit each bady part once a week, after the 4th or 5th day I feel that its already healed and can be hit again. I guess I'm afraid of muscle atrophy by going too long between hitting a muscle group. Your thoughts?
 
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Posted: #2
Good question.
 
I've been off the heavy weights for the past ten years but have amped up some heavy weights the last couple months.  Two mondo heavy workouts in a week seem a little much, I would guess 5 days is about right like you said.  I've been hitting each muscle group hard at least once with some light ones in between and have seen some significant strength improvement but that's probably attributed to regaining.
 
I'll ask a trainer tomorrow.
 
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Posted: #3
Basically pushups / pullups practically daily and some weird core exercises with one heavy per body part maybe every 4-5-6 days.
 
I don't think you'll see any atrophy for at least a couple weeks but you probably won't have the intensity after a layover.
 
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Posted: #4
Ive always worked upper body twice a week.    My best result is when on the second go around, i lighten up and do alot of reps.
 
 
 
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Posted: #5
Some dude strolled into the gym yesterday and literally had the best physique I've ever seen.... and no I'm not queer.
 
Wanted to see his routine but had to scoot but he spent the first 20 minutes with a medicine ball.  Crunches and some side twists.
 
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As I was walking out I think I saw him doing curls with 60s which seemed a little strange doing curls.... especially at the beginning of a workout.
 
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Posted: #7
I'm probably wrong about those curls, probably flys or something.
 
But LITERALLY an amazing physique.
 
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Posted: #8
TONY,
You gotta listen to your body and if it tells you that after 4 days, you're good to go, then train by all means. I personally hit some body parts more than others. It all depends on which is lagging. You also have to take into consideration a few factors that could affect the frequency of your workout for that bodypart. Things like your intensity and training principle. Back in the day, Arnold and Sergio both trained their bodyparts three times a week. It's not for everyone but the point is you gotta listen to your body. Only you can tell how often you should train your bodyparts but the one thing you have to practice is consistency. You gotta put in your time in the gym training at least 20-25 days a month. Hope this helps.
 
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Posted: #9
monday- chest arms
tuesday- back shoulders
wednesday-legs
thursday-repeat mondays
friday- repeat tuesdays.
 
Ideally I should be doing a three on one off. But I like to keep my weekends free for drinkin beer and wathing sports.
 
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Posted: #10
It's nice weather here and two weeks into this weird interval workout...... Been pretty good lately.  Basically didn't do shit during college football season.
 
Daily:
- 25-40 minutes Cycling Windsprints... half up hill, half down hill TWO or THREE times per DAY (4-5 Days Week).
-  100 Jumping Jacks (First Thing in the Morning Every Day)
-  80-160 Pushups almost every day.  Not too many if just hit the chest in the gym.
 
Gym Per Week:
1-2 HEAVY Back / Shoulders
1 Heavy Chest.... Occasionally merged with the back
1-2 Weird Core Training..... Heavy Bag, Kettlebells, Stretching, Miscellaneous stuff.
 
If any trainers here, let me know what you think of this
 
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Posted: #11
Oh, the Heavy chest workout takes like 20 minutes so will merge the core training with that so there are no more than 4 trips to the gym.  Most of the gym is just for back/shoulders/legs but using cycling for legs now.
 
New to cycling.... Mountain bike.  I wave at the goofy spandex ten speeders but they don't wave back
 
  Cyclers wearing Spandex
 
 
 
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Posted: #12
Quote Originally Posted by TONYMACK:

I've been hitting each upper body part twice a week when I lift (legs once). Some people think its overtraining. I just know that when I hit each bady part once a week, after the 4th or 5th day I feel that its already healed and can be hit again. I guess I'm afraid of muscle atrophy by going too long between hitting a muscle group. Your thoughts?


Hitting each muscle twice a weak it NOT over training. I would not worry about over training.

What is your current level of fitness? What are your goals? How much rest do you take in between workouts?


 
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Posted: #13
read up on the supercompensation curve
 
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Posted: #14
Reading about the supercompensation curve.  This could not be any more confusing ?
 
 
Need recovery time but also suggesting two a days?  I'm sore from yesterday.  I'm just gonna ride a bicycle today, medium pace and clear some lactates?
 
 
 
 
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Posted: #15
What the heck is "homeostasis" ?.... is that good or bad?
 
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Like I said in my previous post over training is not something that a novice or even an intermediate lifter should worry about. Advanced athletes require more recovery time and are more susceptible to over train because of the volume and intensity with which they train.

If you are getting at least 24 to 48 hours of rest in between workouts then don't even give over training a second thought.

If you are doing the above and feel like you are over training then you are probably not eating enough and or getting enough sleep. It is that simple.


 
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Posted: #17
Quote Originally Posted by FriedShrimp:

Reading about the supercompensation curve.  This could not be any more confusing ?
 
Link
 
Need recovery time but also suggesting two a days?  I'm sore from yesterday.  I'm just gonna ride a bicycle today, medium pace and clear some lactates?
 
 
 


Shrimp, pay no mind to that link.

Think of homeostasis as "equilibrium" or "balance".
 
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Posted: #18
Good link for the technical long version.....
 
 
 
 
 
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Posted: #19
Quote Originally Posted by RickeM:

Like I said in my previous post over training is not something that a novice or even an intermediate lifter should worry about. Advanced athletes require more recovery time and are more susceptible to over train because of the volume and intensity with which they train.

If you are getting at least 24 to 48 hours of rest in between workouts then don't even give over training a second thought.

If you are doing the above and feel like you are over training then you are probably not eating enough and or getting enough sleep. It is that simple.


 Thanks for the help here RickeM

The 24-48 is per body part right?...... per "heavy" lifting?  Not trying to get huge, just "tighten up" a tad.  In the past, putting on muscle was a heck of a lot more beneficial (and quicker) than extended cardio.

Been doing light weights, machines for the past several years but just got back into some heavy weights.  AT 40 years old, I can bench 225 and not looking to get that higher.  Two months ago, I couldn't even do 195.  6'0 and 190 pounds.  My trainer is more of a "lifter" and wants me to do more lifting and less cycling/aerobic but not sure about that.

 

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