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<blockquote data-quote="Fireproof" data-source="post: 44932" data-attributes="member: 13038"><p>I am of the opinion that multiple-bodypart splits (hitting each muscle group once per week) is not optimal for muscle growth. (If that's your goal). I think higher frequency is needed (from twice/week to three times per week) and I've personally seen much more success since increasing my workout frequency. Of course, total volume needs to be adjusted accordingly.</p><p></p><p>Here's a great article that summarizes various scientific studies on training frequency:</p><p><a href="http://www.lookgreatnaked.com/blog/how-many-times-should-you-train-a-muscle-each-week/" target="_blank">http://www.lookgreatnaked.com/blog/how-many-times-should-you-train-a-muscle-each-week/</a></p><p></p><p><strong>The conclusion:</strong></p><p>The primary take-away from the meta-analysis is that there appears to be a pretty clear benefit to training muscle groups with higher weekly frequencies. At the very least, the study shows that training a minimum of 2 days a week is needed to maximize muscle growth. </p><p></p><p></p><p>Here's another study from renowned expert Lyle McDonald:</p><p><a href="http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/" target="_blank">http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/</a></p><p></p><p><strong>His summary:</strong></p><p>And while it's still common to emulate the training pattern of elite (read: drug using) bodybuilders and bomb and blast everything once per week, my experience (and that of many others) is simply that the majority of natural trainees (and even many drug users) simply don't get optimal growth that way. This is one of those cases where the athletes seem to be succeeding in spite of the training rather than due to it.</p><p>Which brings us to my preferred training frequency for the majority of folks seeking optimal size gains: somewhere between once every 5th day and twice per week. I find that this yields about optimal results for most people (and recent research supports that recommendation anyhow), offsetting the cons of both the higher and lower training frequencies.</p><p></p><p></p><p>My preferred split is:</p><p>- Upper</p><p>- Lower</p><p>- off</p><p>- Upper</p><p>- Lower</p><p>- off</p><p>- off</p><p></p><p>Allows me to hit each muscle group twice per week. And only working half the body at once (vs. full body training) allows me to keep volume sufficient without an exceptionally long workout.</p></blockquote><p></p>
[QUOTE="Fireproof, post: 44932, member: 13038"] I am of the opinion that multiple-bodypart splits (hitting each muscle group once per week) is not optimal for muscle growth. (If that's your goal). I think higher frequency is needed (from twice/week to three times per week) and I've personally seen much more success since increasing my workout frequency. Of course, total volume needs to be adjusted accordingly. Here's a great article that summarizes various scientific studies on training frequency: [url]http://www.lookgreatnaked.com/blog/how-many-times-should-you-train-a-muscle-each-week/[/url] [B]The conclusion:[/B] The primary take-away from the meta-analysis is that there appears to be a pretty clear benefit to training muscle groups with higher weekly frequencies. At the very least, the study shows that training a minimum of 2 days a week is needed to maximize muscle growth. Here's another study from renowned expert Lyle McDonald: [url]http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/[/url] [B]His summary:[/B] And while it's still common to emulate the training pattern of elite (read: drug using) bodybuilders and bomb and blast everything once per week, my experience (and that of many others) is simply that the majority of natural trainees (and even many drug users) simply don't get optimal growth that way. This is one of those cases where the athletes seem to be succeeding in spite of the training rather than due to it. Which brings us to my preferred training frequency for the majority of folks seeking optimal size gains: somewhere between once every 5th day and twice per week. I find that this yields about optimal results for most people (and recent research supports that recommendation anyhow), offsetting the cons of both the higher and lower training frequencies. My preferred split is: - Upper - Lower - off - Upper - Lower - off - off Allows me to hit each muscle group twice per week. And only working half the body at once (vs. full body training) allows me to keep volume sufficient without an exceptionally long workout. [/QUOTE]
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