Comments on: Training Frequency for Mass Gains http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html Training and Nutrition advice, straight from the monkey's mouth. Sun, 22 Jan 2012 21:56:52 +0000 hourly 1 http://wordpress.org/?v=3.2.1 By: Dave http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/comment-page-1#comment-6887 Dave Thu, 01 Dec 2011 16:15:39 +0000 http://www.bodyrecomposition.com/?p=2164#comment-6887 I have been lifting for over 20 years now. I have built up alot of size and strength. Was just curious to what you think of training a bodypart per workout. Like chest, shoulders, arms, back, legs...etc... I train each muscle pretty close to 2x per week, with a very limited number of sets in each workout. I like doing rest pause sets as in DC training. So my set amount per workout per bodypart is 3 sets. sometimes only 2. I'm in the gym 6x per week. just curious, i know you think the 2x per week per bodypart is optimum, but what about total days in the gym per week or does it matter. I realize, the more your in the gym, the more you have to adjust the volume. I have been lifting for over 20 years now. I have built up alot of size and strength. Was just curious to what you think of training a bodypart per workout. Like chest, shoulders, arms, back, legs…etc…

I train each muscle pretty close to 2x per week, with a very limited number of sets in each workout. I like doing rest pause sets as in DC training. So my set amount per workout per bodypart is 3 sets. sometimes only 2.

I’m in the gym 6x per week. just curious, i know you think the 2x per week per bodypart is optimum, but what about total days in the gym per week or does it matter. I realize, the more your in the gym, the more you have to adjust the volume.

]]> By: Magumi http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/comment-page-1#comment-6842 Magumi Tue, 15 Nov 2011 17:44:52 +0000 http://www.bodyrecomposition.com/?p=2164#comment-6842 First of all, thank you for all the great articles. As for my own experience, I find three full-body workouts (hard-light-medium) or a four-day split routine (upper-lower) per week (mostly compound movements at 5-8 reps) to be the limit of what my body can stand in the long run. I prefer the three full-body workout option, because it takes less time overall, but even then I have to take care to make the middle day lighter in order to recover in time for the third weekly workout. First of all, thank you for all the great articles.

As for my own experience, I find three full-body workouts (hard-light-medium) or a four-day split routine (upper-lower) per week (mostly compound movements at 5-8 reps) to be the limit of what my body can stand in the long run. I prefer the three full-body workout option, because it takes less time overall, but even then I have to take care to make the middle day lighter in order to recover in time for the third weekly workout.

]]> By: Alex http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/comment-page-1#comment-6473 Alex Fri, 17 Jun 2011 02:27:57 +0000 http://www.bodyrecomposition.com/?p=2164#comment-6473 what the debate is about is which training frequency would induce more muscle development at the same weight gained? For example two guys gaining 20 pounds, one of them having gained more fat than the other. what the debate is about is which training frequency would induce more muscle development at the same weight gained? For example two guys gaining 20 pounds, one of them having gained more fat than the other.

]]> By: Tom http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/comment-page-1#comment-6402 Tom Sun, 29 May 2011 10:19:58 +0000 http://www.bodyrecomposition.com/?p=2164#comment-6402 Very interesting read. I used to train each muscle once per week, but I'm going to bump that up to twice per week. How does this split look to you folk? Monday: Back, Biceps, Lats Tuesday: Chest, Triceps, Abs Wednesday: Legs, Shoulders, Traps Thursday: Back, Biceps, Lats Friday: Chest, Triceps, Abs Saurday: Legs, Shoulders, Traps Sunday: Off So there's a whole 72 hours between training the same muscles, which should be sufficient rest, right? Very interesting read. I used to train each muscle once per week, but I’m going to bump that up to twice per week. How does this split look to you folk?

Monday: Back, Biceps, Lats

Tuesday: Chest, Triceps, Abs

Wednesday: Legs, Shoulders, Traps

Thursday: Back, Biceps, Lats

Friday: Chest, Triceps, Abs

Saurday: Legs, Shoulders, Traps

Sunday: Off

So there’s a whole 72 hours between training the same muscles, which should be sufficient rest, right?

]]> By: Moyer http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/comment-page-1#comment-6392 Moyer Thu, 26 May 2011 02:20:21 +0000 http://www.bodyrecomposition.com/?p=2164#comment-6392 Would you put deadlifts on the upper days or lower days? Would you put deadlifts on the upper days or lower days?

]]> By: Bojan http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/comment-page-1#comment-6085 Bojan Fri, 18 Feb 2011 15:29:42 +0000 http://www.bodyrecomposition.com/?p=2164#comment-6085 What are your thoughts about inserting one week of training one muscle group per week between 3 weeks of training a group twice a week? Or doing the same with training a group three times per week? By doing so, I believe we could "surprise" our muscles and not allow them do adapt to training the same way for too long... What are your thoughts about inserting one week of training one muscle group per week between 3 weeks of training a group twice a week? Or doing the same with training a group three times per week?
By doing so, I believe we could “surprise” our muscles and not allow them do adapt to training the same way for too long…

]]> By: PhilGER http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/comment-page-1#comment-6005 PhilGER Tue, 25 Jan 2011 17:12:24 +0000 http://www.bodyrecomposition.com/?p=2164#comment-6005 Jess. Thanks for your comment. Well, I am not a bodybuilder-and certainly not as lean as a competitive bodybuilder- using a wrist-neck-hip-waist ratio calculator I am in the upper 10`s and I took a look at your reference site-well, it is rather estimation than scientifically proven what is possible to achieve naturally-considering genetics. I have seen some impressive muscular development in people who never trained at all, including family members- the given numbers are real, but again I don`t consider myself a bodybuilder per se. Jess. Thanks for your comment. Well, I am not a bodybuilder-and certainly not as lean as a competitive bodybuilder- using a wrist-neck-hip-waist ratio calculator I am in the upper 10`s and I took a look at your reference site-well, it is rather estimation than scientifically proven what is possible to achieve naturally-considering genetics. I have seen some impressive muscular development in people who never trained at all, including family members- the given numbers are real, but again I don`t consider myself a bodybuilder per se.

]]> By: Jess http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/comment-page-1#comment-5998 Jess Sun, 23 Jan 2011 08:28:22 +0000 http://www.bodyrecomposition.com/?p=2164#comment-5998 Phil, given Martin Berkhan's formula for maximum muscular potential (height in cm - 100 = max weight just about any natural body builder can expect in kg), you're either 30% body fat (not quite lean) or lying about numbers/being natural. And given Martin himself fits to this rule and has a 600 lb deadlift at 6% body fat, I'd say something is exaggerated in your claim. Just to make things easier for you, my reference: http://www.leangains.com/2010/12/maximum-muscular-potential.html Phil, given Martin Berkhan’s formula for maximum muscular potential (height in cm – 100 = max weight just about any natural body builder can expect in kg), you’re either 30% body fat (not quite lean) or lying about numbers/being natural. And given Martin himself fits to this rule and has a 600 lb deadlift at 6% body fat, I’d say something is exaggerated in your claim.

Just to make things easier for you, my reference:
http://www.leangains.com/2010/12/maximum-muscular-potential.html

]]> By: PhilGER http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/comment-page-1#comment-5968 PhilGER Tue, 18 Jan 2011 08:37:21 +0000 http://www.bodyrecomposition.com/?p=2164#comment-5968 Not much of an arguement there-for me this split works quite well-it is my cycle of more volume-during winter I train either every other day a compact whole body workout which covers the very basic cleans, squats, front squats, deadlifts, rows...and some core work or a MON-WED-FRI as mentioned above splitting up upper and lower body, so everything is worked every 5th day. But the beforementioned split allows for more sets and exercises for one specific bodypart without endless hours in the gym-I am into this for some 22 years-a 6`1 lean 232 lbs. 565lbs. deadlift and a NATURAL so things that you find suck have already produced some results. Best regards. Not much of an arguement there-for me this split works quite well-it is my cycle of more volume-during winter I train either every other day a compact whole body workout which covers the very basic cleans, squats, front squats, deadlifts, rows…and some core work or a MON-WED-FRI as mentioned above splitting up upper and lower body, so everything is worked every 5th day. But the beforementioned split allows for more sets and exercises for one specific bodypart without endless hours in the gym-I am into this for some 22 years-a 6`1 lean 232 lbs. 565lbs. deadlift and a NATURAL so things that you find suck have already produced some results. Best regards.

]]> By: PhilGER http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html/comment-page-1#comment-5958 PhilGER Sat, 15 Jan 2011 13:32:35 +0000 http://www.bodyrecomposition.com/?p=2164#comment-5958 Elaborate on that please-if you will. Elaborate on that please-if you will.

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