Do you really need to hit muscles twice a week, or is once enough?

Utakata said:

2-3x max for me

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KoD- said:

5 day bro split is working great for me and fits my work life balance. what about you guys?

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rknux89096 said:

yeah, same
I work out at most 2–3 times a week. My trainer told me that there’s not much point in working out more than that. It should be enough to stay in shape and maintain mental health. But I can’t even imagine how someone could work out more than three times a week...I physically wouldn’t have time to recover.

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Janis99 said:

It is very individual and genetic.

Some respond to blasting the muscle once per week, hard, and giving it 7 days to rest.

Others will grow better by training their muscles 3 times per week.

The safe midway is twice a week.

Anyway, the total volume will be the same in all 3 cases.

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Temperrrrr said:

Honestly depends on recovery, intensity and goals.

For pure bodybuilding/hypertrophy I feel twice a week works better for most people, but a solid bro split still works if you train hard enough and recover properly.

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1elysia said:

you dont NEED to but it's definitely ideal

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KoD- said:

Haha same here after 4 to 5 days workouts my body starts negotiating for peace and recovery days.

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• once a week and do all 10 sets
• 2x a week and do 5 sets each time
• 3x a week and do 3-4 sets each time

Janis99 said:

That's probably because you're overdoing it.

Each muscle group has a certain number of sets per week for different goals (maintenance or growth, to name a few).

For example, let's say you need 10 sets per week for your triceps to grow (not the exact number - I don't remember the number of sets for each muscle group).

To reach this number, you can train your triceps:

• once a week and do all 10 sets
• 2x a week and do 5 sets each time
• 3x a week and do 3-4 sets each time

You choose your exact scheme depending on how you respond.

If you try to do all 10 sets twice or even thrice a week, your body will start protesting sooner or later.

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KoD- said:

Hi, I do split workouts , in a week for a triceps 12 sets / 4 variations. same for all other muscles.

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Janis99 said:

How many times per week do you train each muscle group?

Anyway, listen to your body - if it starts negotiating for peace and recovery days, then take a day or two off. But not more. Also plan deload weeks and take a week off the gym every 3 months.

Check out Eric Helms - he has good material and explains building workout plans pretty well.

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RMX said:

No idea i stopped workouts.

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beandip109 said:

For ones I want to improve on, x2/week. For strength lifts I keep 5 days in between 80%-max effort lifts.

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digueme said:

It depends on what you are building your body for. If you just want to stay fit once a week is okay, but for body build 3 time a week is good

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drew2 said:

Eat enough protein because I used to run 2 miles every day and workout too but I never gained muscle because I was eating not enough protein. They say you need like a gram of protein per pound. Maybe 0.8. Ain't that motivation to make money.

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Vynith said:

I love working out.

Unfortunately I have muscle imbalances in my right arm that I'm trying to fix but I use high intensity variable resistance.

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