Charlie Chalk

iTrader: (1)

Easy question, But as Im still learning...

Can you train one muscle group twice a week?


I havent been, but want to get my shoulders bigger and was wondering if training them twice a week, evenly spread that I could do it?


Same goes for abs...


ta

robocos

No problems training muscle groups more than once a week.

godzilla

iTrader: (1)

Do shoulders Monday and Friday mate and if you want to get them big then go heavy with behind the neck presses (No more than 7 reps for 4 sets) Abs can be trained daily. Thing to remember with abs is they are already there, big and strong! All you need to do is get them to show........this = diet! Tle lower your bodyfat the better your abs will show. I zero carb it a few months before summer, works a treat!

Charlie Chalk

iTrader: (1)

Cheers Godzilla!

TurboShed

I do a military press / behind the neck press as an all-in-one exercise. Up front, down back, up back, down front. Over the head each time. (Not lowering too low on the rear of course to avoid injury). An economic exercise to include if you're getting in a 20 minute workout before the gym shuts! Anyway it's one I've been recommended as excellent for the shoulders. But that's kind of obvious I suppose.

And on the subject of training muscle groups, as a rule of thumb I stick to 48 hours between specifically training a group. But I don't think a little crossover is too bad, and probably good I suspect, ie. I might do one tricep exercise today, and a different tricep exercise tomorrow on occasion. But I think a day or two off each week is probably a good idea too, if you have the will power to stay out of the gym!

Mike C

iTrader: (1)

I train some major muscle groups twice a week, and my abs 3 times a week, every week

matt p

Is there any two groups you train in a session?

As hear some guys say they are doing "chest and arms" today.

All i do is target one group each time i train and leave it 48hrs before i go back to
teh gym.

If anyone could give me a few pointers that would be great.

Cheers

Matt

paulxr2

at the moment i do: monday - Back and triceps, Wednesday - Shoulders, Legs and abs and Friday - Chest and biceps, seems to work for me and you get enough time to recover between days.

StuRST

i try to keep pushing and pulling movements separate (exc legs), my workouts are normally similar to this

mon - tri's and shoulders

wed - back, bi's, forearms and legs

fri - tri's and chest

with abs every training day

JamboRS

do you not find that by working 2 of the big muscle groups on the same day you cant really get the best from them as fatigue must drop after working either back or legs first on the same day,and then workin bi's on same day must really take it out you

StuRST

i find it works quite well, as when you work your back your bis take a pounding as well, so i always do a light warm up set or 2 on bis to get the blood flowing, then work my back, then finish by working my bi's

with regards to my legs, i never do too heavy on them (i pulled muscles in my groin about 6 months ago and still get some stiffness there) so its only really light conditioning work rather than trying to build them up

Mike C

iTrader: (1)

I often do back and chest together, I find I get more from it than always seperately, although obviously sometimes when I'm doing lots of exerices covering ALL of that particular muscle group, I can only do one at a time, but sometimes just doing main ones to cover a desired effect, I find it good to join the 2 together

vroomtshh

I do Chest and biceps, back and shoulders, triceps and legs with a day in between. I do leg and ab exercises every time i'm in the gym. I find that way, that the excersizes I do, dont tend to affect each other. i.e. training your chest doesn't particularly weaken the biceps. And I never do the same routine in a row. sometimes i do chest first, sometimes biceps etc.

I hate back and shoulder day, although they are probably the best bits for muscle growth lol

Charlie Chalk

iTrader: (1)

Cheers for the replies, Forgot that I put it up due to the PF change!

Mr Shannon

If you feel you can train a muscle group twice a week then you're not hitting them hard enough the first time round, remember rest is just as important as training!!

Lee_R21Turbo

iTrader: (1)

I do...

Monday - Chest
Tuesday - Back
Wednesday - Shoulders
Thursday - Legs
Friday - Arms

I mix ABS in there whenever I remember!!

Paul Eggleton

Anyone training legs with another bodypart on the same day isn't training legs properly

Radders, if you do train something twice try alternating heavy and light sessions. So for delts do pressing movements in one and lots of side and lateral raises in the other

Paul Eggleton

Don't forget the rear delts two with bent over dumbbell or cable raises

DaveMCMkIII

I do not do split sessions, I do whole body, multi joint movement workouts, as I train like an athlete rather than a bodybuilder.

Before this, I used to split sessions and avoided training muscle groups that worked as agonists and antagonists (apart from during leg sessions) during the same session, to avoid fatigue and to ensure I could lift heavier loads.

Charlie Chalk

iTrader: (1)

Cheers Paul

smokey

Paul,

Can you elaborate on that. What sort of leg excercises would you recommed in a 45 min session?

Thanks