is once a week realy enough - UK-Muscle Body Building Community

**robdog** · 18-12-2003, 02:06 PM

i dont know if this is the right boad but here goes
i train each body part once a week and wondered if this was enough. now i know alot of people will say if you benefit from this and you think its enough then it is enough but i just thought id ask

cheers

rob

powerU · 18-12-2003, 02:40 PM

definitley enough mate.
i've been the worst offender for overtraining over the years, but for the last couple of months i've switched to training one bodypart once a week for about 10-12 sets, heavy. I've gained about 16lbs and doubled my bench and deadlift. So, enjoy the rest and watch your diet!

**hackskii** · 18-12-2003, 04:10 PM

It is enough to do once a week. For strength and size this is recomended. The only other thing that you can do more than once a week is abs, calves and forearms. These are actually recomended more than once a week. Dont worry if you feel that you are undertraining you probably are not. Generally more is not better in this case and less is best.

winger · 18-12-2003, 04:29 PM

Yes I feel once a week is best also. Lets say you do chest on monday and tries on thursday. If on your thursday try work out and you do any close grip bench or dips for tricept then you are indirectly working your chest again. So in theory your actually training more than once a week. Unless you do every excercise in one day and if that was the case at the end of your workout those muscle groups are getting jipped.

**robdog** · 18-12-2003, 05:40 PM

cheers for the info guys excellent as ever

22-12-2003, 11:30 PM

to be honest i dont think once a week is enough to trigger the optimum amount of hypertrophy, as the muscle gets use to the stimulus applied to it it can simply remain in a "non attrophy/non hypertrophy" state, just my 2 cents, but this is comming from a HST lover

V-Man · 22-12-2003, 11:52 PM

what about when your 'on' ?

**hackskii** · 23-12-2003, 12:23 AM

FYI, lifting heavy does more than just tax the muscle. It also taxes the central nervous system. It takes 5 days to recouperate the CNS. If you lift heavy on the same body part like lets say 3 times a week you are in for some trouble. Chronic Fetigue, more chance of injury and loss in strength.

Dont forget: When you lift chest the triceps get hit along with the shoulders.
When you hit Back the biceps and rear delt get hit along with the lower back.
When you hit shoulders your tricept get hit along with lower back.
When you hit legs (squats) your diaphram gets hit along with traps (indirectly) forearms (indirectly), back, butt.
When you hit triceps depending on the exercise you hit chest (close grip), dips (chest some shoulders), pushdowns (abs).
When you hit biceps depending on the exercise you hit back (lower) and even indirectly shoulders.
If you hit the muscles right you can get massive development doing each bodypart once a week and not only be focused on it but hit it hard. Intensity is key. Tickling the muscle is good if you are 70 but not with a guy on gear or his prime at 17-35.

WingS: lets look at your workout and the way you train and I want to be enlightened. Show me what you are talking about
and what is a HST lover?

winger · 23-12-2003, 12:58 AM

It also depends on how old you are. If you are older, like lets say in your 40's once a week is enough. Like hackskii said there is some overlap going on and the muscle is indirectly hit more than once a week.

23-12-2003, 01:50 AM

Quote:

Originally posted by hackskii
FYI, lifting heavy does more than just tax the muscle. It also taxes the central nervous system. It takes 5 days to recouperate the CNS. If you lift heavy on the same body part like lets say 3 times a week you are in for some trouble. Chronic Fetigue, more chance of injury and loss in strength.

Dont forget: When you lift chest the triceps get hit along with the shoulders.
When you hit Back the biceps and rear delt get hit along with the lower back.
When you hit shoulders your tricept get hit along with lower back.
When you hit legs (squats) your diaphram gets hit along with traps (indirectly) forearms (indirectly), back, butt.
When you hit triceps depending on the exercise you hit chest (close grip), dips (chest some shoulders), pushdowns (abs).
When you hit biceps depending on the exercise you hit back (lower) and even indirectly shoulders.
If you hit the muscles right you can get massive development doing each bodypart once a week and not only be focused on it but hit it hard. Intensity is key. Tickling the muscle is good if you are 70 but not with a guy on gear or his prime at 17-35.

WingS: lets look at your workout and the way you train and I want to be enlightened. Show me what you are talking about
and what is a HST lover?

www.hypertrophyspecific.com

let the enlightenment begin

**hackskii** · 23-12-2003, 02:07 AM

Just as I thought a ! - EDITIED BY CHEATER - 23/12/03 - I can day this dude isnt a scammer

Direct competition with others on this board.
You lost credibility with me. I am 44 years old and have been lifting for 28 years and can see B.S. when I smell it. Hey, I am not flaming you but you post without saying anything.
How about some constructive criticism, how about some of that vast information on your 3 years of lifting? Fire away. I asked to see your routine and you post a thread for some web page. What is up with that? Would you please post your routine?
Lets just see what your 3 years of training and competition has done. Do you juice? You are either a liar or a salesman.
Oh, how old are you?

23-12-2003, 02:08 AM

whoa whoa whoa....easy there big guy, i was just giving you a link to a site that clearly explains HST training...

i do full body training 3 times a week, if you read the article on the site i posted then you would see the principles of HST outlined, im natural and im not quiet sure what my age has to do with anything, whats the hostility for?

anyway i could talk a lot but its better to post up some pics so im new here, maybe you could tell me how its done?

winger · 23-12-2003, 02:20 AM

Ok I do agree with your post. So lets break it down a bit. I had said in my last post that once a week is enough. There is allot of overlapping going on. Lets just say that you work one bodypart once a day. It takes me 5 days to get through the whole body.
Monday-chest
Tuesday-back
Wednesday-off
Thursday-shoulder
Friday-arms
Working chest hits, chest, shoulder, arms.
Back works, back, bies.
Shoulders work, shoulder, tries.
Tries. Now depending upon your lifts. Close grip bench=chest, delts, tries. Dips=chest, front delts, tries.
Bies=Some lower back, Traps, indirect shoulder, and of course bies.
You can say that once a week is not enough. Now dont get me wrong I totally agree with what you are saying. Really I do. This is not a flame. But there is allot of grey area here and I just want to point this out.
This is the same stuff I have been saying since I have been a member.

From your link.

These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible.

A sample whole body workout might look like this:

10-15 minute warmup on bike or treadmill

Squats, 1-2 warm up sets and 1 work set of 6-8 reps

Leg curls, 1 work set of 6-8 reps

Bench press, 1 warm up and 1 work set of 6-8 reps

Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary)

Dips, 1 work set of 6-8 reps. (Add weight as necessary)

Seated rows, 1 work set of 6-8 reps

Lying tricep extensions, 1 work set of 6-8 reps

Preacher curls, 1 work set of 6-8 reps

You will notice that this type of training relies heavily on compound exercises. This is necessary to keep the number of exercises down. Don't worry about this however; compound exercises should be the foundation of any muscle/strength building program.

This is just some of the research used to create Hypertrophy Specific Training. If you want to get the most out of your efforts in the gym, you have got to incorporate new knowledge as science uncovers it. The message here is that by reducing the volume of sets per exercise, and by increasing the frequency that you train each muscle group, you may experience new gains you thought previously impossible. Through a little bit of trial and error you should be on your way to the physique you've always wanted.

These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible.

A sample whole body workout might look like this:

10-15 minute warmup on bike or treadmill

Squats, 1-2 warm up sets and 1 work set of 6-8 reps

Leg curls, 1 work set of 6-8 reps

Bench press, 1 warm up and 1 work set of 6-8 reps

Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary)

Dips, 1 work set of 6-8 reps. (Add weight as necessary)

Seated rows, 1 work set of 6-8 reps

Lying tricep extensions, 1 work set of 6-8 reps

Preacher curls, 1 work set of 6-8 reps

You will notice that this type of training relies heavily on compound exercises. This is necessary to keep the number of exercises down. Don't worry about this however; compound exercises should be the foundation of any muscle/strength building program.

This is just some of the research used to create Hypertrophy Specific Training. If you want to get the most out of your efforts in the gym, you have got to incorporate new knowledge as science uncovers it. The message here is that by reducing the volume of sets per exercise, and by increasing the frequency that you train each muscle group, you may experience new gains you thought previously impossible. Through a little bit of trial and error you should be on your way to the physique you've always wanted.

23-12-2003, 02:37 AM

Quote:

Originally posted by winger
Ok I do agree with your post. So lets break it down a bit. I had said in my last post that once a week is enough. There is allot of overlapping going on. Lets just say that you work one bodypart once a day. It takes me 5 days to get through the whole body.
Monday-chest
Tuesday-back
Wednesday-off
Thursday-shoulder
Friday-arms
Working chest hits, chest, shoulder, arms.
Back works, back, bies.
Shoulders work, shoulder, tries.
Tries. Now depending upon your lifts. Close grip bench=chest, delts, tries. Dips=chest, front delts, tries.
Bies=Some lower back, Traps, indirect shoulder, and of course bies.
You can say that once a week is not enough. Now dont get me wrong I totally agree with what you are saying. Really I do. This is not a flame. But there is allot of grey area here and I just want to point this out.
This is the same stuff I have been saying since I have been a member.

From your link.

These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible.

A sample whole body workout might look like this:

10-15 minute warmup on bike or treadmill

Squats, 1-2 warm up sets and 1 work set of 6-8 reps

Leg curls, 1 work set of 6-8 reps

Bench press, 1 warm up and 1 work set of 6-8 reps

Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary)

Dips, 1 work set of 6-8 reps. (Add weight as necessary)

Seated rows, 1 work set of 6-8 reps

Lying tricep extensions, 1 work set of 6-8 reps

Preacher curls, 1 work set of 6-8 reps

You will notice that this type of training relies heavily on compound exercises. This is necessary to keep the number of exercises down. Don't worry about this however; compound exercises should be the foundation of any muscle/strength building program.

This is just some of the research used to create Hypertrophy Specific Training. If you want to get the most out of your efforts in the gym, you have got to incorporate new knowledge as science uncovers it. The message here is that by reducing the volume of sets per exercise, and by increasing the frequency that you train each muscle group, you may experience new gains you thought previously impossible. Through a little bit of trial and error you should be on your way to the physique you've always wanted.

These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible.

A sample whole body workout might look like this:

10-15 minute warmup on bike or treadmill

Squats, 1-2 warm up sets and 1 work set of 6-8 reps

Leg curls, 1 work set of 6-8 reps

Bench press, 1 warm up and 1 work set of 6-8 reps

Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary)

Dips, 1 work set of 6-8 reps. (Add weight as necessary)

Seated rows, 1 work set of 6-8 reps

Lying tricep extensions, 1 work set of 6-8 reps

Preacher curls, 1 work set of 6-8 reps

You will notice that this type of training relies heavily on compound exercises. This is necessary to keep the number of exercises down. Don't worry about this however; compound exercises should be the foundation of any muscle/strength building program.

This is just some of the research used to create Hypertrophy Specific Training. If you want to get the most out of your efforts in the gym, you have got to incorporate new knowledge as science uncovers it. The message here is that by reducing the volume of sets per exercise, and by increasing the frequency that you train each muscle group, you may experience new gains you thought previously impossible. Through a little bit of trial and error you should be on your way to the physique you've always wanted.

cool

**hackskii** · 23-12-2003, 02:40 AM

Hey, I like that! I did not know what you were talking about. Sorry, I do that and have really good gains.
OOPS:(

18-12-2003, 02:06 PM	#1 (permalink)
robdog UK-Muscle Moderator Join Date: Dec 2003 Location: Home!! Posts: 5,714	is once a week realy enough i dont know if this is the right boad but here goes i train each body part once a week and wondered if this was enough. now i know alot of people will say if you benefit from this and you think its enough then it is enough but i just thought id ask cheers rob

18-12-2003, 04:10 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	It is enough to do once a week. For strength and size this is recomended. The only other thing that you can do more than once a week is abs, calves and forearms. These are actually recomended more than once a week. Dont worry if you feel that you are undertraining you probably are not. Generally more is not better in this case and less is best. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-12-2003, 05:40 PM	#5 (permalink)
robdog UK-Muscle Moderator Join Date: Dec 2003 Location: Home!! Posts: 5,714	cheers for the info guys excellent as ever __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25% off for UKM members (discount code UKM25)

22-12-2003, 11:52 PM	#7 (permalink)
V-Man Temp Admin Join Date: Nov 2003 Posts: 216	what about when your 'on' ? __________________ PCT: Clomid 100mg/day for 10 days, then 50mg/day for 10 days Nolvadex 60mg/day for 10 days then 40mg/day for 10 days Proviron 25mg/day for 20 days

23-12-2003, 12:23 AM	#8 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	FYI, lifting heavy does more than just tax the muscle. It also taxes the central nervous system. It takes 5 days to recouperate the CNS. If you lift heavy on the same body part like lets say 3 times a week you are in for some trouble. Chronic Fetigue, more chance of injury and loss in strength. Dont forget: When you lift chest the triceps get hit along with the shoulders. When you hit Back the biceps and rear delt get hit along with the lower back. When you hit shoulders your tricept get hit along with lower back. When you hit legs (squats) your diaphram gets hit along with traps (indirectly) forearms (indirectly), back, butt. When you hit triceps depending on the exercise you hit chest (close grip), dips (chest some shoulders), pushdowns (abs). When you hit biceps depending on the exercise you hit back (lower) and even indirectly shoulders. If you hit the muscles right you can get massive development doing each bodypart once a week and not only be focused on it but hit it hard. Intensity is key. Tickling the muscle is good if you are 70 but not with a guy on gear or his prime at 17-35. WingS: lets look at your workout and the way you train and I want to be enlightened. Show me what you are talking about and what is a HST lover? __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 23-12-2003 at 12:33 AM.

18-12-2003, 02:40 PM	#2 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	definitley enough mate. i've been the worst offender for overtraining over the years, but for the last couple of months i've switched to training one bodypart once a week for about 10-12 sets, heavy. I've gained about 16lbs and doubled my bench and deadlift. So, enjoy the rest and watch your diet!

18-12-2003, 04:29 PM	#4 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,334 Blog Entries: 1	Yes I feel once a week is best also. Lets say you do chest on monday and tries on thursday. If on your thursday try work out and you do any close grip bench or dips for tricept then you are indirectly working your chest again. So in theory your actually training more than once a week. Unless you do every excercise in one day and if that was the case at the end of your workout those muscle groups are getting jipped.

22-12-2003, 11:30 PM	#6 (permalink)
WingS Guest Posts: n/a	to be honest i dont think once a week is enough to trigger the optimum amount of hypertrophy, as the muscle gets use to the stimulus applied to it it can simply remain in a "non attrophy/non hypertrophy" state, just my 2 cents, but this is comming from a HST lover

23-12-2003, 12:58 AM	#9 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,334 Blog Entries: 1	It also depends on how old you are. If you are older, like lets say in your 40's once a week is enough. Like hackskii said there is some overlap going on and the muscle is indirectly hit more than once a week. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-12-2003, 02:07 AM	#11 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	Just as I thought a ! - EDITIED BY CHEATER - 23/12/03 - I can day this dude isnt a scammer Direct competition with others on this board. You lost credibility with me. I am 44 years old and have been lifting for 28 years and can see B.S. when I smell it. Hey, I am not flaming you but you post without saying anything. How about some constructive criticism, how about some of that vast information on your 3 years of lifting? Fire away. I asked to see your routine and you post a thread for some web page. What is up with that? Would you please post your routine? Lets just see what your 3 years of training and competition has done. Do you juice? You are either a liar or a salesman. Oh, how old are you? __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-12-2003, 02:08 AM	#12 (permalink)
WingS Guest Posts: n/a	whoa whoa whoa....easy there big guy, i was just giving you a link to a site that clearly explains HST training... i do full body training 3 times a week, if you read the article on the site i posted then you would see the principles of HST outlined, im natural and im not quiet sure what my age has to do with anything, whats the hostility for? anyway i could talk a lot but its better to post up some pics so im new here, maybe you could tell me how its done? Last edited by WingS; 23-12-2003 at 02:12 AM.

23-12-2003, 02:20 AM	#13 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,334 Blog Entries: 1	Ok I do agree with your post. So lets break it down a bit. I had said in my last post that once a week is enough. There is allot of overlapping going on. Lets just say that you work one bodypart once a day. It takes me 5 days to get through the whole body. Monday-chest Tuesday-back Wednesday-off Thursday-shoulder Friday-arms Working chest hits, chest, shoulder, arms. Back works, back, bies. Shoulders work, shoulder, tries. Tries. Now depending upon your lifts. Close grip bench=chest, delts, tries. Dips=chest, front delts, tries. Bies=Some lower back, Traps, indirect shoulder, and of course bies. You can say that once a week is not enough. Now dont get me wrong I totally agree with what you are saying. Really I do. This is not a flame. But there is allot of grey area here and I just want to point this out. This is the same stuff I have been saying since I have been a member. From your link. These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible. A sample whole body workout might look like this: 10-15 minute warmup on bike or treadmill Squats, 1-2 warm up sets and 1 work set of 6-8 reps Leg curls, 1 work set of 6-8 reps Bench press, 1 warm up and 1 work set of 6-8 reps Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary) Dips, 1 work set of 6-8 reps. (Add weight as necessary) Seated rows, 1 work set of 6-8 reps Lying tricep extensions, 1 work set of 6-8 reps Preacher curls, 1 work set of 6-8 reps You will notice that this type of training relies heavily on compound exercises. This is necessary to keep the number of exercises down. Don't worry about this however; compound exercises should be the foundation of any muscle/strength building program. This is just some of the research used to create Hypertrophy Specific Training. If you want to get the most out of your efforts in the gym, you have got to incorporate new knowledge as science uncovers it. The message here is that by reducing the volume of sets per exercise, and by increasing the frequency that you train each muscle group, you may experience new gains you thought previously impossible. Through a little bit of trial and error you should be on your way to the physique you've always wanted. These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible. A sample whole body workout might look like this: 10-15 minute warmup on bike or treadmill Squats, 1-2 warm up sets and 1 work set of 6-8 reps Leg curls, 1 work set of 6-8 reps Bench press, 1 warm up and 1 work set of 6-8 reps Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary) Dips, 1 work set of 6-8 reps. (Add weight as necessary) Seated rows, 1 work set of 6-8 reps Lying tricep extensions, 1 work set of 6-8 reps Preacher curls, 1 work set of 6-8 reps You will notice that this type of training relies heavily on compound exercises. This is necessary to keep the number of exercises down. Don't worry about this however; compound exercises should be the foundation of any muscle/strength building program. This is just some of the research used to create Hypertrophy Specific Training. If you want to get the most out of your efforts in the gym, you have got to incorporate new knowledge as science uncovers it. The message here is that by reducing the volume of sets per exercise, and by increasing the frequency that you train each muscle group, you may experience new gains you thought previously impossible. Through a little bit of trial and error you should be on your way to the physique you've always wanted. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by winger; 23-12-2003 at 02:22 AM.

23-12-2003, 02:40 AM	#15 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	Hey, I like that! I did not know what you were talking about. Sorry, I do that and have really good gains. OOPS:( __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.