advice - UK-Muscle Body Building Community

nulli secundus · 02-06-2005, 02:58 PM

hi every1,

i currently train my back and legs once a week just wondered what u thought about increacing this to twice a week

any suggestions or advice will be good thanks

regards

nulli

ChefX · 02-06-2005, 03:05 PM

Tell us more about YOU. Otherwise we will be guessing.

shovel man · 02-06-2005, 10:17 PM

^^^^^^^as above^^^^^^^^
but at a guess twice a week no imo unless say you do 4 exercises for back you could do 2 one day 2 another day but we realy need more info from you mate

TYSON · 02-06-2005, 10:37 PM

Agree with the above but im a beleiver that you should work each body part once a week as you use the same muscles during other exercises just my opinion

**hackskii** · 03-06-2005, 03:30 AM

You can do them twice a week if you do lets say pulldowns on Monday and Ben over rows or a thickening exercise on lets say Thursday.

So in essence you are doing back twice a week but one thickening on one day and one widening the other.

ChefX · 03-06-2005, 04:35 AM

nulli
I workout the whole body 6 days a week in the morning (synaptic facilitation) and again two hard workouts a week (primary training) for a total of 8 times a week.

Many power/strength/olympic guys work these bodyparts as much as 3 times a day 6 days a week.

Then again you have some bodybuilders who workout a bodypart once every two weeks and get results (usually drug enhanced though)

so... pick your poison... it depends on your goals, experience, intensity reps, sets, volume, drugs, diet, supplements, age, location, life stress, sleep, recovery ect ect ect

In other words... its a guess unless we know tons more details.

nulli secundus · 03-06-2005, 06:34 PM

sorry every1 automaticly thought that u would of seen some of my previous posts with my routine on

monday-chest/triceps

flat bench 3 sets 6-8 reps
incline as above
decline as above

or dunbell flies, dips, dunbell presses flat/decline etc

close grip bench press 3 sets 6-8 reps
skull crushers 3 sets 6-8 reps
kickbacks 3 sets 6-8 reps

or cable ext, bench dips,

weds-legs/biceps

barbell squats 4 sets 10 reps
hamstrings done on machine as above
calfs 3 sets 10 reps

or lunges, leg ext machine

barbell curls 3 sets 6-8 reps
hammer curls as above
incline dunbell curls as above

or machine curls,

friday-back/shoulders

bent over rows 3 sets 6-8 reps
Bench Pull as above
Close Grip Chins weight assisted on machine as above

or One arm dumbbell rows Wide Grip Chins

military press 3 sets 6-8 reps
shrugs as above
upright rows as above

or Arnolds D'bell, Shoulder Press, Front Raises, Lateral Raises

i will do light cardio on the tues and thurs

nothing sat or sun

my diet i have taken from some info posted from u guys on this site 6 meals a day high in carb and protien
no carbs at night tho
i normally try to gt about 8 hours sleep a night
i don't use any supplements as don't know alot about them,

somebody advised me that maximuscles CYCLONE is good what do u think ? also is creatine worht taking ?

just 1 thing not to sure when some of u guy said about thickening and widening which exrsizes do what

many thanks

nulli

02-06-2005, 02:58 PM	#1 (permalink)
nulli secundus Newbie Trainer Join Date: Mar 2005 Location: Leicester, England Posts: 21	advice hi every1, i currently train my back and legs once a week just wondered what u thought about increacing this to twice a week any suggestions or advice will be good thanks regards nulli

02-06-2005, 03:05 PM	#2 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	Tell us more about YOU. Otherwise we will be guessing.

02-06-2005, 10:17 PM	#3 (permalink)
shovel man Looking Freaky Join Date: Aug 2004 Posts: 665	^^^^^^^as above^^^^^^^^ but at a guess twice a week no imo unless say you do 4 exercises for back you could do 2 one day 2 another day but we realy need more info from you mate

02-06-2005, 10:37 PM	#4 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	Agree with the above but im a beleiver that you should work each body part once a week as you use the same muscles during other exercises just my opinion

03-06-2005, 03:30 AM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	You can do them twice a week if you do lets say pulldowns on Monday and Ben over rows or a thickening exercise on lets say Thursday. So in essence you are doing back twice a week but one thickening on one day and one widening the other.

03-06-2005, 04:35 AM	#6 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	nulli I workout the whole body 6 days a week in the morning (synaptic facilitation) and again two hard workouts a week (primary training) for a total of 8 times a week. Many power/strength/olympic guys work these bodyparts as much as 3 times a day 6 days a week. Then again you have some bodybuilders who workout a bodypart once every two weeks and get results (usually drug enhanced though) so... pick your poison... it depends on your goals, experience, intensity reps, sets, volume, drugs, diet, supplements, age, location, life stress, sleep, recovery ect ect ect In other words... its a guess unless we know tons more details.

03-06-2005, 06:34 PM	#7 (permalink)
nulli secundus Newbie Trainer Join Date: Mar 2005 Location: Leicester, England Posts: 21	sorry every1 automaticly thought that u would of seen some of my previous posts with my routine on monday-chest/triceps flat bench 3 sets 6-8 reps incline as above decline as above or dunbell flies, dips, dunbell presses flat/decline etc close grip bench press 3 sets 6-8 reps skull crushers 3 sets 6-8 reps kickbacks 3 sets 6-8 reps or cable ext, bench dips, weds-legs/biceps barbell squats 4 sets 10 reps hamstrings done on machine as above calfs 3 sets 10 reps or lunges, leg ext machine barbell curls 3 sets 6-8 reps hammer curls as above incline dunbell curls as above or machine curls, friday-back/shoulders bent over rows 3 sets 6-8 reps Bench Pull as above Close Grip Chins weight assisted on machine as above or One arm dumbbell rows Wide Grip Chins military press 3 sets 6-8 reps shrugs as above upright rows as above or Arnolds D'bell, Shoulder Press, Front Raises, Lateral Raises i will do light cardio on the tues and thurs nothing sat or sun my diet i have taken from some info posted from u guys on this site 6 meals a day high in carb and protien no carbs at night tho i normally try to gt about 8 hours sleep a night i don't use any supplements as don't know alot about them, somebody advised me that maximuscles CYCLONE is good what do u think ? also is creatine worht taking ? just 1 thing not to sure when some of u guy said about thickening and widening which exrsizes do what many thanks nulli