Can you train any muscle twice a week?

[vivek59234]

I am a beginner and seek some advise on training...

Can I train any muscle twice a week?

Here's the workout my trainer has suggested me...

Monday

Back/Biceps

Tuesday

Chest/Tri

Wednesday

Legs/calf/shoulder

Thursday

Back/Biceps

Friday

Chest/Tri

Saturday

Legs/calf/shoulder


Sunday off


Do you guys think this will help me to build muscles fast??

 

[ATP]

It depends on too many factors to give a clear answer. Genetics, diet, intensity, etc.

I'd start out with training it once per week and see if you still feel you have energy to push your muscles even harder. The main thing to remember is that you do not grow your muscles at the gym, they grow when you are recovering and resting from the workout. Too much stress and you won't gain much muscle at all.

As with anything else worth having you can't gain muscles "fast". It takes years to get a very nice physique and if you put in the work week after week then you'll get the results. Don't bother looking for any quick fixes though because you'll end up getting less gains if you jump from one miracle program to the next instead if adding a little weight to the bar each week.

So, if I were you I'd train one day one and one day off to start with (i.e. monday workout, thuesday rest, wednesday workout, thursday rest, etc..) . Then add in more if you feel your body can handle it.

 

[Don Wha]

I've been told that you shouldn't work out a muscle group if its sore. So if it feels healed up in a couple days, you can go at it again.

 

[ATP]

Working out sore is not a problem. Soreness in general is not a good indicator of how recovered a muscle is. Sometimes the muscle might be still recouperating when you're not sore at all and other times you can push 100% even when it is sore.

 

[CarlitosWay]

I am a beginner and seek some advise on training...

Can I train any muscle twice a week?

Here's the workout my trainer has suggested me...

Monday

Back/Biceps

Tuesday

Chest/Tri

Wednesday

Legs/calf/shoulder

wow take an off day here....after legs

Thursday

Back/Biceps

Friday

Chest/Tri

Saturday

Legs/calf/shoulder


Sunday off
n.

Do you guys think this will help me to build muscles fast??

I don't know man, depending on your exercise selection doing legs/back back to back days like that could be real rough for most people if they're serious about training. I always take a day off after back or legs ,always.

for instance right now I'm doing

chest/bis
legs
off
shoulders/triceps
back
off

I really like this, and to switch it up I could throw tris with chest/bis and than do shoulders/back.

or as I've done before is chest/tris, bis/legs, off,shoulders/back

 

[PhunGar]

yea i do
bicep back
tricep chest
shoulders traps abs
legs.

if ur a beginner then prob cut a few days out 6 days of workout is really intense if ur doing them properly. It doesnt' really benefit you much if you keep going eveyrday unless you really know what you are doing.

 

[Ecto@Quinquaginta]

Working out sore is not a problem. Soreness in general is not a good indicator of how recovered a muscle is. Sometimes the muscle might be still recouperating when you're not sore at all and other times you can push 100% even when it is sore.

So what do you recommend to determine if a muscle group has recovered enough?

 

[Ecto@Quinquaginta]

delete

 

[Ecto@Quinquaginta]

Working out sore is not a problem. Soreness in general is not a good indicator of how recovered a muscle is. Sometimes the muscle might be still recouperating when you're not sore at all and other times you can push 100% even when it is sore.

So what do you recommend to determine if a muscle group has recovered enough?

 

[Ecto@Quinquaginta]

Working out sore is not a problem. Soreness in general is not a good indicator of how recovered a muscle is. Sometimes the muscle might be still recouperating when you're not sore at all and other times you can push 100% even when it is sore.

So what do you recommend to determine if a muscle group has recovered enough?

 

[vivek59234]

Well still confused... different answers from you guys...

 

[cuzza]

That's because there is no 'answer'. Everything is subjective. It's down to what YOUR body can handle, which is down to YOUR genetics, your diet, how intense you train, the volume you train with, etc.

I'd say try it out and see if you can handle it. If not, add more rest days in.

I don't have a set plan, I train by 'feel' and train whatever feels recovered. Typically I'll do back twice a week and other body parts once a week, as that is a strong point and seems to recover quickly. I'm also considering doing lateral raises in every workout, as they could use bringing up and I don't think I've ever seen anyone with side delts that are too big.

 

[cuzza]

Missed that last bit. I've always thought that if a muscle is sore it is not entirely recovered. However, working through the soreness is possible - if it's only gently sore, not at the murderous stage - and can increase your recovery times in future.

Personally I'd decide if my muscles have recovered sufficiently to train them, by seeing if its sore or not. If it's only gently sore, I'd do a feel set to see how it feels training it, and if the set is more difficult than it should be, the muscle isn't recovered - time to train something else.

 

[vivek59234]

alright... all you mean is if my muscles are recovering fast... I can't train them again...

 

[kingsam]

It depends on too many factors to give a clear answer. Genetics, diet, intensity, etc.

I'd start out with training it once per week and see if you still feel you have energy to push your muscles even harder. The main thing to remember is that you do not grow your muscles at the gym, they grow when you are recovering and resting from the workout. Too much stress and you won't gain much muscle at all.

As with anything else worth having you can't gain muscles "fast". It takes years to get a very nice physique and if you put in the work week after week then you'll get the results. Don't bother looking for any quick fixes though because you'll end up getting less gains if you jump from one miracle program to the next instead if adding a little weight to the bar each week.

So, if I were you I'd train one day one and one day off to start with (i.e. monday workout, thuesday rest, wednesday workout, thursday rest, etc..) . Then add in more if you feel your body can handle it.

yes OP you need REST days

3 things to a good body
- training
- rest/sleep
- nutrition

 

[ATP]

So what do you recommend to determine if a muscle group has recovered enough?

You'll notice that you are getting stalled in the progress if they are not recovered enough. In general I feel that it is hard to tell if a muscle is fully recovered or not from just checking a single workout. If you're getting stalled in all exercises and don't improve for a few weeks then you're pushing it too hard or you are training your muscle wrong (assuming diet is good). In general though it is possible to hit the body very hard for a short period of time while eating/sleeping very well (milk and squats routine for example) but in the long run I doubt that you can train each body part heavy twice a week.

Soreness overall is not a good indicator at all. Everyone have a muscle group or two that never get sore but just because it isn't sore doesn't mean it is recovered. And vice versa of course. Sometimes you have soreness in some muscles that last for many days but that soreness doesn't mean that the muscle is not recovered.