I'm interested on people's opinions on training a lagging muscle group more then once a week. Natural Vs enhanced!
General consensus is hit muscles twice a week anyway. What do you think is lagging? Some muscles can be trained at a higher frequency ie most smaller ones.
What are you stats? What's the goal? What's your somatotype? I'm at the stage where I just wanna maintain what I've got so once a week and very intense sessions work best for me and I only need to train 4 days. Twice a week is rumoured to be better for growth and strength if you don't mind all the additional days in the gym. If I was in your shoes I would start by trying to increase intensity first on a once a week routine with stuff like forced reps, partials, static holds, higher reps, more sets, different movements, and all those other stimulation tricks.
See, I disagree with this and prefer a higher frequency approach But we've discussed this before and no need to go over old ground and other variables come into play like how the individual recovers, how many days/time in the gym, what body parts you need to bring up etc You wouldn't have to spend extra days in the gym, just design a split suit you There is no right or wrong and you can easily adapt a 4 day split Eg, if you wanted to bring up your arms Mon - pull Tues - push Wed off Thurs - legs Fri - Arms
Neither of us are right or wrong buddy.....I'm just throwing ideas and options to the OP for things he might wanna try before he turns into a total gymrat. Lots of variables to consider as you say...
you need to aim for a level of volume for your muscle groups, an amount of work done over the week. That can be done however you choose. 2 sessions of lower volume, 1 session of higher etc, it seems to be not the frequency that matters but the work you do as a whole over a given time ( we all relate to a week )
Do you think this would be better than ppl repeated over 4 days? or is that just if you want to bring arms up
Thanks for the views fellas. I think ultimately its what ever works for you. I find that by doing a little on a lagging muscle on every gym day or every other gym day it helps. For example: If chest was lagging I would do a few push ups on every upper body day I do in the gym. Or biceps, I would do as few curls on every upper body day. Just wanted to get other peoples views.
That was really just an example for bringing up arms For me, im good to train a muscle group again after 4 days, maybe 5 for legs Which is why I favour frequency over volume as training a bodypart once a week does nothing for me A PPL, 3 on 1 off is perfect for me But you can adapt any 3 or 4 day split to hit a 2nd day for a particular muscle group