In this natural bodybuilding video blog I finish discussing how often you should be training each body part for maximum results!
How Often Should You Train Each Body Part? – Part 2
(Continued from Part 1)
Best split for the most of us after we have used the Intermediate 2-Day Split Routine is the 3-Day Split.
A few ways to implement this are:
Option 1
Workout (A): Chest, Back
Workout (B): Shoulders, Arms
Workout (C): Legs
Option 2
Workout (A): Chest, Back, Arms
Workout (B): Back, Shoulders
Workout (C): Legs
Option 3
Workout (A): Chest, Shoulders, Triceps
Workout (B): Back, Biceps
Workout (C): Legs
Do 3 Days On and 1 Day Off
Who Benefits From Training Their Body Parts Once a Week?
Hardgainers (naturally skinny people) should train in the following manner:
Monday-Chest, Back
Tuesday-Hamstrings, Calves
Wednesday-Off
Thursday-Shoulders,Arms
Friday-Quads,Calves
Weekends-Off
Another group who benefits the most from a frequency of once a week are very advanced athletes with mesomorphic builds who are very strong can also benefit from once a week frequency.
Conclusion
So to recap, here is the workout frequency to use depending on your training experience:
Beginners (0-6 Months of Training): 3 Times Per Week Using Full Body Routines
Intermediates (7-12 Months of Training): 2 Times Per Week Using a 2 Day Split
Advanced (1 year +): 2 Times Per Week Using a 3 Day Split
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If you like this video then please “Tweet it” and Facebook it (buttons are below the video)
If you’ve got any questions on the video or suggestions for more video topics, then just scroll to the bottom of the page and use the comment system.
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Hi! I'm an intermediate, but I found that I have the best results if I train every muscle just once/week. I came to this conclusion watching the amount of weight I can add at every new workout day. I got somehow stuck at my 71 kg 7-9 reps bench-press with my twice/week workout plan and then I had to skip a week of training bcuz' of some exams and the rest made it possible for the muscle to recover and I could do 12 reps with the 71kg
. Since then I'm training every muscle once a week.
Excellent blog posting. I’ve been working out for nearly 20 years and it’s really hard to get people of all ages to understand how important rest is after working out. I also agree that different body types require different rest periods. I’ll stay tuned in.
Thanks for the post!