once a week work outs???? help

[Weaksauce]

I've been training really hard the last 4 months. I've gained a good deal strength recently and i feel that im not giving myself enough time to rest each muscle group.

I usually work out 3 days straight. Day 1 is chest, day 2 is back and shoulders, and day 3 is bi's and tri's. Then Ill take a day off or only do cardio, and the cycle restarts.

This was working great and I felt like I had enough rest time for each muscle group before going in again. Lately I've been feeling like im not healing enough because of my increase in weight that I'm working with. Im sore and my joints are hurting and what not.

I was thinking about maybe working out 4 days instead of 4. Day 1 chest, day 2 back, day 3 shoulders, and day for bi's and tri's. This way I'm spreading out my muscle groups more (more healing time) and I'll thrown in more workouts for each muscle.

My question is am I giving my self too much rest time for me to make strength and size gains. My diet is pretty good and a sleep the best i can. I'm just afraid that thats giving my self too much rest time and I will actually hurt my progress.

I hear people talk about how they only work out one muscle group once a week and I always ask myself how in the world do they make any progress?

I know thats a lot of reading but o really need some help!!! PLEASE HELPPPP

[O2BESOHUGE]

Re: once a week work outs???? help

WHAT ARE YOUT STATS? HOW LONG HAVE YOU BEEN TRAINING? HOW IS YOUR DIET? HOW MUCH REST A NIGHT ARE YOU GETTING?

ALL OF THESE PLAY A PART IN YOUR GROWTH

O2

[T-Man007]

Re: once a week work outs???? help

Well, most people do only work each muscle group once a week. That's what I do and I'm about 240 at 5'10". I've been as heavy as 258. So, I know it works.

Now, if you spread out your workouts over 4 days but add more for each muscle group, you have accomplished nothing. The whole purpose of spreading things out is to give more rest. If you add more exercises or sets, you have not achieved anything because you will need even more rest than before. The more you tear down a muscle, the longer it takes to heal.

Now, here's a shocker but you need to hear this. Dorian Yates was a six time Mr.O. He worked each muscle group once a week and one did one set per exercise. That's it. Now, tell me, do you think winning six Mr.O titles was progress? That is the workout he did building up and while he was winning those titles. It's all about intensity. The problem is, 95% of guys out there can not fathom the kind of intensity this guy would bring in to that one set per muscle group. Now, he did utilize higher intensity things like rest/pause, forced reps, drop sets and negatives but he still only did one set per muscle group. One 'working' set that is.

But, the most important thing I notice is you don't train legs. I hate to tell you, but a heavy set of squats, leg presses, or deads will get the body to produce more GH release that just about anything else. At the very least, squats and deads should be two or your most important core exercises because the entire body benefits from these two exercises. In my experience, I've never met many people at all that made noteworthy progress without training legs.

[CeasarIM]

Re: once a week work outs???? help

Try doing the same workout BUT give yourself 1 day rest in between each session.

[Weaksauce]

Re: once a week work outs???? help

WHAT ARE YOUT STATS? HOW LONG HAVE YOU BEEN TRAINING? HOW IS YOUR DIET? HOW MUCH REST A NIGHT ARE YOU GETTING?

ALL OF THESE PLAY A PART IN YOUR GROWTH

O2

im 5'11ish, 205lbs, 15% bf.

I eat like 5 to 6 times a day as consistent as i can. Usually some special k in the morning with fruits, fruits and a granola bar after that some time. Some chicken or fish for lunch and fruits and vegis. More fruits after lunch some time. chicken or fish with vegis for lunch... more fruit before bed. nuts and peanut butter here and there some times. if I'm time pressed ill eat a turkey sandwich at subway. I dont drink very often, light beer if it do at all.

Sleep is usually around 5.5 to 7 hours. I work and go to school so its never a sure thing.

I take glucosamine and flaxseed/cla everyday.

[Weaksauce]

Re: once a week work outs???? help

heres my only crappy pictures lol









i dont care if people see my face, ive got nothing to hide so as long as no one hunts me down or anything haha

[Weaksauce]

Re: once a week work outs???? help

oh and it looks like i don't know how to flex properly. they why there so ****ty, my left bicep looks like its deflated hahaha.... sorry haha. stretch marks ftl!

[O2BESOHUGE]

Re: once a week work outs???? help

I DONT SEE A PROBLEM...YOU HAVE A GOOD FRAME TO WORK WITH..ALL YOU NEED TO DO IS PUT THE TIME IN.

FOR SIZE AND STRENGTH, YOU HAVE TO WORK OUT LIKE AN ANIMAL. SLEEP GOOD AND EAT RIGHT PLUS TAKE THE RIGHT SUPPLEMENTS.

EVERGREEN HEALTH PANTRY IS A GOOD PLACE FOR THEM. PM THE MEMBER "MERC" FOR INFO ON THAT. HE CAN GUIDE YOU IN WHAT YOU NEED. ALL OF THAT TOGETHER WILL DEFINITELY PUT SOME SIZE AND STRENGTH ON YOU. I CAN SEE SOME MAJOR POTENTIAL IN YOU.

O2

[Merc]

Re: once a week work outs???? help

yeah bro you got great frame to work with. A lot of guys would be lucky to be where you are.

With working out a bodypart once a week it all comes down to intensity of your workouts. I do a five day workout and that is what works for me.

You diet is always going to be key so try and post a days worth of eating if you can. I think you might find you come up short in protein at least that is the feeling that I get just by looking at your little example of your daily diet...

[Weaksauce]

Re: once a week work outs???? help

well i usually shoot in 3 shakes a day. there usually 40 grams of protein each. im sure im not getting my complete weight/ protein ratio, but somewhere close.

2 jugs of protein shake a month is breaking the bank haha