Natural lifter's with more than a few years experience in the gym need to train each muscle more than once a week. Protein synthesis is elevated for 48-36 hours after a intense bout of exercise. So it begs this question using chest as an example:
-Is it better to hit chest once a week, basically growing for 3 days (protein synthesis window) and maintaining for 4...Essentially having 52 growth cycles per year?
OR
-Taking advantage of that window hitting your muscles twice a week having essentially 104 growth cycles per year?
You don't need to answer that! I'm just trying to break things down to the simplest terms. To do a twice a week frequency there are a couple of options:
1) (this is what I respond best to)
Upper
Lower
OFF
Upper
Lower
OFF
OFF
OR
2)
Upper
Lower
OFF
Chest/Shoulders/Triceps (push)
Back/Biceps (push)
Legs
OFF
-Whatever you decide on, I recommend trying to keep at least two, preferrably three days off to grow. There are a ton of different ways to increase your frequency, I just inputted the two I feel are the best. Also, you need to divide the workload as well. You cannot do too much in one day.
__________________
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
|