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Muscle gain

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By (user no longer on site) OP   
over a year ago

Starting back training after a few years off, how many times per week do most train each muscle group ?

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By *acey_RedWoman
over a year ago

Liverpool

I'm a woman so possibly a bit different to what you're after. I basically do a quad focused day, a glute focused day and a back focused day then finish off with other stuff once I've totally exhausted the muscle group I'm focusing on. I throw in some legs virtually every time I go though and usually finish off my quad or glute days with a mix of upper body stuff. So anything from once to three times a week depending on what my current goals are.

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By *rHotNottsMan
over a year ago

Dubai & Nottingham

I used to do this when younger so would get each done twice each 8 days but now I just do once per week and add more cardio/functional

Day 1 Legs and shoulders , 2 Back and biceps, 3 Chest and triceps , 4 Rest day , 5-8 Repeat

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By (user no longer on site)
over a year ago

It's what suits you.

Some will gain on a once a week, some will be better with twice.

No one size fits all.

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By *ophieslutTV/TS
over a year ago

Central

[Removed by poster at 26/05/22 08:40:31]

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By *ophieslutTV/TS
over a year ago

Central

Consider that if you've not been training for some time, you'd be better starting with the goal of getting your body accustomed to training again first, rather than muscle gains. If you had each body part trained twice a week, you'd potentially not be over-training. It depends on your condition.

You can adjust your diet and ensure you get enough sleep and rest. That can be a lot for many people.

Your workouts could be full body or split. Staff in the gym could potentially give you some routine options. Many people have unrealistic expectations, which can fuel injuries, disappointment etc. Start healthily and progressively.

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By (user no longer on site)
over a year ago

I do push, pull, legs.

And then a "mix up" session of I do a fourth which is where I do an all body, but different exercises.

I'm c 50 mins in and out.

Having tried different systems this is working well. It's taking each exercise to the limit and looking to make a small gain each time.

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By *annaBeStrongMan
over a year ago

wokingham

It really depends on volume/intensity

For example, I basically train every body part 4-6 times a week.

2x a week is considered the best from a practical standpoint.

But don’t worry too much about the specifics. Just get in there and work

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By *mooth Operator 07Man
over a year ago

in the deep mist of the valleys


"I used to do this when younger so would get each done twice each 8 days but now I just do once per week and add more cardio/functional

Day 1 Legs and shoulders , 2 Back and biceps, 3 Chest and triceps , 4 Rest day , 5-8 Repeat

"

Exactly the same routine that I do

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By (user no longer on site)
over a year ago

I only do 1 hour per week on my arms shoulders and chest and play rugby the only ones i enjoy

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By (user no longer on site) OP   
over a year ago

Thanks all, I’m working a muscle group every 4 days and it seems to be working for me at the moment. I was just curious to worked for others.

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By (user no longer on site)
over a year ago

Getting your diet and other nutritional needs, as well as hydration and sleep sorted, will have more of a difference than the actual training pattern.

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By *he love catsCouple
over a year ago

South Wales


"Thanks all, I’m working a muscle group every 4 days and it seems to be working for me at the moment. I was just curious to worked for others. "

Save some energy for the important muscle though.

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By (user no longer on site)
over a year ago

I think after a long time off and despite muscle memory, to not over-exert yourself, especially with tendons and joints in mind with injury risk.

So train muscles in similar groups, such as those that push and pull together, rather than focusing on one specific muscle group in a training session in these early return days. Let a group of muscles work together.

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By (user no longer on site) OP   
over a year ago


"Thanks all, I’m working a muscle group every 4 days and it seems to be working for me at the moment. I was just curious to worked for others.

Save some energy for the important muscle though. "

;)

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By (user no longer on site)
over a year ago

I'm on bench, deadlift, legs day routine twice a week with a day rest. Its working well so far

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