training muscles 1x or 2x a week protocols?

[speed]

simi refering to big a protocol how we have the 3 day a week train, so we have bi/ back on mon, and chest/tri/shoul fri so were using the antogonist muscles here the 4 th day which is the upper body 2x a week, but only lower body 1x a week on wed, is there anybody who prefers to hit the lower again on sun so it would be lower body 2x a week like the upper body or is this actually over training, i use to alternate ed from upper to lower and got gains so 1x week seems like very little

 

[Quad-smack]

I do a push / pull workout on M-W-F.
Week one = Pull, Push, Pull
Week two = Push, Pull, Push
Each bodypart is hit 3x every 2 weeks or avg 5 days between workouts. Been working great for me.

Understanding that everyone is inherently different, your job is to find what works best for you - all circumstances considered.

 

[Lenny]

simi refering to big a protocol how we have the 3 day a week train, so we have bi/ tri on mon, and chest/tri fri so were using the antogonist muscles here the 4 th day which is the upper body 2x a week, but only lower body 1x a week on wed, is there anybody who prefers to hit the lower again on sun so it would be lower body 2x a week like the upper body or is this actually over training, i use to alternate ed from upper to lower and got gains so 1x week seems like very little

I hit lower body twice a week and have responded great to it, but again I like high frequency...just make sure to keep your total volume in check so allow for your body to bounce back quicker from workout to workout. But, I would trial and error doing both upper and lower 2Xweek each and if you feel overtrained you should know just listen those muscles...if they are screaming, scale back!

 

[bigguns078]

I think you read BIG A's protocol wrong.. Each muscle is hit once a week..

Mon - Chest, Shoulders, Triceps

Wed - Quads, Hams, Calves

Fri - Abs, Back, Bis

 

[speed]

I think you read BIG A's protocol wrong.. Each muscle is hit once a week..

Mon - Chest, Shoulders, Triceps

Wed - Quads, Hams, Calves

Fri - Abs, Back, Bis

your wright a typo, i edited it, so lenny youve been doing legs 2x a week with good results, anybody else out there, ya me personaly i think 1 x week is just to much rest for a one hour workout, considering i use to do eod, maybe ill try it out someday but i think its similiar to sprinting full force for base/football, i think most of them do like 2x or 3x a week, so for the upper when going from the fri to mon its only 2 days of rest vs. the mon to fri 3 days of rest which is diif muscle used but still upper body, but lower only 1x a week, just seems a little off

 

[nartic]

I think you need to switch it up. I do 4-5 weeks 1x a week Mon:Bi,Back Wed:chest,Tri,Shoulders Fri:Legs Sets 4 Reps8 add a rep every week till you get to Rep12. The next 4-5 weeks I will do upper body 2x a week an lower 2x a week. Sets4 Reps6-8. The last 4 weeks I do DC training then start over with different exercises after my 2 week rest an start over.