Each Body part 3 times a week ?

mutley

Just had a conversation with a guy at work..

He's in good shape ans says that he's been training each body part 3 times a week since the beginning of the year.

His workout is apparently based on some theories of Tom Platz, who states that you cannot overtrain muscle :? !

This all seems a bit weird to me. Anyone else tried this ? I can't imagine being able to do this unless on a cycle, due to my own experimentation with recovery...

Snake47

I tried training a couple parts twice a week but after about six months i realised that i was doing more harm than good.
Everyone is genetically different and what works for one guy won't work for another but give it a go if you like. I personally think it is a lot better to hit the major muscle groups once but hard and with the small muscle groups split the workout in two, and train them together at either ends of the week.

Benji

Yowsa! 3 times a week, but as snake said what works for one wont work for another.

I know I personally couldnt train each body part that many times my muscles are usually sore for a couple of days afterwards!

Anonymous

i did try this once with legs, i was squatting 3 times a week,

my legs got huge real quick, after a few weeks i was ****ed, i think overtraining started kicking in.

i think it does bring up lacking bodyparts but you should only do one bodypart 3 times a week,and not all bodyparts 3 times a week,

choose your lacking bodypart..

obviosly not all the time,maybe 1 week in every 6 weeks for a change and to shock the muscles.

i really like once a week now though, your ready for the next workout this way and you no you are definately not gonna overtrain.

Garry_8472

Its not how often but how much work, you can train each part 3 times a week if you keep it to one exercise and no more than 2-3 sets.

Works for begginers but as you grow you need more specialised exercises which means more exercises per bodypart and more sets, thats when you need to reduce the frequency.

zx9rjas

Heres some info I learned about proffessional rugby teams. They train legs chest and back three times a week but they are smart in the way they train to prevent overtraining. It is done on a % of your 1RM. I tried it about a year ago and it definately works.

The training is divided into 3 sections, each taking 4 weeks to complete. They are divided into Hypertrophy, strength and power, I will list the hypertrophy part

Firstly you need to work out you 1RM for bench and squat. Then follow the table to work out how much % of you 1RM to use for 10 reps x 3 sets

Monday Wednesday Friday

Week 1 65% 62% 60%

Week 2 70% 65% 62%

Week 3 72% 67% 65%

Week 4 75% 72% 70%


The schedule then follows this routine and follows 10 reps and 3 sets for each exercise, use the exact weight from the table for squat and bench. Use a weight that allows you to complete 10reps for 3 sets for the other exercises but is reaching failure on the last rep, last set only.

Monday Wednesday Friday

Squat Squat Squat
Leg extension Bench Press Bench Press
Bench press Lat pulldown Seated cable row
Dumbell flye Tricep pushdown Barbell shoulder press
Dumbell row Bicep curl
Dumbell shoulder press

You will notice the decreasing pattern and percentage throughout the week, then incresing the following monday.
It prevents overtraining while managing to give a acceptable amount of sets per bodypart over the week. Rest between sets is 60-90 seconds

The strength program is similar but percentages increase and reps drop to 5 reps and resst between sets is 3 minutes, it focuses on compound movements only and has powercleans at the beginning of each routine.

The power programme gets interesting and complicated as reps drop to 3 and rest to 5 minutes :shock: between sets. It also incorparates plyometric movements into the training which is completed after each set.

If anyone want to give this a go, iI can dig out the info. It takes 12 weeks to complete and will give you strength and power along with muscle size.

Youve seen those 17 stone big buggers running onpitch, most of them run 100m in 11 seconds.

J

mutley

yes zx9rjas,

I've seen some Rugby guys down the gym doign this sort of routine. I did wonder what they were up to! Now I know...

I'm going to check and see whether this chap uses this sort of routine also.. I am pretty sure that he just goes for it with a low rep/high weight routine whenever he is in there, but I can't remember the specifics..

Recovery is the big variable. He may just be able to recover that quickly. I also know that he has not had a rest week this year - a bit suspicious, but there you go..


Cheers for an interesting response

Anonymous

i dont think the geezers in my local rugby team train like this.

there all fat bastards that drink loads

big and weak

zx9rjas

Yeah, amatuers eh?

I've met a few in my time, same with weekend footballers.

The only training most of them get is lifting a pint and diet is mainly processed lamb ass in a pitta bread. I do miss those days sometimes, until I look in the mirror.

J