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ive bee working out for the last 2 years but in these 2 years have never done a single body part twice a week, are there any benifits of doing a body part twice a week?. since the past two years i have been following one body part to be hit once a week and the results am getting are satisfactory. Could anyone please help me with the benifits of hitting a body part twice a week
It depends on your goals and how advanced you are in strength and size. If you are an advanced trainer you'll be training with heavier weights so you'll need more time to recover. So each body part once a week may be ok. Usually if you are a beginner you'll need to train probably 2 - 3 x a week to get stronger and bigger. Of course, there are always exceptions to the rule.
It's reference to the saying.... "the best training program is the one your not doing".kunalbh wrote:hmmmm i did not get you. :-0 lol
It really just means that your body adapts to anything. So if your on a great program, it will only be great for so long - until your body adapts to it. Then the best thing you can do is change things up. Like when you first try a new exercise, you really feel it the next day (or more) but that only lasts for a few sessions.
More specifically, if you've been doing a body part split routine for a while then change to an upper lower split or something that hits each muscle twice per week then your body will be shocked and progress will be good (assuming there are no other issues i.e. diet). But after a while, progress on that routine will stall a little or just not feel as effective as it used to due to adaptation. So you switch things up again - you don't need to always change how many times you hit a muscles per week, thats the beauty of weight training.. You can change exercise selection, rep and set range, rest intervals, set types (i.e. clusters, super sets etc)... You can have a volume based approach where you aim to get more reps in the same amount of time (search EDT training as an example) instead of just concentrating on more weight....