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Workout plan that hits muscles twice a week?18110

dayrone150 private msg quote post Address this user
Does anyone know where I can find a list of workout plans that hits each muscle twice a week? Maybe on this site? I'm 19 and 6
2 btw. My goal is to get bigger. I've been working out my muscles once per week but my arms haven't grown in like 6 months. I've been working out for a year now.
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gjones private msg quote post Address this user
hey, how you doing bud, hope sll is well with family snd friends.
I'm the same as you, I prefer to bulk then cut.
My routine is as follows -
Mon - chest / traps
Tues - arms
Weds - shoulders
Thurs - chest / back
Frid - arms

I know that only chest and arms appear twice but with chest my shoulders are hit twice and my back, although hit only once a week, to be honest, not my fav part to train. I train my traps twice, eg shrugs (db or bb) on mon and then upright rows on my shoulder day.

I hope this helps, I enjoy this routine and I do reverse prymid, eg, 8, 10 x2, 12 x2 and on 12, push till fail on some exercises.

Kind regards and shout back with your thoughts

A fellow bulker
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The Dark
Knight
eknight private msg quote post Address this user
*Sees "upright rows" and cringes*

OP- did you read the two sticky threads? -3X
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3rnald0 private msg quote post Address this user
Monday - Chest/tri
Tuesday - Back/bi
Wed - legs
thursday - arms
friday - shoulders & traps
saturday - chest and back
Sunday - rest
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Hamb0 private msg quote post Address this user
Quote:
Originally Posted by gjones
hey, how you doing bud, hope sll is well with family snd friends.
I'm the same as you, I prefer to bulk then cut.
My routine is as follows -
Mon - chest / traps
Tues - arms
Weds - shoulders
Thurs - chest / back
Frid - arms


Quote:
Originally Posted by 3rnald0
Monday - Chest/tri
Tuesday - Back/bi
Wed - legs
thursday - arms
friday - shoulders & traps
saturday - chest and back
Sunday - rest


OP is asking for a plan that trains every muscle twice a week.

... training legs zero and one time per week?
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3rnald0 private msg quote post Address this user
I created a split that trains every muscle 2x per week except traps/legs. As well as incorporating a rest day, that's pretty good going. No rest days each week is pretty unrealistic long term.
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The Dark
Knight
eknight private msg quote post Address this user
Lmao, so you train every muscle twice a week, except for the entire lower half of your body, and the second largest muscle in your upper half. Ok bud! -3X
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Hamb0 private msg quote post Address this user
Quote:
Originally Posted by 3rnald0
I created a split that trains every muscle 2x per week except traps/legs. As well as incorporating a rest day, that's pretty good going. No rest days each week is pretty unrealistic long term.


I wouldn't expect an extra day to come at the expense of the only rest day in the week, but maybe... at the expense of one of the other 5 upper body days?
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3rnald0 private msg quote post Address this user
@Hamb0 yea you can tinker it however you want. Personally my legs blow up quickly so they only need 1 day per week to stay in proportion.
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The Dark
Knight
eknight private msg quote post Address this user
Shenanigans. And by the time you're 40, your shoulders are going to be wrecked from chronic overuse, if they're not already from running that split.

Either way though, OP asked for a routine for himself, not one from "best steroids blah blah blah.com." -3X
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Hamb0 private msg quote post Address this user
@3rnald0 thats impressive Let us assume that what you say is true - it certainly isn't true for the vast majority of trainers, hence why it is not recommendable to suggest 1x weekly lower body training to the average individual.
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Hamb0 private msg quote post Address this user
Quote:
Originally Posted by eknight

Either way though, OP asked for a routine for himself, not one from "best steroids blah blah blah.com." -3X


Oh god i just saw the attached website brilliant!
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3rnald0 private msg quote post Address this user
@eknight tell that to gymnasts who work their shoulders for hours every day.
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3rnald0 private msg quote post Address this user
@Hamb0 Number 1 rule in bodybuilding - everybody has different genetics
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by 3rnald0
@eknight tell that to gymnasts who work their shoulders for hours every day.


So now working out with body weight is the same as working out with weights? Guess your next argument will be that running a marathon and running the 100m are the same since they're both running. Plus, we see so many 30-year-old gymnasts. Know where the 30-year-old former gymnasts are? In my physical therapy clinic being treated for chronic overuse injuries- usually of the ankles and wrists. The average age for female Olympic gymnasts is 16. For males it's 17. Why do you suppose that is?

Quote:
Originally Posted by 3rnald0
@Hamb0 Number 1 rule in bodybuilding - everybody has different genetics


Number 1 rule in actual big boy anatomy- in terms of DNA sequence all humans are 99.5% similar to any other humans. There are no individual treatments for treating clinical pathologies. Textbooks are not published discussing the individual genetics of Tom, Dick, or Harry. One textbook covers all of them. And the 7 billion other people on this planet. -3X
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Hamb0 private msg quote post Address this user
@3rnald0 i don't know if there is a consensus that that's the "Number 1 rule in bodybuilding", but while people's genetics obviously vary, it doesn't change that the everybody's adaptive and compensatory systems are subject to the same general rules.

And it is an empirical fact, and have been far quite a while now, that 2+ weekly frequence is superior 1, in terms of both strength and hypertrophy training, when total volume is equated.
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Hamb0 private msg quote post Address this user
Quote:
Originally Posted by eknight

Number 1 rule in actual big boy anatomy- in terms of DNA sequence all humans are 99.5% similar to any other humans. There are no individual treatments for treating clinical pathologies. Textbooks are not published discussing the individual genetics of Tom, Dick, or Harry. One textbook covers all of them. And the 7 billion other people on this planet. -3X


Exactly this. The strawman you tried to grab, reminds me of another guy here some time ago, who said he didn't train legs, because "his legs grew plenty from playing soccer/football a couple of times per week".
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3rnald0 private msg quote post Address this user
@Hamb0 do you even lift? Do us all a favour and upload a pic
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Hamb0 private msg quote post Address this user
I do lift, i'm not too bad at it either, and for whatever reason it should matter, i have pics of myself uploaded here
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The Dark
Knight
eknight private msg quote post Address this user
@3rnald0 wouldn't go there. Dude is a lot bigger than you based on pics he's posted. Just sayin. -3X
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Hamb0 private msg quote post Address this user
I'm not one to get personal like that though, @3rnald0, so i form my opinion of you by the quality of information you give, not your upper body avatar
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THE GODFATHER wannabemuscular private msg quote post Address this user
@3rnald0
This here is the beefcake known as @Hamb0
Knowledge backed by results.

Quote:
Originally Posted by Hamb0




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THE GODFATHER wannabemuscular private msg quote post Address this user
It's funny how it used to just be EK arguing science to people. Now it's a @eknight / @Hamb0 tagteam.
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Benzenunovic private msg quote post Address this user
@3rnald0 solid ass split
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Manopbiz private msg quote post Address this user
What works for me at the moment is:

Chest/Triceps
Back/Biceps
Light Legs/Heavy Shoulders
Chest/Triceps
Back Biceps
Heavy Legs/Light Shoulders
Rest
Repeat...

It's basically a PPL routine but with Shoulders on Leg day.
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NorIda private msg quote post Address this user
Quote:
Originally Posted by Manopbiz
What works for me at the moment is:

Chest/Triceps shoulders
Back/Biceps shoulders
Light Legs/Heavy Shoulders shoulders
Chest/Triceps shoulders
Back Biceps shoulders
Heavy Legs/Light Shoulders shoulders
Rest only day with no shoulders
Repeat...

It's basically a PPL routine but with Shoulders on Leg day.


Seems legit. I would follow this without hesitation.
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NorIda private msg quote post Address this user



Also. I would totally buy steroids from this guy. Seems like a legit source. If you guys are as curious as I am, hit him up in his Facebook page for further information!
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Manopbiz private msg quote post Address this user
Quote:
Originally Posted by NorIda
Quote:
Originally Posted by Manopbiz
What works for me at the moment is:

Chest/Triceps shoulders
Back/Biceps shoulders
Light Legs/Heavy Shoulders shoulders
Chest/Triceps shoulders
Back Biceps shoulders
Heavy Legs/Light Shoulders shoulders
Rest only day with no shoulders
Repeat...

It's basically a PPL routine but with Shoulders on Leg day.


Seems legit. I would follow this without hesitation.


Sure, you see shoulders everyday. Not sure how but hey if it works for you go for it! :P
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by Manopbiz
Quote:
Originally Posted by NorIda
Quote:
Originally Posted by Manopbiz
What works for me at the moment is:

Chest/Triceps shoulders
Back/Biceps shoulders
Light Legs/Heavy Shoulders shoulders
Chest/Triceps shoulders
Back Biceps shoulders
Heavy Legs/Light Shoulders shoulders
Rest only day with no shoulders
Repeat...

It's basically a PPL routine but with Shoulders on Leg day.


Seems legit. I would follow this without hesitation.


Sure, you see shoulders everyday. Not sure how but hey if it works for you go for it! :P


Can you identify the shoulders on a human body? -3X
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Manopbiz private msg quote post Address this user
Quote:
Originally Posted by eknight
Quote:
Originally Posted by Manopbiz
Quote:
Originally Posted by NorIda
Quote:
Originally Posted by Manopbiz
What works for me at the moment is:

Chest/Triceps shoulders
Back/Biceps shoulders
Light Legs/Heavy Shoulders shoulders
Chest/Triceps shoulders
Back Biceps shoulders
Heavy Legs/Light Shoulders shoulders
Rest only day with no shoulders
Repeat...

It's basically a PPL routine but with Shoulders on Leg day.


Seems legit. I would follow this without hesitation.


Sure, you see shoulders everyday. Not sure how but hey if it works for you go for it! :P


Can you identify the shoulders on a human body? -3X


Well yes I can, sorry but honestly I don't understand. I know a lot of people doing my kind of split with no issues of "overtraining shoulders". I never had issues with my shoulders on that split.
Back/biceps - shoulders so it must also applies when doing a push pull legs right? Pull is back/biceps.
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