PrintHave a question about your routine or anything fitness-related? Send it Raphael’s way at askraphael@ediets.com.
Hi Raphael,
I read all your workout advice, but you really never answer the one important question: Do you have to work out each body part two times per week to get an increase in muscle size and definition? Please answer this in detail. I work out at Lifestyle and the trainers all say “yes.” So does Oxygen Magazine. Thanks. – Jennifer
Jennifer,
The answer concerning how many days to work a body part per week requires more than just a “work each body part twice a week” answer. Here are the things that need to be considered:
Total number of sets per body part – The answer to your question will vary based on this factor alone. Is the person working six sets a body part? 12? 15? 18, like some experienced bodybuilders?
Intensity – Moderate intensity or high intensity (working to muscular failure often) will play a factor in how often a body part is worked. Moderate intensity allows for quicker recovery between workouts. High intensity may require a longer recovery period.
Overload – Moderate weight vs. super heavy weight that places more demands on a muscle will play a role based on your ability to recover.
Recovery – An individual’s ability to recover plays a huge factor, too. Recovery time also has a lot to do with quality nutrition and — to some degree — genetics.
I’m training for a bodybuilding show in September, and I work major body parts for 15-17 sets and smaller muscle groups, such as biceps, for about 10 sets with a high degree of intensity.
My recovery is very good, and I can work that same muscle in six days but there’s no way I can work with that volume twice a week (twice in a 7-day period). But if I reduce to about 12 sets per body part, I can work it again every five days. A lot of times people get caught up in “how many times per week” as opposed to observing when the muscle is ready again.
The above is something for you to think about, but now I’ll provide some general guidelines so you do indeed get an answer:
– For those who work in a range of 3-7 sets per body part, I recommend working a muscle 2-3 days per week
– For those who work with 8-10 sets per body part, I recommend working a muscle twice per week.
– If one works a muscle with more than 10 sets per body part, I recommend every 5-6 days.
– For advanced bodybuilders, you’ll find many obliterate a muscle with 15-18 hard sets and require a week to work the muscle again.
The above are guidelines and not rules.
I know people who respond great to working a muscle twice per week, and for the general population this is what I usually recommend. However, I design routines based on a customized approach. And, I look at all the factors outlined above.
One important point to clarify in your question: The number of sets performed and how frequently the sets are performed doesn’t have a lot to do with achieving more definition. Definition is the result of lowering body fat levels so muscle becomes visible; this is a very important point that most people overlook.
There are many ways to design routines. Here are a few examples:
Upper/Lower Split – twice a week (8-9 sets for major body parts and 6 for minor)
Monday – Upper Body
Tuesday – Lower Body
Wednesday – Rest
Thursday – Upper Body
Friday – Lower Body
Upper/Lower – less sets followed by split with higher number of sets (body parts worked twice per week)
Monday – Upper Body (6-8 sets per body part)
Tuesday – Lower Body (6-8 sets per body part)
Wednesday – Rest
Thursday – Back and Chest (12 sets per body part)
Friday – Legs/Calves (12-14 sets for legs; 6 sets for calves)
Saturday – Shoulders, Biceps, Triceps (10 sets for shoulders; 6-8 sets for arms)
Every 5th day body part split
Monday – Shoulders and Arms (10 sets for shoulders, 8 sets for biceps and 8 for triceps)
Tuesday – Legs/Calves (12-14 sets for legs)
Wednesday – Rest
Friday – Back and Chest (12 sets per body part)
Saturday – Rest
Sunday – Repeat cycle (shoulders and arms again)
I hope this information is helpful to you. Again, for the general population I recommend twice a week, but I reserve the right to change a routine based on the factors above.
Best of luck in your training, Jennifer!
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