If you want to bring out a muscle group

[Deleted member 22124]

Then train it 3 times a week. You can do as little as 3 sets. There's studies that show you can get pretty much all the gains from just 10 sets a week. It's better to split it up than do 10 sets once in one single workout.

What are the muscles you're looking to maximize or is everything already balanced according to your preference?

 

[Bashan]

2 is ideal. Maybe 1 for heavy steroid users.

 

[Deleted member 21661]

I need to train delts more.

 

[Deleted member 22124]

2 is ideal. Maybe 1 for heavy steroid users.

Protein synthesis for a given muscle is only active for roughly 48 hours after a workout so you're potentially leaving a lot on the table with 2 times a week.

 

[Bashan]

Protein synthesis for a given muscle is only active for roughly 48 hours after a workout so you're potentially leaving a lot on the table with 2 times a week.

I read about that a long time ago, in reality it might be closer to 72 hours and it's not just about muh protein synthesis. Dare telling me it's easier to lift after 48 hours than 72 hours. Because close to a week you will actually start to lose strength. Only gets better with 72 hours tho.

 

[Deleted member 22124]

I read about that a long time ago, in reality it might be closer to 72 hours and it's not just about muh protein synthesis. Dare telling me it's easier to lift after 48 hours than 72 hours. Because close to a week you will actually start to lose strength. Only gets better with 72 hours tho.

Never heard of 72 hours, sounds like an excuse. 28-48 hours is the most common figure. You can make progress with 1 workout a week too, but it'll be a lot slower. You think weightlifters or athletes worry about training the same muscle 2 days in a row even? No, it's actually standard practice. If you're not used to it then obviously you'll struggle, but it's the overall training volume that's the main determinant for whether or not you can tolerate it. That's why I said do 3 sets. You'll still get the same volume but you recover a lot faster and don't have to walk around feeling like you've been slammed into a truck from being sore all the time.

 

[Bashan]

Never heard of 72 hours, sounds like an excuse. 28-48 hours is the most common figure. You can make progress with 1 workout a week too, but it'll be a lot slower. You think weightlifters or athletes worry about training the same muscle 2 days in a row even? No, it's actually standard practice. If you're not used to it then obviously you'll struggle, but it's the overall training volume that's the main determinant for whether or not you can tolerate it. That's why I said do 3 sets. You'll still get the same volume but you recover a lot faster and don't have to walk around feeling like you've been slammed into a truck from being sore all the time.

2 is Ideal. And the 72 hours is a thing. Also:

Dare telling me it's easier to lift after 48 hours than 72 hours. Because close to a week you will actually start to lose strength. Only gets better with 72 hours tho.

 

[MlkJr.]

Shoulders over everything for me rn

 

[Deleted member 22124]

Shoulders over everything for me rn

I'm all hips and glutes tbh

 

[Bashan]

I'm all hips and glutes tbh

Muh hips and glutes. You watched too many gay youtube videos.

 

[190cm90kg]

Protein synthesis for a given muscle is only active for roughly 48 hours after a workout so you're potentially leaving a lot on the table with 2 times a week.

glycogen repletion (acute strength gain/loss during surplus/deficit) and sympathoadrenal recovery are also factors besides mps. thats why peaking (controlled supercompensation) and deloads must be utilized past intermediate stage

 

[Deleted member 24940]

PPL mogs, you hit every muscle 2x a week.

 

[Copeful]

PPL mogs, you hit every muscle 2x a week.

just go 6 times a week bro
nobody got time for that shi
upper lower mogs and you still hit everything twice