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Workout and follow my way to succeed


This work-out has a simple structure, with just the two workouts, both performed twice per week. It focuses on heavy free-weight compounds, with a lower rep range and therefore a great option for building mass quickly.Sets are moderate, and the rep range is indicated as 6-10. This is within the hypertrophy range. Find a rep-range between 6-to-10 that works for you, or do as I do, as alternate rep ranges between workouts.The days you choose to train can be changed, but make sure you get at least 2 days complete recovery before training the same body-art again.

[/list]Training Sessions: When training each muscle group twice per week, how many weight training sessions should there be per week?How many sessions you decide to use per week will be determined by the body part split you're on. Those who use a 2-day split, such as upper body/lower body end up working out four days per week to hit body parts twice. On the other hand, there are those who train 3-day splits, and hit all muscles twice within the 6 days.Whether you decide you use an upper body/lower body split, or a push/pull system, both 2-day splits, and 3-day splits (total of 4-and-6 days per week) are your best options.Those training 4 days per week have more rest at a time rest is needed, but those training 6 days are able to split body parts up more and give each a little more attention. However many days you choose to train, you should aim for 2 days complete rest between sessions to ensure you don't disrupt the recovery and re-growth process. This is why 2-day splits shouldn't be done 6 days per week.It's not so much the amount of sessions per week that can pose a problem though, but your overall training frequency. A lot of people make the mistake of keeping overall volume for each muscle group similar to what it used to be when they trained once per week, simply because it's what they've gotten used to.


At this point, you'll probably start overtraining, and you'll notice counterproductive results, rather than positive ones. To ensure this doesn't happen to you, regardless of where each muscle group fits in to your split, you should only have half the amount of volume for each muscle group per workout as you did when you training once per week.Out of common sense, those training 4 days per week (2-day split) can allow themselves to use more volume per workout, whereas those training 6 days per week (3-day split) need to be more cautious.When training body parts 2 days per week your overall training should really remain the same. The only difference by training body parts twice per week is you're hitting each body part twice.Overall, you should remember that increasing the amount you train each week isn't your goal; hitting each muscle more often, and experiencing the benefits this brings is.Alternating Workouts:If you're an advocate of using several exercises per muscle group to "hit them from all angles," it's an idea to alternate between two different workouts for each muscle group.When training twice per week, it only leaves you with half the amount of exercises per body part. By alternating between two different workouts weekly, you're training with the same variety as you did when training one day per week, and getting the added benefit of stimulating muscle-fibers more frequently.Doing this also allows you to hit a different head of each muscle each week, so in a sense, you have the whole week to recover.When constructing a workout like this, write it up as if you were training each muscle once per week, and then simply split the exercises into two workouts. It makes it a lot easier.Better Or Worse? How does training each muscle group twice per week stand up to training each muscle group once per week? Better or worse? Why?Providing your diet and sleep are in check, training each muscle group twice per week is far superior from a muscle-growth perspective. There is no doubting the benefits of increasing the frequency of stimulation.You're training twice per week, so the process of breakdown and re-growth is occurring twice, as opposed to once per week. Each muscle is getting stimulated just after it has recovered, meaning you are wasting no time before getting the job done again.On the other hand, when training once a week, a trainer is left with 2-3 days where muscles are in an inactive state. This time of inactivity is time that could be used to train the muscle, and quicken the whole growth process.But there are also benefits to training them just once a week. Firstly, you are giving more attention to each muscle group. Usually, you are training muscle groups on their own, or only with one other smaller muscle, putting you in a better position to focus on each muscle.I find this teaches you to treat each muscle individually, rather than treating your body as a whole, which helps isolate muscles and establish a muscle-mind link.One-day per week splits also have the benefit of allowing you to sculpt more variety into your routine. You don't have to worry about restricting volume per muscle group to avoid overtraining, which gives you more freedom in your exercise selection. Also, if you're on a split training muscles twice per week, your target muscle might be fully recovered before your next workout, but your triceps are still sore from their workout.To counteract against these things, there are a few things you can do. Firstly, it's an idea to follow the push/pull/legs split where all your relative muscle groups work together to either push or pull. This avoids the problem of hampering a workout in which one or two synergist muscles are still in recovery.Secondly, so you aren't sacrificing exercises, you can alternate between 2, or even 3 workouts for each body part. And to increase the attention to each body part, you can go old school, and split your workout into morning and afternoon/night sessions.Keep the actual exercises, sets and reps the same, just split the workout into one/two body parts in the morning, and the other at night. This will help you focus on muscles more individually, and help establish that muscle-mind link.On a final note, 3-4 days rest between workouts is more than enough for the whole repair process to occur, especially with today's supplements and knowledge. But if you do still feel sore, listen to your signals and take a day off before your next workout. Muscle recovery is dependent on how you nurture yourself outside the gym, so if have sleep, rest, nutrition and supplementation covered, you should be on your way to progress.I hope you enjoyed this article. Follow some of the pointers to ensure this works wonders for you, rather than burning you off!All the best.