1.If you train a muscle, muscle group,
bodypart...once a week. The only thing you will get is sore. And very possibly injured.
2. It can take from 48-72 hours to recuperate from a workout depending on the severity of the session...and your nutritional status and or life style. At that point you train that area again.
3. You can train a specific muscle every
single day...and gain strength using certain methods of limited approach. That strength can be from between two ounces of contractile countering force to a very high of 8 ounces of contractile countering force...and on major power moves like squats or bench press 16 ounces of counter contractile forces can be gained. You can add from 15-30 pounds in a month to a lift doing this on such lifts.
And with this comes approximately 1/4 to 1/2 inch of muscle fiber added to the muscle parts involved.
This is real muscle mass density...not bloat from hydrating food supplements,
drugs, exercise pumps...it's real tissue.
So, training once a week is a total waste of time since a muscle's motor unit loses it's pathway of nerve stimlation and the circulatory system in and out of the muscle isn't open enough (or kept open due to lack of regular anaerobic stress).
Any trainer, or successful person knows to gain anything you must commit yourself...not fool your mind with minimum time wasters like considering once a week training.
If you want to train...train. If you don't or can't...don't.
You get what you want based on the way you apply yourself.
Another approach is to create an economical abbreviated routine with
far fewer exercises...one per bodypart.
Do 3-5 sets of these moves total body.
Go for the training weight... as is explained to do.
You can do this 3 days a week with a rest day...or 2 days a week...and doodle with add ons that hit other angles on the third...as long as the moves don't create excessive stretching beyond the main moves in your regular routine. That will get you sore.
When you have more time in the future you can spend more specialized time in splitting your training systems.
But now...if you're not making gains you may have to minimize your approach and access them again.
I'm talking only 6-7 main compound training actions here no more.
Believe me as the weight goes up...the muscles
blow up.
Personally...I refuse to train like that because I don't have too...but when you do have too...the gains are remarkable-I have seen it happen over
and over again.
You do what you have too, until you can do what you want to do...But you always train through...
(Photo: The immortal early Canadian champion Ed Theriault)
Ironco@webtv.net
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