Training Muscles twice a week?

[Donkeypuncher]

For those that train a muscle more than once a week, do you use the same lift multiple times/week, or do you use different lifts?

[kman025]

Originally Posted by Donkeypuncher

For those that train a muscle more than once a week, do you use the same lift multiple times/week, or do you use different lifts?

with the FBWs i do, i sometimes squat 3 times a week heavy, but most other things i only do the same movement once, or maybe twice.

with these FBWs there's only one exercise or 2 (usually) per body part, so it's a lot different then pounding that bodypart down as someone on a split would do

[Donkeypuncher]

Originally Posted by kman025

with the FBWs i do, i sometimes squat 3 times a week heavy, but most other things i only do the same movement once, or maybe twice.

with these FBWs there's only one exercise or 2 (usually) per body part, so it's a lot different then pounding that bodypart down as someone on a split would do

I totally agree with the low volume/ high frequency. But what I want to know is kind of strength gains are you getting on the lifts that you do 2 or more times a week? Have these lifts stalled more often than those you only do once a week or so?

[kman025]

Originally Posted by Donkeypuncher

I totally agree with the low volume/ high frequency. But what I want to know is kind of strength gains are you getting on the lifts that you do 2 or more times a week? Have these lifts stalled more often than those you only do once a week or so?

(i'm weak, so you could chalk it up to "noob gains")

I've consistently been gaining strength on my squat with no real plateu.

i have dropped weight to hit a lower depth (currently at 335x1), but its steadily going up.

certain lifts, IMO, respond better to this approach. squats and oly lifts of course, ect. lifts that use smaller muscles make better gains with less frequency.

even my deadlift responds better to more frequency, but i can't maintain this frequency week in and week out and still have effective squats. ex: i deadlifted twice this. once was a PR for a double and then yesterday i hit 415 for a single, previous PR was 405. deadlifting twice though messed up my squatting for this week.

EDIT: note on my DL workout. i do very low volume on DL work. Essentially i just work up to a single heavy set (usually a single, dub, or triple) so dont think i'm DL twice this week and doing a ton of volume on it both days....including warm up sets, i do 5-7 sets.

[Mombow111]

I find swaping between a A/B routine helps for me. Otherwise I cut my revovery time short at the cost of not being able to work the specific exercises as effectively.

I interchange things like dips/bp, Squats/DL, Rows//Pullup