Sample Weightlifting Routine Involving More Rest

Sometime after 2 years of training an athlete might achieve high enough level of load, using which the organism can not any more restore completely, if the training is done 2-3 times a week. In this case it is meaningful to try a sample weightlifting routine, when the load is applied to the group of muscles not so often — 3 times per two weeks (roughly speaking, one and a half time a week). The essence is to divide the body into two parts Part I and Part II and apply Rotation Routine.

The alternation might look as follows:

Also body split must be done to avoid duplicated workload on same muscles. Only 2 combinations are possible:

Currently more popularity gains weightlifting routine with muscle group training once a week. The specialists (references are included on the reference page) say that successfull result swith such routine are not possible without hormonal stimulators.

It can be said that the training of muscles once a week is meaningful, but only for those athletes, whose working weights are so great that the trained muscle would demand the whole week for restoration.

The conclustion must be: advanced bodybuilding routine, its type and frequency depends on the particular person, its phisiology and ability of the body to recover from wokrout routines performed. It is obviously not good, if muscles have no time to recover between trainings. On the other side too long rest is also a deadlock, i.e. without using certain stimulators you will not achieve any results. 

Based on the notice of the author in the reference No. X on the reference page the optimal frequency of weight training for group of muscles for the athlete who is not using steroids, lays in a range from 3 times a week up to 3 times in two weeks.

If you want more, explore Our Recommended Muscle Building Program

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