Quote (Lightman @ Feb 16 2016 08:45am)
you should have at least 6-12 months of full body training under the belt given 3x/week.
afterwards it heavily changes on your goals and how well certain body parts respond to training volume
can you elaborate on how 'heavily' it changes? Kinda vague I know, but im sure theres a general rundown for say, specifically, strength and hypertrophy.
@ op
2 times a week is good enough, some people respond even better to 3 (eg squatting 3 times a week = less volume tho), and some, very few, but some, respond better again to 4x a week.
10 reps is gg for hypertrophy.
7 is gg mix between strength + hypertrophy.
20 reps for abs, traps, calves
do more work specifically for hammys as theyre usually neglected and just take more to develop than quads -- think twice as much(?)
direct ab work IS needed too
This post was edited by uGhost on Feb 20 2016 04:37am