Bodybuilding Forums

hello everybody. I am fourteen and working out now. I've been doin the whole wait a week to train one body part, but does that apply to me since I'm so young? now that I think about it, I think I was getting more gains when I trained my body parts more than once per week, but I want to be sure. should I train specific body parts multiple times per week? I'm confused. . . I do feel like my progress is slow, and I don't even think I'm gettin progress. what should I do? should I train myself more often? plz help me here. I have no idea what direction to go in.

I'm also 14. From what i know once a week is enough. you must eat enough protein though

Thats what I thought, but I feel like I"m not getting enough stimulation, I think I'm getting weaker too. and I remember progressin when I used to do a couple times a week per body part, so I will see what happens. thanks for commenting.

It depends mainly on how many sets you do on a muscle group during your workout. If you are only doing like 2-3 sets, then yes you need to hit it multiple times a week. My rule of thumb is doing at least 6 sets on a small muscle group (i.e. biceps, triceps, shoulders) and at least 9 sets on a big muscle group (i.e. chest, back, abs, and anything in the legs) if you are going to only work them once a week. Each of those sets needs to be heavy and intense, no slacking off or coasting through your workout. If your intensity is low or you aren't doing that many sets then yes you need to up your volume to compensate and work the muscle groups multiple times a week.