Question about training while "on"

chest 2x and back 2x everything else 1x a week

What do your splits look like?

I'm wondering if I am not training enough on cycle. The only muscle group I hit twice is back. I've been seeing solid mass and strength gains, but my soreness in a muscle group typically subsides after 2 days. So I'm wondering if I could squeeze some more workouts in.

Here is my current layout.

Monday - Chest and back
Tuesday- cardio
Wednesday- shoulders, bis and tris
thursday- cardio
Friday-legs and back
saturday- cardio
sunday- rest

I'm thinking of going

monday- chest, shoulders, and tris
Tuesday- back and bis
wednesday - legs and cardio
thursday- chest, shoulders and tris
friday back and bis
saturday- legs and cardio
sunday- rest

Got great results from this
Monday legs/abs
Tuesday chest/tris/cardio
Wednesday off
Thursday back/abs
Friday shoulders/bis/cardio

Just started doing this
Mon heavy on chest lite on back abs
Tues shoulders/bis/tris/cardio
Wed legs/abs
Thurs Heavy on back lite on chest cardio
Fri shoulders/bis/tris/abs

The true answer is "as many times as you want" as long as you get 8 hrs of sleep and at least 1g/1lb protein/bodyweight in.

Realistically, twice a week works well for me on cycle.

Posted by: @johnnyboy004

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How many times a week do you guys train each muscle group?

I usually hit each upper body muscle group every 6 days, except legs which I hit 2X per week.

Posted by: @rainier

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The true answer is "as many times as you want" as long as you get 8 hrs of sleep and at least 1g/1lb protein/bodyweight in.

Realistically, twice a week works well for me on cycle.

This is what I do as well, but I'll only isolate arms once per week. Occasionally twice but not often

Thanks for all the solid advise bros....as usual.

Does twice-a-week run any risk of over-training and negating gains?

Posted by: @chocolatemalt

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Does twice-a-week run any risk of over-training and negating gains?

If you aren't eating big and getting plenty of sleep, definitely.

1 Chest and back
2 Legs
3 Bis and tris
4 Shoulders
5 Rest day/cardio
Start over

Posted by: @chocolatemalt

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Does twice-a-week run any risk of over-training and negating gains?

I'd have to say definately in most cases if your goals are mass/size, proper 6-7 day recovery is needed at least for me.

if goals are more geared toward cutting I'd say the recovery time is less. (Assuming lighter sets)

like GSR referred to food,rest will all need to be dialed in and I'd suspect lighter workouts.

Posted by: @dath

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I'd have to say definately in most cases if your goals are mass/size, proper 6-7 day recovery is needed at least for me.

if goals are more geared toward cutting I'd say the recovery time is less. (Assuming lighter sets)

like GSR referred to food,rest will all need to be dialed in and I'd suspect lighter workouts.

Cool, thx for the feedback from you and GS both. My fear is that overtraining is impossible to detect unless you eliminate all other possible causes and you're still on a plateau, and that might take a long while to figure out. I'm on a 5-7 day recovery pattern and use a muscle-soreness test for determining if I should wait an extra day here or there, but this is probably voodoo.

Posted by: @chocolatemalt

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Does twice-a-week run any risk of over-training and negating gains?

Sure it can, but nobody knows your body or gear/training cycle. Are you doing 50 sets a week for chest, or 20? Big difference.

Twice a week can mean many things.