Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Powerlift66 on February 27, 2015, 05:09:27 AM
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Saw this and I may give it a try, time saver... I only lift 4 days per week, so it would be like each body part, every week and a half.
At my age (almost 49) and 35+ years of lifting, I'm just trying to maintain. It will give me a bit more time to work on conditioning each week after my weight workouts.
I only do the Battle Ropes or my exercise bike since all of my training is at home...
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A majority of BB'ers (at one time or another) have done the one body part a day thing. Though usually 6 days a week, could be shorten, without much trouble, to less days a week.
A few Olympic and some Pl'ers , taking a break from regular training, switch to GVT (German Volume Training)...10X10's) , which can include one or two body parts per workout. Two to 3 workout per week. Much less stress on some of those battered joints and the CNS.
Good luck.
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Thanks, started on it this week, so far I like it (change things up)...
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That order sucks IMO. Why do triceps after chest? Your hitting triceps when working chest, then the next day your doing cg bench, jm press, and dips? Your hitting your chest pretty good again. Same with biceps a day after back.
you think it would be better to do something like day 1-chest, day2-back, day3-legs,day 4-shoulders,day5-triceps,day6-biceps,day 7-practice posing and applying tanning oil?
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That order sucks IMO. Why do triceps after chest? Your hitting triceps when working chest, then the next day your doing cg bench, jm press, and dips? Your hitting your chest pretty good again. Same with biceps a day after back.
you think it would be better to do something like day 1-chest, day2-back, day3-legs,day 4-shoulders,day5-triceps,day6-biceps,day 7-practice posing and applying tanning oil?
Please add shaving body and tanning to day 7......
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Working each muscle group once a week, on a 6 day a week schedule has worked well for me in recent years. My body responds well to a longer recovery time. This is likely age related.
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I've tried it and I don't like it, much better to train a few groups together and have a few days off
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When you are doing isolation exercises alone, for smaller muscles, such as triceps, biceps and shoulders, the results won't be great, unless you start, and end, with some big compound exercises, that use lots of muscles, to get a big natural release of GH, so that the targeted small muscles get the best chance of growing.
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I did it for 2 weeks, didn't really care for it. When back to two body-parts and a bit more volume... It was good for the days where time was limited...
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I did it for 2 weeks, didn't really care for it. When back to two body-parts and a bit more volume... It was good for the days where time was limited...
I doubt two weeks on any routine is enough to know whether it works or not.
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I did it for 2 weeks, didn't really care for it. When back to two body-parts and a bit more volume... It was good for the days where time was limited...
I find itīs not just a time saver but allows me to get other types of training in such as Cardio. depends on your goals really. If you plan a 1 muscle a Day routine well it works. Working a large and small muscle group together also works well.
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I doubt two weeks on any routine is enough to know whether it works or not.
Wasnt really about whether it works, more about not really fun doing it. (Couldn't get into it), old habits are hard to break (for me)... But Donny, youre right, more time for fitness stuff and cardio...
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Wasnt really about whether it works, more about not really fun doing it. (Couldn't get into it), old habits are hard to break (for me)... But Donny, youre right, more time for fitness stuff and cardio...
yeah, everyone does their own thing and quite rightly so. If it aint broke why fix it ..as someone once said... ;D
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Saw this and I may give it a try, time saver... I only lift 4 days per week, so it would be like each body part, every week and a half.
At my age (almost 49) and 35+ years of lifting, I'm just trying to maintain. It will give me a bit more time to work on conditioning each week after my weight workouts.
I only do the Battle Ropes or my exercise bike since all of my training is at home...
combine chest and shoulder and biceps and triceps and you've got your 4 day routine. chest and shoulders are basically the same exercises. i would do chest and shoulders first day, legs next day back next and arms end of week...in my humble opinion.
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Wasnt really about whether it works, more about not really fun doing it. (Couldn't get into it), old habits are hard to break (for me)... But Donny, youre right, more time for fitness stuff and cardio...
Old habits are hard for most people to break. Hey, not everyone is the same. If this wasn't your thing, then that's fine.
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I think biceps and triceps being trained on different days is a waste. The split I've found to be most beneficial to me is.
M: Chest and maybe bicep
T: Back and maybe tricep
W: Legs
Th: Shoulders
Sat: Arms
Sun: Rest or lagging bodypart
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combine chest and shoulder and biceps and triceps and you've got your 4 day routine. chest and shoulders are basically the same exercises. i would do chest and shoulders first day, legs next day back next and arms end of week...in my humble opinion.
Thats a good split Funk...
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Thats a good split Funk...
I agree it makes sense
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Doing one bodypart per session, the body is trained over 9 days. So in 9 days, I train 7 times. Liking it, as after chest, I'm done, same with shoulders. It's nice to train just triceps alone, hamstrings alone. It's 30-40 min training then 10 cardio. Been a good 3 weeks now, long enough to say I like it and see gains coming.
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Doing one bodypart per session, the body is trained over 9 days. So in 9 days, I train 7 times. Liking it, as after chest, I'm done, same with shoulders. It's nice to train just triceps alone, hamstrings alone. It's 30-40 min training then 10 cardio. Been a good 3 weeks now, long enough to say I like it and see gains coming.
If you train hard enough then as often quoted then the stimulus is again there to each muscle(s) with the overlap factor . I think a split where you are hitting a muscle group every 5-7 Days is enough. So many factors involved though,intensity,volume....infinity ;D if it works for you do it. I will say something though.. a few exercises wonīt cut it.. just like you wonīt cut a Diamond with anything less than lots of angles.
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I think biceps and triceps being trained on different days is a waste. The split I've found to be most beneficial to me is.
M: Chest and maybe bicep
T: Back and maybe tricep
W: Legs
Th: Shoulders
Sat: Arms
Sun: Rest or lagging bodypart
This. Arms are small enough muscles you are better off doing bis and tris on the same workout.
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Sunday: Chest
Monday: Back
Tuesday: Biceps and triceps and forearms
Wednesday: Rest
Thursday: Legs
Friday: Shoulders
Pretty much a one bodypart per day split, minus the arms and legs.
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Sunday: Chest
Monday: Back
Tuesday: Biceps and triceps and forearms
Wednesday: Rest
Thursday: Legs
Friday: Shoulders
Pretty much a one bodypart per day split, minus the arms and legs.
This has definitely worked for me.
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I've done below with great success.
1. chest, abs
2. back
3. quads, calves
4. shoulders, abs
5. arms, forearms
6. hamstrings, calves
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Sunday: Chest
Monday: Back
Tuesday: Biceps and triceps and forearms
Wednesday: Rest
Thursday: Legs
Friday: Shoulders
Pretty much a one bodypart per day split, minus the arms and legs.
I train similarly from a lifting perspective. I do some form of significant exercise every day though.
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I've done below with great success.
1. chest, abs
2. back
3. quads, calves
4. shoulders, abs
5. arms, forearms
6. hamstrings, calves
I've used this same routine. It worked well for me except going to the gym six days a week got old after awhile.
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Once a week or a bit more per muscle group will work for sure....muscle group every 4-5 days will mean quicker results, if that is what you want.
But once a week is very ok, especially if you're not a spring chicken anymore.
Myself, I go for once every 5-10 days. It works for me (in my 40s)
says Dr Dutch
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Chest/bis
off
Back
off
Shoulders/tris
off
Legs
Consistency wins the race.
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I usually take a day off day after legs ^^other than that i use this same split above alot