One exercise per day

[Donny]

More for the home Gym trainers..

Have you ever thought of just doing one basic lift each day..alternating upper/lower body parts. maybe one push exercise or one pull exercise would be another option

[joswift]

no

[JK]

https://www.facebook.com/share/v/1FxyFh5hA8/
Stan Efferding trained like this for a while when he was busy. One day he would do one pulling exercise and one pushing exercise (7 sets of each), the second day one biceps and triceps exercise, and the third day legs. Then repeat.

[Humble Narcissist]

It's what I do. One exercise per muscle group.  Sunday/legs  Monday/chest  Tuesday/back  Wednesday/abs  Thursday/biceps
Friday/triceps  Saturday/forearms, calves.

[Van_Bilderass]

You don't "have to" do several exercises for a muscle group, one exercise per day can work well for sure. For example one biomechanics guy claimed you can't really bias different parts of the triceps much so just pick one exercise. Or do dips and hit the pecs and front delts at the same time. According to Jones you only needed dips for full tricep development. And curl grip pulldowns for biceps. I don't know if I fully agree but you don't need all the different angles IMO. After stagnating loading-wise switch exercise, but not too soon or you'll never go anywhere much IMO. Once progress gets difficult any performance increase is more likely to result in more muscle. First weeks of progress are neural mostly. IMHO.

[IroNat]

I do one basic "heavy" main exercise per workout.

Example:
Day 1 - Flat or low incline press
Day 2 - Some type of squat or deadlift
Day 3 - rest
Day 4 - Vertical press
Day 5 - Carries with weights or sandbag

Also I do a couple other things like calves, grip, and sometimes lats, biceps.

However, if my goal was bodybuilding as it is understood today I would do much more.

Here's an article about one lift a day.

https://archive.t-nation.com/workouts/the-one-lift-a-day-program/

[SF1900]

All you really need is pull-ups and dips.

[Humble Narcissist]

All you really need is pull-ups and dips.

Throw some squats in there.

[IroNat]

Throw some squats in there.

And the preacher bench and seated calves and hammer curls and leg extensions and neck exercises and...

[BigRo]

Try some yoga at home big man.

[Donny]

I do one basic "heavy" main exercise per workout.

Example:
Day 1 - Flat or low incline press
Day 2 - Some type of squat or deadlift
Day 3 - rest
Day 4 - Vertical press
Day 5 - Carries with weights or sandbag

Also I do a couple other things like calves, grip, and sometimes lats, biceps.

However, if my goal was bodybuilding as it is understood today I would do much more.

Here's an article about one lift a day.

https://archive.t-nation.com/workouts/the-one-lift-a-day-program/

Good stuff Iron

[Humble Narcissist]

And the preacher bench and seated calves and hammer curls and leg extensions and neck exercises and...

Obviously we prefer weights but for those who prefer calisthenics squats, pushups and pullups are all you need. I did workouts like that before but got bored after a few weeks.

[MajorDomo]

With the exception of a handful of people on this board who are competitive bodybuilders all you need to do is some form of exercise for chest, back, shoulders and quads and you will get as big as you ever need to be.

And then stay lean. Muscular but lean is what 99% of the world thinks is impressive. Nobody on the street will notice how many sets you did for your teres major, lol

[MajorDomo]

And the preacher bench and seated calves and hammer curls and leg extensions and neck exercises and...

Totally useless exercises for the majority of people who weight train.

[Humble Narcissist]

With the exception of a handful of people on this board who are competitive bodybuilders all you need to do is some form of exercise for chest, back, shoulders and quads and you will get as big as you ever need to be.

And then stay lean. Muscular but lean is what 99% of the world thinks is impressive. Nobody on the street will notice how many sets you did for your teres major, lol

All true.

[IroNat]

Totally useless exercises for the majority of people who weight train.

That was a joke.

[AbrahamG]

All you truly need are squat thrusts.

[Donny]

All you truly need are squat thrusts.

bastards

[Irongrip400]

Obviously we prefer weights but for those who prefer calisthenics squats, pushups and pullups are all you need. I did workouts like that before but got bored after a few weeks.

This along with a peleton bike was all I did during Covid for probably two years. I never really lost much size, although when I got back into the gym in 2023 I was able to add some additional bulk and “shape” to the muscles but with a shirt on you couldn’t tell much of a difference.

[joswift]

bastards

try doing that for a minute and 99% of bodybuilders would be on their arse gassed out