One bod part per day?

[beakdoctor]

Saw a pic in the random bodybuilding pics thread.

Vic Downs. Said he trained one body part per day.

Looked it up and it seems he mostly did one body part per day.

Day1- lats. 3 exercises
Day 2- delts. 3 exercises
Day 3- triceps. 3 exercises
Day 4- biceps. 3 exercises
Day 5- pecs. 3 exercises
Day 6- legs. Quads, hams and calves and leg raises.

Interesting split. I don't know how effective it could be for a competetive bodybuilder but for the average gym rat it would probably work pretty well. Simple and time saving.

Anyone ever done something similar?

[LurkerNoMore]

I don't know who he is or anything about him.  But is that what he claimed to do to achieve size or what he started doing after he built his foundation of mass with other training principles?  Of course exceptional genetics would play a large part.

[wes]

Saw a pic in the random bodybuilding pics thread.

Vic Downs. Said he trained one body part per day.

Looked it up and it seems he mostly did one body part per day.

Day1- lats. 3 exercises
Day 2- delts. 3 exercises
Day 3- triceps. 3 exercises
Day 4- biceps. 3 exercises
Day 5- pecs. 3 exercises
Day 6- legs. Quads, hams and calves and leg raises.

Interesting split. I don't know how effective it could be for a competetive bodybuilder but for the average gym rat it would probably work pretty well. Simple and time saving.

Anyone ever done something similar?

I did it a lot except I would work biceps and triceps on the same day.
Legs
Chest/Abs
Back/Neck/Traps (just 3 sets of Traps)
Shoulders
Arms/Abs
Weekends off

I started the week with the larger heavier bodyparts when energy was highest and worked my way down to the smaller ones cuz I was smarter than Vic!  LOL   

I mean what idiot would work delt's and triceps then do chest work a few days later.........you`d have no power for training chest.....DUH !!

[Van_Bilderass]

It may matter if one does mostly isolation exercises or does a lot of compounds because obviously there's overlap with compounds. Back is biceps, chest is triceps and delts so with compounds it's not really one body part per day nor are body parts only trained once week. I realize I'm saying very obvious things, but still. I feel once a week for any part is enough, I question if more frequent ever really gives more results. Many disagree. But I'm the guy telling others lifting twice a week may be "enough" but most don't see it that way. Three minimum and 4 if in any way serious about getting real results. I never really grew one way or the other but I was my biggest and strongest lifting once a week and doing 1-3 exercises, sometimes my whole workout was a dozen reps total including warmups

Last year I was trying Basile's idea of keeping a body part sore most of the time. Only arms though, did them about 3 times a week for maybe 4-5 months I forget. Didn't budge my top measurements, still puny. To grow do more drugs and eat more

[AbrahamG]

It may matter if one does mostly isolation exercises or does a lot of compounds because obviously there's overlap with compounds. Back is biceps, chest is triceps and delts so with compounds it's not really one body part per day nor are body parts only trained once week. I realize I'm saying very obvious things, but still. I feel once a week for any part is enough, I question if more frequent ever really gives more results. Many disagree. But I'm the guy telling others lifting twice a week may be "enough" but most don't see it that way. Three minimum and 4 if in any way serious about getting real results. I never really grew one way or the other but I was my biggest and strongest lifting once a week and doing 1-3 exercises, sometimes my whole workout was a dozen reps total including warmups

Last year I was trying Basile's idea of keeping a body part sore most of the time. Only arms though, did them about 3 times a week for maybe 4-5 months I forget. Didn't budge my top measurements, still puny. To grow do more drugs and eat more

You're better than this my anti-zionist brother. 

[joswift]

drivi9ng all the way to the gym to just do one body part???

Fuck that, I only do about 6 sets for a bodypart these days

[Methyl m1ke]

drivi9ng all the way to the gym to just do one body part???

Fuck that, I only do about 6 sets for a bodypart these days

None for legs am I right?

[joswift]

None for legs am I right?

4 sets seated calves then switch it to leg press for 4sets then 2 sets each leg ext leg curl on a machine that does both

Legs done

[wes]

drivi9ng all the way to the gym to just do one body part???

Fuck that, I only do about 6 sets for a bodypart these days

Correct.........I found it a waste doing shoulders by themselves.....I was done in no time.....other than that I liked it as I did about 12 sets per bigger bodyparts,plus usually cardio post workout.

These days at 71 years of age,I train 3 days a week...chest + back Mon...........delt's and arms on Wed...............legs on Fridays...........weeken ds off.......and I do far less sets, but I still train hard.

[Donny]

Correct.........I found it a waste doing shoulders by themselves.....I was done in no time.....other than that I liked it as I did about 12 sets per bigger bodyparts,plus usually cardio post workout.

These days at 71 years of age,I train 3 days a week...chest + back Mon...........delt's and arms on Wed...............legs on Fridays...........weeken ds off.......and I do far less sets, but I still train hard.

I did a 3 Day split like that & got good results.
some like training,  Back & shoulders....Chest & arms...Legs

[falco]

I believe in training legs twice a week, otherwise the will be a disparity of stimuli.

[NaturalWonder83]

For a while I've been doing 1-2 body parts 2x per week, and the other body parts 1 x week.

Changes each week which body part I train 2x a week.

My split this week was:

Monday-Arms
Tuesday-Shoulders
Wednesday-Back
Thursday-Arms
Friday-Legs
Saturday-Chest+Back

Maybe this Monday will be legs? Then legs again on Thursday? Or arms on Monday and legs on Tuesday? Won't know until I begin the workout!

[wes]

I did a 3 Day split like that & got good results.
some like training,  Back & shoulders....Chest & arms...Legs

I  like to do the torso muscles together.......keeps the blood in the same general area, then the appendages seperately........makes more sense to me....just my opinion.

[wes]

For a while I've been doing 1-2 body parts 2x per week, and the other body parts 1 x week.

Changes each week which body part I train 2x a week.

My split this week was:

Monday-Arms
Tuesday-Shoulders
Wednesday-Back
Thursday-Arms
Friday-Legs
Saturday-Chest+Back

Maybe this Monday will be legs? Then legs again on Thursday? Or arms on Monday and legs on Tuesday? Won't know until I begin the workout!

Pretty instinctive way to train..........I like it.

I always do different exercises at each session for the most part, so I train instinctively also but in a different way than you do......keeps it interesting and you don`t get stale or bored.

[Donny]

I  like to do the torso muscles together.......keeps the blood in the same general area, then the appendages seperately........makes more sense to me....just my opinion.

yeah.. the 3 Day a week workout is good with lots of rest.
only other workout i like is upper/Lower, more Basic

[wes]

yeah.. the 3 Day a week workout is good with lots of rest.
only other workout i like is upper/Lower, more Basic

Upper/Lower works great also but it`s a lot of work at each session....especially doing the entire upper body in one workout.

I`m getting old brother!   

[IroNat]

I object to threads about working out on what is supposed to be a forum about working out.

Please get back on topic, i.e. Bhanky.