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One bod part per day?

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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:

--- Quote from: beakdoctor on September 10, 2026, 04:03:28 PM ---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?

--- End quote ---
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   ;D

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 :D

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 :D

AbrahamG:

--- Quote from: Van_Bilderass on September 10, 2026, 08:36:23 PM ---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 :D

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 :D

--- End quote ---

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

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