Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: Donny on November 22, 2025, 08:10:04 AM
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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
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no
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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.
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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.
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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.
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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/
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All you really need is pull-ups and dips.
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All you really need is pull-ups and dips.
Throw some squats in there.
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Throw some squats in there.
And the preacher bench and seated calves and hammer curls and leg extensions and neck exercises and...
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Try some yoga at home big man.
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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
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And the preacher bench and seated calves and hammer curls and leg extensions and neck exercises and...
:D 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.