who here works just one body part per workout?

[steve0]

lately i have been doing combos like Chest/tri , back/bi, or vis/versa

but i was thinking of just doing one body part like chest then do a quick abb workout then a brisk 20 mins of cardio what do you guys do and like ??

[Undecided09]

I have been a one bodypart per advocate...I used to train two, but when i switched I noticed how much more specific i could get, and how much better my lifts were....Couple Reasons:
1.Your Back/Chest/Quads, all HUGE MUSCLES, require an hour of hard intense lifting, you don't/shouldnt be in the gym too too much longer than that!
2. By the time I got to my second muscle group I just wanted to leave the gym, cause you get all excited about being done with one type of exercises, and u remember "oh wait I gotta do these now too", mentally i didnt like it
3. Alot of times my second muscle was pretty worked by the time I got to it, ex. bi on back day, tri on chest day, etc...by the time i got to it I couldn't give it 100% because it was already worked some..just recently I split up legs to two different days Quads one day Hammy/Calf the other, I couldn't stay intense for that long!!
4. The larger muscles need special attention, meaning different parts of ur back need their own set of hard exercises, you can't scoot by with doing a back move that "covers it all"
5. Your body grows when its not in the gym!! Time off+good diet=growth!

These are my reasons and my rationale, a twice a week split to me is just a time saver!!! Very convenient for the 3 times a week lifter, not so much for the newly aspiring Bodybuilder such as myself...

Also, I realize that shocking your body is the best way to see growth, the wa I do that is by switching exercises, rep ranges, load, and throwing in supersets, dropsets, etc. etc....you don't have to change ur split to shock your body, thats a BIG misconception, IMO...theres my 4 Cents, lol...

~M.A.D.

[humungus88]

Undecided09, are you from Buffalo?

[Undecided09]

What a guess!!! haha...

[Kale]

lately i have been doing combos like Chest/tri , back/bi, or vis/versa

but i was thinking of just doing one body part like chest then do a quick abb workout then a brisk 20 mins of cardio what do you guys do and like ??

Thats me, I only do one bodypart a day. I do bi'sand tris on a seperate day

[MrMeathead]

lately i have been doing combos like Chest/tri , back/bi, or vis/versa

but i was thinking of just doing one body part like chest then do a quick abb workout then a brisk 20 mins of cardio what do you guys do and like ??

I had great results doing one body part per day but lately I have been doing splits like you mentioned back/bis, chest/delts/tris, and quads/hams/calves.

[godkilla]

how would you train one body part per day? i mean thats alot of days the way i am looking at it.

[steve0]

how would you train one body part per day? i mean thats alot of days the way i am looking at it.

yeah it is kinda rolls out like this

mon-chest
tues-legs
wed-back
thurs-shoulders/traps
fri-arms
sat-cardio
sun-rest

[Undecided09]

more like this, JK Steve0.....

Quads
Chest
Back
Off
Hams/Calves
Shoulders/Arms

OR

Legs
Chest
Back
off
Shoulders
Bis/Tris

[D3m3nt3d]

I have no choice with my schedule but to split

[Hackamaniac]

I do splits..

[1buffsob]

I will typically do a 4 day split when cutting, such as this:

Mon: Chest/Tris
Tues: Back/Bis
Wed: Cardio only
Thursday: Legs
Friday: Shoulders/Traps
Sat: Cardio only
Sun: Cardio only

But when I bulk I'll take away a cardio only day and give arms their own day.

Mon: Chest
Tues: Back
Wed: Cardio only
Thursday: Shoulders/traps
Friday: Legs
Sat: Bis/tris
Sun: Cardio only

I'm a high volume lifter by nature. It's what my body responds to best. This way I have more time to dedicate to a specific body part. When I cut with a split, I have more time to dedicate to cardio.

1buffsob

[Undecided09]

I will advise whoever though, BIG MUSCLES FIRST IN THE WEEK!!! I like Buffs splits, BUT those Legs gotta come first, I've said it before and I'll say it again, LEGS raise test levels higher than any other muscle group, start the week with em, get those levels high, and set ur body into an anabolic state for the rest of the week!!

[1buffsob]

I will advise whoever though, BIG MUSCLES FIRST IN THE WEEK!!! I like Buffs splits, BUT those Legs gotta come first, I've said it before and I'll say it again, LEGS raise test levels higher than any other muscle group, start the week with em, get those levels high, and set ur body into an anabolic state for the rest of the week!!

It matters little IMO. Especially when it's impossible to raise "natural" test levels.

1buffsob

[steve0]

It matters little IMO. Especially when it's impossible to raise "natural" test levels.

1buffsob

yes true, but it is nice to nock out the big body parts first, just to get it out of the way i seem to have alot more energy on Mondays then i do on fridays

[Triple X]

For a long time I was a one-a-dayer and then I switched to twice a week with the same intensity and went downhill fast. Then I switched up to the HIT routine and really liked it but after a while I felt like i still needed to hit my muscles with more than just one exercise. With my age (33) I just can't pound 3 muscle groups in a day so now I just do the following

Mon: Chest
Tues: back
Wed: off
Thurs: Legs
Fri: Shoulders/Arms (I do these together because my shoulder workouts are pretty simple)

[Vicktor]

^ That's a nice split, how does your routine breakdown

[ebjack]

I like the five days a week routine. I can get in a body part before going to work.

[Undecided09]

yes true, but it is nice to nock out the big body parts first, just to get it out of the way i seem to have alot more energy on Mondays then i do on fridays

exactamente...and Buff certain muscle groups induce your body into secreting certain levels or amounts of testosterone, legs produce the highest effect...that was my point anyway...regardless of the amount relative...

[steve0]

I like the five days a week routine. I can get in a body part before going to work.

True, doing it before work is a pluse

[1buffsob]

exactamente...and Buff certain muscle groups induce your body into secreting certain levels or amounts of testosterone, legs produce the highest effect...that was my point anyway...regardless of the amount relative...

I totally understand where you're coming from. I was just commenting on the fact that it won't do any good if your body is incapable of secreting any amount of testosterone.

I prefer to do legs closer to the end of the week as my leg routine requires a good amount of rest afterwards. Also, I noticed when I made my leg day closer to my weekend off days, it resulted in more leg growth than I was accustomed to. Now my legs are up to par with the majority of my body.

Everyone has what works for them in terms of training. The trick is to stick with it once you find out what it is, and change it when growth subsides. Sounds very simple I know, but so many people seem to be baffled when it comes to setting up their training routine.

1buffsob

[Flagg]

I usually go gym about 4-5 times a week.

If 4 times then I'll do about two body parts on the day...5 times and I can use one day for just one.

[dboy]

I go about 5x per wk and split it up like this - i like it 'cause i can hit 1 bodypart 2x per wk this way depending on what i'm feelin' like ---

chest/bi's
back/tri's
legs
shoulders/bi's or tri's
day 5 usually either chest again or strict cardio

been workin' good seeing killer gains for the last 11wks on it

I like chest/bi - back/tri' for the same reason above i can do the sets between one another and they arn't worn out from the previous exercise, good for cardio too 'cause you're barely stopping

[BruceLeeWannabe]

i'm doing
Chest
Back
Off
Shoulders
bis/tris/forearm
Legs
Off.

[Undecided09]

Everyone has what works for them in terms of training. The trick is to stick with it once you find out what it is, and change it when growth subsides. Sounds very simple I know, but so many people seem to be baffled when it comes to setting up their training routine.
1buffsob

Thats nothing but truth...good stuff!

[heavyrotation92]

when i blow my arms up on the same day i only make my stretch marks worse. ugh, i can hear it now ssttreeecch. i always split, chest/tris, back/bis, shoulders/traps, legs/calves.