posted Thu, 11/08/2012 - 07:48
2474
Lifting more than 1 muscle group a day question?
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Heres my scenario.... I presently workout 6 days a week, thats on or off cycle, with 1 muscle group a day example) chest monday, back tuesday, shoulders wednesday, legs thursday, and arms friday with the last day being sprints or rucking... with abs and calves (I got lil girl calves) alternateing every other day.
Heres my question... Would I see better results it I lifted 2 body parts a day instead of one?
I was going to try this next cycle, since AAS helps recover faster by like 300%, and maybe leave the 1body part a day scenario for off cycle, to let my muscles recoup. I have always just lifted 1 bodypart a day. Im afriad Im gonnaget fatigued on the 2nd bodypart and half ass it.
Your guys thoughts?
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For ME, variety is key.... Maybe do your current routine for 4 weeks, then switch to 3 on, 1 off (1)Chest/Back (2)Legs (3)Shoulders/Arms... or use that and go Day 1, OFF, Day 3, OFF, Day 5, OFF then repeat or take the weekend off. Then switch back to a 4 day split in another 4-6 weeks, whenever you feel your body getting comfortable/bored! Alternate reps with weeks helps me too... first week, do a 6,6,6 25 rep scheme, second week do 20,15,12,10 with light weights..... sooooo many different opinions about it, you just got to experiment and see what works for you, don't get married to the same routine over and over ..... good luck!
I prefer working one muscle a day if it is larger, and 2 muscles a day if they are smaller
Unless you are training for competition someday, I thoroughly believe that this is a complete waste of time. You don't grow by working out ALL day EVERY day...you grow by resting and although you might have elevated testosterone levels and decreased cortisol levels, that doesn't mean that your body can't slip into a catabolic state. You can only break down muscle tissue so far before your body begins to get confused and go all cannibal on its ass..food for thought:)
I know a couple dudes from around my way that completely overtrain on gear and come off cycle with nothing to show for it...and they're quite younger than me by about ten years, lol. Their bodies were bordering on catabolism their whole cycle because of their shitty training ideas(not that yours is, ok?), so which avenue do you think their body will turn down come post-cycle...most likely catabolism. More food for thought....and maybe I really don't have any idea what I am talking about, it is all up to you to decide.
Six days/wk. is ALOT of training...maybe condense it to 4 and see what happens? Take some pics of yourself at 6 days/wk., and then switch to 4 and take pix after that...go with how you feel and how well you are responding to recovery. You might be surprised..I know if I do anything over 4 days/wk, I begin to overtrain. Alrite now, that's all!!
AnonVery interesting perspective, you think that 6 days is over training even at one body part a week? I always thought that 1 bodypart a week was actually undertraining... lll try your idea a try for a couple weeks.
Yeah, seriously..you could condense things, put shoulders and arms together or even shoulders and back...back and chest, and calves...even chest and shoulders. Keep compound movements your mainstays and cut isolation movements down to maybe 2 exercises per muscle group. You could even superset certain exercises here and there. I mean, you can get real creative...and get ALOT done in under an hour if put together right.
Maybe do 2 days on, 1 off and 2 on again...I always liked Mon., Tues, Thurs, Fri. with weekends for some cardio if I chose to do, if not rest is great too. There really is SO much that can be done with workouts and who says that you have to do a routine for 4-6 weeks at 8-12 reps all the time???...C'mon, ya know? Right now I am a big believer in mixing up my reps and weights every workout and from week to week...it gets a lil' difficult to explain right here and now, but I am seeing where it could take me at the moment
I split up my shoulder exercises, i'd never put them with something like back lol. Wouldn't have the energy to complete workout.
Ok...but u don't have to do six exercises per muscle group either. The three heads of the deltoid group are so small that you can virtually fit them in with separate muscle groups all the time. Look around a lil bit man, I am not the only one that does this
yeah I'll do maybe one of the heads with another larger muscle group, I usually fit in side delts or rear delts with some other thing like chest or arms.
EXACTLY!!! LOL...that's all I was saying. I actually get more out of some workouts by hitting my shoulders with other body parts. I have done it a variety of ways with different techniques such as drop-sets w/ laterals or even a Giant set of laterals following a chest workout for example.
The way I see it, there are only so many effective exercises to develop your shoulders in an isolated fashion...keeps it different by throwing them in with a different muscle group, keeps the body guessing and all...and if it's guessing, it's probably growing!!
Here's the solution homie: you gotta work some body parts more often than others. They don't all recover at the same rate, for a variety or reasons. Check out this link: http://drsquat.com/content/knowledge-base/finding-ideal-training-split <-- this guy squatted a grand, then squatted a grand in Russia and showed up the whole county. Also he's pretty smart. Try it out: you won't be disappointed.
Also: Slayer - yes. South of Heaven is my workout soundtrack (sometimes Show No Mercy).
If you don't get anything from that article: I have a schedule based off of the concept, I didn't write it but it's dope, PM me for it.
No1'' since AAS helps recover faster by like 300%'' LOL where did you hear that
AnonThey reduce recovery time by blocking the effects of stress hormone cortisol on muscle tissue, so that catabolism of muscle is greatly reduced and depending on the substance can almost completely eliminate it.... the 300% was a exaggeration(at such a high number I thought it was obvious but I guess not), thanks for your input on the matter though, it really helped with my question.
Give them a vote if you find it helpful.Permalinki stay stick with that. maybe do hamstrings one day and quads the other. if your looking to beef up those calves, do sitting calves on hamstring day, and standing calves on quad day. sitting and standing work different muscles, so its good to split them up. this was recently brought to my attention and it seems to be beefing up my calves great.
If you are taking AAS any kind of training basically will work, but for maximum results keep training one muscle group per day but add sets to each exercise.
If you are advanced 8 sets of moderate repetitions per exercise will take you to the next level - BASICALLY HIT THE MUSCLES VERY HARD AND LET IT RECOVER FOR 6 TO 7 DAYS IDEALLY.
Is my experience that to get optimal results you have to go for volume and moderate repetitions 8-10 ( legs/calves/abs forearms high repetitions) and of course increase the weights on the bar gradually. Some guys like to lift really heavy with more frequency and not some much volume - theres nothing wrong with that, they will grow very strong but the growth will not be optimal- they will be trading more strenght for less muscle.
Or you can combine 2 muscles group per day still with a lot of volume, but one at am another on the evening:
-Monday Chest/ Triceps
-Wednesday Back / Biceps
-Friday Legs/ Shoulder
and rest the another days.
I personally only train the muscles twice per week if goal is more physical conditition/tone/definition and not for pure mass.
I hope this helps
Got to try it. Give it a roll for 4-6 weeks then take a step back and assess your progress. What works for some doesn't for others.
u gotta actually give it a try and see if your getting better results. everyone is different and dey respond differently.
everybody is different. some ppl get good results with one body part some don't. for example i didn't start seeing the results i was looking for until i trained my body parts twice a week.
mon:am.back,chest,pm,legs
tues:am.shoulders,arms,pm calves
wed. abs
thursday and friday same as mon and tue. then two days off.
I currently run the same routine that you do.
Chest Monday
Arms Tuesday
Legs Wednesday
Back Thursday
Shoulders Friday
Keep my gym time in the mornings and Cardio and abs in the evenings.
However, I also will mix it up
Chest and Tri Monday
Back and Bi Tuesday
Legs Wednesday
Shoulders Thursday
Arms Friday
I think It's good to mix routines, keep the muscles guessing.
The second routine is good to give that Friday to a muscle group that you really need to focus on.