posted Fri, 11/18/2011 - 11:54
2079
One body part a day workout..
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I just recently decided to try working out one body part a day. Does anyone know if there are any pros or cons to this method. Doing crazy eights and it kicks my ass so hard that I can only do one body part a day. Just wanted to switch it up. My cycle is currently 500 mgs a week of Test Cyp. I am seeing great gains.
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That has been my routine for sometime.
M- chest
T- back
W- legs
Th- shoulders
F - bi/tris
This week I decided to add tris to Monday at end of chest, light weights just for pump. Added bis today at end of back, 2 exercises light weights, lots of reps. Awesome morning! Just wanted to add more work to arms. Right now I'm feeling good so I added, but I love 1 body part per day
Ive Just changed from KBs and circuits, to a 2 days on 2days off. So thats Chest and Bi's, Legs, Shoulders and Tri's, Back and Rear Delts. 3-4 exersices per muscle groups. 4 sets aiming for 10 - 12 reps.
Im loving it. Keep my training to about an hour. And keep and eye on the clock, so rest is no more than a minute between sets. Abs twice a week.
I must be old school or something. I love to exhaust my Chest n tri same day, back n bi, legs n shoulders and give a full week recovery. What are ya'lls thoughts? Is that to much rest if your on a cycle, since recoup is faster?
I'd hit your week points 2X a week and cardio with extra AB work the week that you are currently taking "off."
AnonI used to train that way nothing wrong if it works for you....REST is the name of the game though and diet of course
I do legs and back on the same day but in two seperate workouts 12hrs apart. Chest, shoulders, and arms/forearms get their own day though. Chest/mon, back & legs/tues, off/wed, shoulders/thurs, arms and forearms/fri and recuperate on weekends. I go heavy on deads during my back workout so my leg workout later that day is a lighter. Lighter weight hack squats instead of regular squats with heay weight since i was deading earlier.
AnonGoth and I petty much do that although sometimes we will combine chest and shoulders ... we do a push pull .. Remember that REST is the reason why you grow combined with DIET.. also changing things up shocks the system and it will respond with growth..
I love one body part a day workouts. Its works the best for me. Like Rods said...at my age I find that the rest helps me recuperated thus making the next workout on that body part even better. I do a major muscle and a minor tho like chest and tris, arms and forearms etc...
Freeze
AnonI do one bodypart a day but i do arms (bis and tris) the same day in supersets, it takes the same time as doing one bodypart. So basically i do a 4 day split and workout 5-6 days a week. Any more than that is killing my delts no matter how much deca/juice i throw at it. Unless you are 20, 1 group a day is the best way to go
Yea I am 37 now and I had rotator cuff and labrum surgery 10 years ago. My shoulder feels like it went through a blender the doc says its arthritic. Anyhow I am liking this one body part a day deal its more focused and concentrated. I like the bis tris it will give me a day off.
AnonDoes your cuff rotate 100%? Mine is cracking and goes arround 90% bet it is arthritic or going to be. Stick to one a day it is the only way for us. Bi's, tri's are easy together they are antagonists as well so you hit them hard with that routine. After about a month you wont even notice you are doing them in supersets it becomes a normal routine.
One body part a day works great if you don't miss/skip any days. When I used to do it I found that on the less exciting days like legs or back (for me), those might be the days I would take off. I found that to work better when I would combine bicepts w/ legs and shoulders w/ back to ensure that I still did the important muscle groups.
With that said, I always end up going back to chest and tri's, back and bi's, shoulders, legs and then rest.