1 body part a day VS. splits!
- 12-20-2008, 01:13 AM
- 12-20-2008, 10:51 AM
I choose to do parts per day (sounds weird?)
Mostly cause thats just how i learned to do it in boot, and have done it that way since.
Arms + cardio
Legs + cardio
Chest + cardio
etc.. thats just me. ... i prefer to do it that way, and i have no issues with it so far.
- 12-20-2008, 11:12 AM
12-20-2008, 10:57 PM
01-06-2009, 04:56 PM
I used to always do one part per day, but recently Im trying to do 2 body parts per day. Im doing it for a change of pace and to be in the gym less days total mainly.
I dont like it tho so far.
01-06-2009, 05:05 PM
I tried the 1 body part a day, hated that split.
I do 3 total body workouts a week, 1 powerlifting, 1 olympic lifting and 1 Cross fit.
All followed by 20 minutes of LIC (low intensity cardio) swimming, heavy bag, etc..... except the crossfit workout, I do nothing after it.
Love this split, maximum results for strength, fat loss and muscle building in the least amount of time.
01-06-2009, 05:08 PM
I do one body part per day at 5 days. Wed being the exception when I do a mild leg for the second time.
My training is as follows
W- Chest/ leg shaping
abs are thrown in on various days. I have grown and got better definition on this split.
01-06-2009, 06:19 PM
usually do one body part a day because i like to go Hard and Heavy as possible on chest back and legs and i like high volume on smaller body parts so if I tried to do both i would be in the gym waaay to long
01-06-2009, 07:13 PM
Well, I try to do a combination of both.
My train goes
M - Triceps / Biceps / Forearms
Tu - Cardio / Shoulders / Abs
W - Legs
Th - Cardio / Abs
Fri - Chest / Back
I've done the 1 body part a day thing, and back/bi, tri/chest thing, neither really did it for me. I've found my sweet spot in this routine. Every week I'm sore the day after and I've made good gains.
I hit opposites everyday so I superset them, and while at it save myself some time in the gym. Usually takes about 45 mins to be done each day. I do the first 2 exercises in negatives and the last 2 just reeeeaaal slow.
Been working well for me. I've put on about 10lbs the last 4-5 months when I started doing this.
01-06-2009, 08:22 PM
When I'm on test, I'll do 1 body part a day. Right now my split is Mon- Chest/bi; Tues- Legs; Thurs- Shoulders/tri; Fri- Back/traps
01-07-2009, 01:36 PM
01-07-2009, 05:16 PM
what types of exercises are best for 1 body part a day? anyone willing to give a example of their routines?
01-07-2009, 05:58 PM
When i'm on one body part a day here is a typical chest routine
flat bench or flat db usually 2 warm ups then 3-4 Heavy 3-6 reps
db incline or Hammer incline 4-5 sets 8-10 rep range
hammer decline 4-5 sets 8-10 rep range
pec deck 3x20
I also sometimes drop back down on and rep out on flat bench or incline just to really get a pump if i have time
01-07-2009, 06:01 PM
01-08-2009, 12:55 AM
01-08-2009, 11:46 AM
My single muscle group for back today went like this:
3 sets wide grip pullups supersetted with bent over rows.
3 sets hammer strength pull downs
3 sets one arm dumbell rows
1 set seated rows hammer strength
I went heavy on everything except the bent over rows, which I did with no rest after my pull ups.
My shoulder was hurting going into this workout, still hurts now but not any more severe afterwords.
I never really looked into how to train the back the best, so any tips will help.
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