1 body part a day VS. splits!

  1. Registered User
    AndreAnabolic's Avatar
    Stats
    5'11"  215 lbs.
    Join Date
    Sep 2008
    Posts
    174
    Answers
    0

    1 body part a day VS. splits!


    anyone care to leave suggestions on which they prefer?

  2. Registered User
    D3vildog's Avatar
    Stats
    5'11"  188 lbs.
    Join Date
    Sep 2008
    Posts
    685
    Answers
    0


    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.

    Normally:

    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.
  3. Board Sponsor
    Board Sponsor
    Aggravated's Avatar
    Join Date
    Sep 2007
    Posts
    2,746
    Answers
    0


    One part per day, 5 days a week here. I can't seem to gain doing it any other way.
    •   
       

  4. Registered User
    AndreAnabolic's Avatar
    Stats
    5'11"  215 lbs.
    Join Date
    Sep 2008
    Posts
    174
    Answers
    0


    would u be able to give me a brief description of your routine aggravated?
  5. Registered User
    Pleonastic's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Jan 2009
    Posts
    212
    Answers
    0


    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.
  6. Banned
    Omen's Avatar
    Stats
    6'0"  210 lbs.
    Join Date
    Jul 2008
    Posts
    1,369
    Answers
    0


    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.
  7. Running with the Big Boys
    Board Sponsor
    crader's Avatar
    Stats
    5'3"  126 lbs.
    Join Date
    Jan 2007
    Age
    40
    Posts
    7,259
    Answers
    0


    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
    M- Legs
    T- Shoulders
    W- Chest/ leg shaping
    T- back
    F- arms

    abs are thrown in on various days. I have grown and got better definition on this split.
  8. Registered User
    mixedup's Avatar
    Join Date
    Nov 2003
    Posts
    3,188
    Answers
    0


    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
  9. Registered User
    bla55's Avatar
    Stats
    6'4"  235 lbs.
    Join Date
    Oct 2007
    Posts
    1,776
    Answers
    0


    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.
  10. Registered User
    freqfly's Avatar
    Stats
    5'8"  160 lbs.
    Join Date
    Mar 2007
    Posts
    949
    Answers
    0


    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
  11. Registered User
    Pleonastic's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Jan 2009
    Posts
    212
    Answers
    0


    Quote Originally Posted by mixedup View Post
    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
    Yea it seems to take like a good hour per body part. So you have to do much less sets in order to get 2 body parts in.
  12. Registered User
    AndreAnabolic's Avatar
    Stats
    5'11"  215 lbs.
    Join Date
    Sep 2008
    Posts
    174
    Answers
    0


    what types of exercises are best for 1 body part a day? anyone willing to give a example of their routines?
  13. Registered User
    mixedup's Avatar
    Join Date
    Nov 2003
    Posts
    3,188
    Answers
    0


    Quote Originally Posted by AndreAnabolic View Post
    what types of exercises are best for 1 body part a day? anyone willing to give a example of their routines?

    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
  14. Registered User
    Burner's Avatar
    Join Date
    Dec 2004
    Posts
    156
    Answers
    0


    Quote Originally Posted by crader View Post
    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
    M- Legs
    T- Shoulders
    W- Chest/ leg shaping
    T- back
    F- arms

    abs are thrown in on various days. I have grown and got better definition on this split.
    I pretty much do this except I switch shoulders and legs so my shoulders have a day to rest before i hit chest. I love it, i follow each workout with 10minutes of stretching and 15-20 minutes of cardio.
  15. Registered User
    AndreAnabolic's Avatar
    Stats
    5'11"  215 lbs.
    Join Date
    Sep 2008
    Posts
    174
    Answers
    0


    Quote Originally Posted by mixedup View Post
    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



    do you find that to be too much volume?
  16. Registered User
    Pleonastic's Avatar
    Stats
    5'11"  187 lbs.
    Join Date
    Jan 2009
    Posts
    212
    Answers
    0


    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.
  •   

      
     

Similar Forum Threads

  1. Replies: 40
    Last Post: 05-09-2012, 12:02 PM
  2. Splits vs. Full Body training.
    By DerickVonD in forum Training Forum
    Replies: 21
    Last Post: 06-06-2011, 11:37 PM
  3. How often to hit each body part
    By jsheely in forum Training Forum
    Replies: 4
    Last Post: 03-15-2009, 09:08 PM
  4. Replies: 2
    Last Post: 07-03-2007, 07:00 PM
  5. Full Body 3 day splits VS 5 day Trad. BB split
    By AcuDoc in forum Exercise Science
    Replies: 14
    Last Post: 06-16-2005, 04:21 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in