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  1. #1
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    Train one muscle group per day?
    Can training only one muscle group per day be affective?

    At the moment i train,
    mon: chest/tricepts/abs
    tues: back/shoulders & bicepts
    wed: rest
    thur: legs/abs
    friday: chest/tricepts/abs & cardio
    sat: back/shoulders & bicepts
    sun: cardio

    But i also have a physically demanding landscaping/concreting job. I am finding it hard to keep up with this routine because by the time i get home, i am hot, tired & sometimes nasty chafing.

    So i am thinking i may be best off ditching this routine, and trying out just working one muscle group per day?..

    Any tips or thoughts on what i should
    do/change would be greatly appreciated.. as i am stuck on what to do.

  2. #2
    Pro Bodybuilder
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    Effective - yes if your goals are similar to mine. That is what I've done for many many years now.




    Quote Originally Posted by beer View Post
    Can training only one muscle group per day be affective?

    At the moment i train,
    mon: chest/tricepts/abs
    tues: back/shoulders & bicepts
    wed: rest
    thur: legs/abs
    friday: chest/tricepts/abs & cardio
    sat: back/shoulders & bicepts
    sun: cardio

    But i also have a physically demanding landscaping/concreting job. I am finding it hard to keep up with this routine because by the time i get home, i am hot, tired & sometimes nasty chafing.

    So i am thinking i may be best off ditching this routine, and trying out just working one muscle group per day?..

    Any tips or thoughts on what i should
    do/change would be greatly appreciated.. as i am stuck on what to do.

  3. #3
    Olympian Bodybuilder
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    i'm a believer that one bodypart per day is the most effective way to train. There must be a reason most high-level and professional bodybuilders train this way, it's not just for kicks

    i split my body into five days like this, and take two days off

    day one:chest
    day two:back
    day three:shoulders
    day four:bis/tris
    day five: legs

    works for me... just a note, if I can't get to the gym one day I will combine two of the days (usually put shoulders after my chest workout if need be)

    try it out for a month, u'll notice a difference... less is more

  4. #4
    Junior Bodybuilder o3clipsegts's Avatar
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    I also train one body part per day.
    Sunday-Legs
    Monday-Bis/Tris
    Tuesday-Off
    Wednesday-Back
    Thursday-Shoulders
    Friday-Off
    Saturday-Chest

  5. #5
    Junior Bodybuilder bigmike33's Avatar
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    I think back shoulders and biceps r too much in one workout. I never so two major muscles in the same workout. I will do a major and a minor and that's it. Also have a hard job I turn 75 to 100 hours in a week.trying to do that in 50 hours is hard and u can't take on break..

  6. #6
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    Yeah, i will start it next week and give it a go for a month.

    Quote Originally Posted by China_Wall View Post
    i'm a believer that one bodypart per day is the most effective way to train. There must be a reason most high-level and professional bodybuilders train this way, it's not just for kicks

    i split my body into five days like this, and take two days off

    day one:chest
    day two:back
    day three:shoulders
    day four:bis/tris
    day five: legs

    works for me... just a note, if I can't get to the gym one day I will combine two of the days (usually put shoulders after my chest workout if need be)

    try it out for a month, u'll notice a difference... less is more

  7. #7
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    Thankyou for the input guys

  8. #8
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    Ouch.. how do you find time for your body to rest while doing that many hours? i only do 40 - 50 hours and that impacts on my lifting.

    Quote Originally Posted by bigmike33 View Post
    I think back shoulders and biceps r too much in one workout. I never so two major muscles in the same workout. I will do a major and a minor and that's it. Also have a hard job I turn 75 to 100 hours in a week.trying to do that in 50 hours is hard and u can't take on break..

  9. #9
    Pro Bodybuilder 4everBulking's Avatar
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    1 muscle group a day is wayyyyyyyy more effective because your putting alll your strength into that 1 muscle.

    example:

    mon.-chest
    tues.-back
    wed.-legs
    thurs.-shoulders
    fri.-biceps
    sat.-triceps.
    sun.-cardio/abs

  10. #10
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    Most guys I know who are competing are doing this, it has worked for me in the past, but i will mix it up with hitting the body part 2x per week, but then back to 1x per week!

  11. #11
    Prince of Darkness Bullseye Forever's Avatar
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    Quote Originally Posted by China_Wall View Post
    i'm a believer that one bodypart per day is the most effective way to train. There must be a reason most high-level and professional bodybuilders train this way, it's not just for kicks

    i split my body into five days like this, and take two days off

    day one:chest
    day two:back
    day three:shoulders
    day four:bis/tris
    day five: legs

    works for me... just a note, if I can't get to the gym one day I will combine two of the days (usually put shoulders after my chest workout if need be)

    try it out for a month, u'll notice a difference... less is more
    indeed Chinawall,we think alike,mine is the same or about,mine is

    Monday-Arms
    Tuesday-Shoulders and Trap
    Wednesday-Legs
    Thursday-Chest
    Friday-Back

    i hit arms 1st of the week so i can hit them another time a week for tris on chest day,after my chest i will do one tri excercise and friday after back i will do one set of bi's,seem to help them grow some,i change that alot though,

  12. #12
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    I agree with most. One body part is the way to go. You can effectively hit the muscle group harder and allow more recovery time between workout sessions. Ex, back, chest, off, shoulders, legs, arms, off then repeat

  13. #13
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    Instead of having it set to certain days in the week I run a 3 day working 1 rest cycle as in.

    Day 1 - Chest/Tri
    Day 2 - Back/Bi
    Day 3 - Shoulders
    Day 4 - Rest
    Day 5 - Legs
    Day 6 - Arms
    Day 7 - Chest/Tri
    Day 8 - Rest

    And let it keep cycling like that so far its giving me enough rest however I feel that everyone has to find what works best for them.

  14. #14
    Amateur Bodybuilder Diced's Avatar
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    farkkkkkk, settle grettle. TO much rest is key . Are u ON ?

  15. #15
    POWER HOUSE SquadLeader's Avatar
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    Yes it can be effective it also comes down to what your goals are there might be other routines more suited to your needs.

  16. #16
    Novice heavylifts's Avatar
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    Make sure you pounding down food if your doing that much work

  17. #17
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    I don't recommend it, going to be difficult to get a good hour in if you are only working 1 bodypart.

  18. #18
    Bill bill23138's Avatar
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    The reason i don't want to do this is because it is hard to switch exercises if your doing like 5 different exercises for one muscle. Like i don't know 15 good workouts for any muscle do i couldn't really switch exercises like i do now once a month

  19. #19
    Performance Trainer. SicVic's Avatar
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    I herd this wasnt good for sports. this true??

  20. #20
    becoming the bull gearz10's Avatar
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    Quote Originally Posted by thgoance View Post
    I don't recommend it, going to be difficult to get a good hour in if you are only working 1 bodypart.
    Well it would depend on your goals because rest periods in between would play a major role in how long it would take and all work out dont need to be an hour.

  21. #21
    becoming the bull gearz10's Avatar
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    I dont see why it couldn't be good for sports, you can train one body part so much harder and have more than enough rest before you do it again. Also it would probably depend on what sports and how you wanted to improve in that sport.

  22. #22
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    Quote Originally Posted by thgoance View Post
    I don't recommend it, going to be difficult to get a good hour in if you are only working 1 bodypart.
    Since when did time in the gym equate to quality gains? That's bs. I know some people who lift more in 45mins than those who life for 3 hours in a session.

  23. #23
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    How many different lifts are usually good? I mean I can tell when my muscles are so pumped I cant flex them very well, is that usually a good time to stop? I currently do 4 lifts with 4 sets of 12-15 reps.

  24. #24
    Novice mr.bean's Avatar
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    I rec 1 muscle per workout (2 MAX if its something like abs and legs)
    and only workout about 3 times a week, you need to rest and eat to grow.

  25. #25
    Novice mr.bean's Avatar
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    Quote Originally Posted by Rep_Eat_Repeat View Post
    How many different lifts are usually good? I mean I can tell when my muscles are so pumped I cant flex them very well, is that usually a good time to stop? I currently do 4 lifts with 4 sets of 12-15 reps.
    thats just getting started. then i push till i cant anymore and "force stretch" the pumped muscle near end and at end of workout on a wall or table.

    the hurting pump is only maybe half way into my workout.

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