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1 body part a day or 2?
- Thread starter CoBra666
- Start date
Lololololol nice life... Jk but I train 2 body parts a day.
CoBra666
Broken
although im not a power lifter Moya i was gonna train for lifts 4 days per week, bench, overhead press, squat, deadlift with accessories but i need to get a good base back first. just getting ready to hit the gym after some injury time. im used to focusing on 2 parts per day, plus anything else those lifts might hit..core/shoulders etc. but i was thinking of switching from chest/tri and back/bi to maybe chest/bi and back/tri because i find since they are similar motions im already closed to gassed by the time i finish my main lifts. or possibly focusing on 1 body part per day.
Hey Moya, you ever try star complexes? and what is your opinion of them? please keep in mind im an... was.. an athlete not a bodybuilder or power lifter! Thanks
Hey Moya, you ever try star complexes? and what is your opinion of them? please keep in mind im an... was.. an athlete not a bodybuilder or power lifter! Thanks
You really cant train just one body part. For instance if your training chest how can you bench with out using your tris and shoulders. So there is no reason to do a chest day then train tris the next when they are already torn down from benching. You are just hindering recovery by doing that and limiting growth. Train push muscles together, pull muscles together,and lower body by itself. The core should be trained several times a week.
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CoBra666
Broken
Well I know it's basically impossible to train one body part only. What I mean is to only focus on one primary muscle. Example chest works out many other muscles but the day is based on chest. Couple days later you might do shoulders. Yes chest day would work out shoulders too but it would also get its own day, as would back, legs and arms. All without any muscles being done two days in a row.
I incorporate exercises for these muscles to target those areas as well. I.will do chest, shoulders and tris twice a week. The same for pull muscles and lower body. On chest I would do say bench, incline db, flys, shruggs, lateral raises, skull crushers, pushdowns. Not necessarily in that order. Then day 2 would be db press, shoulder press,close grip bench, incline flys, lateral raise, rope push downs. I dont feel the need to do 20 different types of chest exercises. The only people that this is really beneficial to is high level bb,as they already have a significant amount of mass and only need to fine tune it. The rest of the population needs to build muscle. That is best achieved through compound movements. So to answer your original question of how many body parts per session I work, its about four areas as I do abs every time I train.
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I trained for about 10 years on this split,
Sunday-Quad/hamstrings
Monday-Shoulders
Tusday-Biceps/Triceps
Wednesday-rest
Thursday-Back
Friday-Chest
Saturday-rest
It's the best split i ever did and made great progress. I would Alternate Abs&calves. Went from under 200lbs to 240 at under 10% BF.
Sunday-Quad/hamstrings
Monday-Shoulders
Tusday-Biceps/Triceps
Wednesday-rest
Thursday-Back
Friday-Chest
Saturday-rest
It's the best split i ever did and made great progress. I would Alternate Abs&calves. Went from under 200lbs to 240 at under 10% BF.
CoBra666
Broken
This is basically what i was considering. I never liked how when i did both a full chest day as well as full triceps my arms were too wiped to really get to my triceps how i would like. For those that focus on the wrong part of my question, i realize although friday is "chest" day it still does tris/shoulders. But i would loosely call that a 1 body part per day split
I think anyone can get good results from it. I actually got the idea from a book years ago but tweaked it for myself. I really liked getting a day of rest (no work either)before blasting legs. Also had a day of rest between biceps and my back workout along with 2 days after triceps to do chest. Once in awhile i would take friday off and rest then do chest on Saturday very well rested. I got pretty strong on this split. Give it a shot.
P_o_B
New member
So you've never trained your calves ?? lol
Anabolic chest
New member
Mon: anabolic chest
Tue: legs
Wed: back
Thur: shoulders
Fri: arms
Sat: rest
Sun: rest
Tue: legs
Wed: back
Thur: shoulders
Fri: arms
Sat: rest
Sun: rest
Ha ha. If you can read about 5 times every 2 weeks
P_o_B
New member
LOL! my bad, didn't look at what you wrote underneath your workout schedule lolHa ha. If you can read about 5 times every 2 weeks
one usually unless im in maintenance mode tryin to cut fat, then i group more bodyparts together and do way less exercises and sets. but i always group bis/tris together and shoulders and back. shoulders get enough work on back and chest day and to do them separately for 45 - 60 min seems useless for me.
sorry bro, i missed your question...
idk what a star complex is... being an athlete is a lot different then bodybuilding though... you DO have to do very similar workouts very often...
i think that its not the best idea to seperate your tri workout from chest, back from bi an so on... i also think shoulders should be done with chest and tri's... like push/pull days i suppose... i think your smaller parts will be worn out when you get to them, but really they are getting plenty of work from the main compounds so its OK if you cant go your heaviest on them all the time... maybe sometimes hit tri's before chest just every now and again, but that way you are not hitting them 3x wk because you give them their own day and then indirectly like twice (especially shoulders)...
if you have a really solid base and are on anabolics you can pretty much get away with anything reasonable... diet is sooooo much more of a factor than training...
