1 muscle group a day or 2?

[meeeeeeeeeeeeee]

i have been training one muscle group a day for a couple of years now but alot of ppl i know are putting muscle groups together back with biceps, chest with triceps & legs with shoulders is seems to make sence to me because you ate training the secondary muscles the sameday. but... when i was doing one muscle group a day i was able to do alot more workouts per muscle. i would do 3 diffrent workouts for my middle back and the same for my lats ect... am i overtraining? i am taking 2 days off a week. it just doesnt seem like i would be giving each muscle a good workout putting muscles together like that. if i am putting workouts together should i work out twice as long and only train 3 times a week? any input is helpful thanks

 

[Powerstroke32]

i myself favor the 1 muscle group a day.

 

[barnzy7]

I put them together but do the secondary ones light. I dont do shoulder and legs together though, it takes to much time if I want to hit everything the way I like to.

But I got Chest heavy/light tri
Back heavy/light bi

I hit core on the other days and it seems to work well, just need to give yourself time to rest and recover. The question of being there longer, if your going to do 2 muscle groups a day, chances are your going to be there longer than only hitting 1.

 

[Powerstroke32]

i feel during chest/back day my bi/tri get a good work out in just by doing the core back anf chest exercises and they need a break before I can properly exercise them. I feel adding the two together compromises the amount of exercise you can get into that particular muscle. one muscle group a day maximizes the amount of exercise you do for that muscle and gives it proper healing. I used to to do back/bi chest/tri but i noticed i could lift alot more and bigger gains came from isolating them to one muscle group a day.

 

[meeeeeeeeeeeeee]

thanks for the input guys i am seeing ppl doing both it is hard to decide i think it is personal prefrence.

 

[barnzy7]

thanks for the input guys i am seeing ppl doing both it is hard to decide i think it is personal prefrence.

Feel the same way, its basically experimenting. Just try a few different things and see how your body responds.

Good luck

 

[Powerstroke32]

Feel the same way, its basically experimenting. Just try a few different things and see how your body responds.

Good luck

exactly.. try both and experience with it. what ever works best for you, everybody responds different.

 

[meeeeeeeeeeeeee]

sweet thanks guys im making up a routine im going to eventually post if you guys could take a quick look it would be awsome im going to call it "my new routine" thanks

 

[grafixLSUalum]

i used to train 1 group per day, I have found that i respond better to the push/pull/leg split.

 

[DLC68]

Over the years I've trained many different ways.

1. Full Body Work Out

2. Push / Pull (this is what I currently do)

Day 1 = Push = Chest, Shoulders, Triceps
Day 2 = Pull = Back, Biceps
Day 3 = Legs, Abs

3. Split Routines

i. One muscle group a day

ii. Two muscle groups a day

Day 1 = Chest, Abs
Day 2 = Back, Shoulders
Day 3 = Triceps, Biceps
Day 4 = Legs, Abs

iii. Upper Body / Lower Body

Day 1 = Chest, Back, Shoulders, Triceps, Biceps
Day 2 = Legs, Abs

Each have their benefits and I've found will work for a time but then can get stagnant and then it is time to change things up again. My theory is this, if you are still getting results DO NOT CHANGE things. Only change when the results stop or start to go backwards. And you can do minor changes to every workout from more/less exercises, more/less sets, more/less rest periods, changing lifts, etc. As long as you keep yourself challenged and those challenges are giving you gains, then you are on the right track.

 

[vic305]

I don't see how you can train 1 body part a day and get good results; it just seems that any given body part would stop being sore for a long time before youre able to hit it again. Unless, of course, you neglect a ton of body parts like your traps, lower back, calves, hams etc. If you're running gear, neglecting unpopular body parts will result in that "obviously juiced and retarded" look that so many scrubs in the gym have... With their gigantic biceps/pecs and pencil necks, toothpick forearms, needle calves and grotesquely asymmetric arms with biceps 3x bigger than their triceps.

My suggestion: use the westside split. It's by far the best thing I've ever tried. In fact, in my mind, nothing else exists.