critique my routine

[bill23138]

OK buddies i have an epic question. Why do bodybuilders only work out one muscle group a day? I do a 3 day split first day i do 1 exercise for biceps one exercise for lats one exercise back snd one exercise for traps. Next day i do one exercise for chest one exercise for shoulders one exercise for legs one exercise for triceps and one exercise for calves . The third day i just do abs and rest. I switch up my exercises every month and i always do 6 sets and 8 reps except for calves and legs and abs. Also my goal is to gain weight. My question is why do most guys only work out one muscle group a day? It seems impossible to switch your exercises when you do already 4 different exercises on one muscle. I would like some help with this because i don't know if i should start to work out one muscle group a day. And it seems impossible to south exercises when you do 4 different or more on one muscle. Please give me some advice God bless.

 

[donjob]

why are you switching exercises so often? when you say one exercise for legs what are you doing? i bench for strength and do flies for size. flies are a great squeezing exercise for the chest, i go moderately light and high rep. i feelbench is more shoulder and tricep oriented, you want your bench to go up? overhead press and dips. why do you feel you need to only do one exercise per bodypart? ifyou goals are size and strength, make sure you're doing squats on leg day and something extra for the hams, like GHRs. don't be doing squats one week and feel you must change the exercise up and then do leg extensions. i'm rambling, i'm gonna stop.

 

[bill23138]

Well right now I'm doing leg press then i will do squats. And i do one exercise per body part because i have to work out 3 other muscles the same day. I think a guy with my routine would be more cut than someone who only works out a muscle once a week.

 

[bill23138]

And i only switch my exercises once a month that isn't that often

 

[donjob]

whether you're cut or not has to do with diet. i'm a little confused when you say you have 3 other muscle groups to work that day. are you doing a total body workout every day man? why don't you try this, have a chest/tris/shoulders day, back and bis day, and a legs day. workout mon/wed/fri/sat so each muscle group is actually getting hit every 5 days, not every 7. plenty of time to recover and go hard. i prefer to do a pushing exercise and a squeezing exercise for chest, that's it. my tris and anterior delts got hit with the bench, so now i will only do dips and overhead press, heavy, low reps. back i have deads as my main lift, i do those first. then tbar rows hang cleans and pullups. legs i do front squats high weight low reps, jump squats with a 45 pound plate onto a 24" box, 5x5. glute ham raises for the posterior chain and a shit ton of bodyweight or lightweigh calve raises. throw in abs whenever i feel like doing them.

 

[donjob]

also yes i beleive changing exercises every month is too often. the routine i listed above is my routine, period. now one day i might say "hey i'm gonna do some bent over rows instead of t bar rows", but that's it, just that one day in maybe 3 months. tbar rows work for me, i've figured that out. so i stick to them. muscle confusion isn't necessarily about changing exercises. if you want to be strong in the squat, then you need to squat. no leg press, hip squats, leg extensions are going to change that. what you do though is have a max effort day, have a dynamic day. change up your rep and set patterns. have deload weeks. alright i'm off to the gym to do the same chest exercise i've been doing for 6 months with great results.

 

[bill23138]

whether you're cut or not has to do with diet. i'm a little confused when you say you have 3 other muscle groups to work that day. are you doing a total body workout every day man? why don't you try this, have a chest/tris/shoulders day, back and bis day, and a legs day. workout mon/wed/fri/sat so each muscle group is actually getting hit every 5 days, not every 7. plenty of time to recover and go hard. i prefer to do a pushing exercise and a squeezing exercise for chest, that's it. my tris and anterior delts got hit with the bench, so now i will only do dips and overhead press, heavy, low reps. back i have deads as my main lift, i do those first. then tbar rows hang cleans and pullups. legs i do front squats high weight low reps, jump squats with a 45 pound plate onto a 24" box, 5x5. glute ham raises for the posterior chain and a shit ton of bodyweight or lightweigh calve raises. throw in abs whenever i feel like doing them.

Bro i said in my first post one day i do bicep, back, lays and traps. The next i do chest, shoulders, tricepsand legs. Then the thus day i rest that us my rotation. Come on man read my post atleast buddy.

 

[bill23138]

Btw bro i think it is foolish to not switch exercises. The most sore i feel is when I'm starting a NW exercise. Try it man

 

[donjob]

soreness isn't a sign you are getting stronger or hitting the muscle any better than when it is not sore. also i read your post, i was the first to reply, how would i have done that without reading your posts man? it's a different day and i had a general idea of your first post, i just didn't read it again. i do have somewhat of a life. research a little more the science of strength training and muscle growth, then maybe you'll understand what i'm saying. until then if you can't take someone's advice then don't post anything asking for help!

 

[bill23138]

Bro I'm just saying read my post before you reply. Also its common sense that when your muscles awe sore that you did a good job working on them. I'm not telling you what to do ask I'm saying its the best results i get happen when i switch my exercise. Any body will tell you you should change your exercises.

 

[donjob]

are you training for strength or size?

 

[bill23138]

I'm training for size. And sorenes means that you muscle is damaged and needs to be repaired you know like you ripped your muscle fibers up. What are u training for strength. Because if you are i understand now that you don't need to switch your exercises.

 

[donjob]

i mainly train for strength. over time with the oly lifts and heavy coumpound movements coupled with a good diet size will come as a side effect, but strength is my goal. i see we have 2 totally different goals.

 

[bill23138]

Yea we do i just really want to know why the pros only work out one muscle group a day and how they could switch exercises when they do like 6 exercises on one muscle there isn't that many good exercises for muscles like shoulders.