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one muscle group per day?
- Thread starter Lee
- Start date
Atomic Punk
New member
Yes. But that is just me. You will have to find out for yourself. I think that it is Gunther Schlierkamp who does one muscle per day, Monday through Saturday, and takes only Sunday off.
By saying "one muscle per day" btw, he means one major muscle group per day. He isn't using one day for just Calves, Abs or forearms.
By saying "one muscle per day" btw, he means one major muscle group per day. He isn't using one day for just Calves, Abs or forearms.
NYBodyguard
New member
Atomic Punk said:Yes. But that is just me. You will have to find out for yourself. I think that it is Gunther Schlierkamp who does one muscle per day, Monday through Saturday, and takes only Sunday off.
By saying "one muscle per day" btw, he means one major muscle group per day. He isn't using one day for just Calves, Abs or forearms.
not everything they say they accually do.
all the big boys spend hours in the gym daily not just 60 minutes and they train more then just one thing a day.
Its one of thoise things noone wants to hear.
Atomic Punk
New member
NYBodyguard said:
That's what the dude says he does. What else do I have to go by bro, since I can't read his mind to determine if he is lying, right?!
Anyhow, the question Lee asked, was if training one muscle group per day is common & moreover , worthwhile. NOT on wether or not friggin "big boys" lie about the volume of their training. My response was to indicate that "one a day" is in fact done(by me), and can achieve positive results.
Sammy Sosa
New member
I believe that most people including myself don't gain shit on 1 muscle a day.
onerepmaximum
New member
I train one muscle group a day. If you can train enough days a week, I think that's the way to go. It is for me at least. Everyone is different though. You may have to experiment a little till you find out what gives you the best results.
I train one body part per day including one day for biceps and one day for triceps. Abs and calves get worked into other days as well. I hit each body part once every 7 or 8 days. I'm only in the gym for 35-60 minutes per workout. Obviously some body parts get stimulated on off days ie. triceps on chest day and hamstrings on back/deadlift day but this program has worked well for me. I'm an ectomorph (at least I was before the gear
and I like the extra off time to ensure the most recuperation time.
and I like the extra off time to ensure the most recuperation time.i used to do chest back legs bis tris and traps twice a week, delts once a week.. i was gaining, but very lil.. i think cuz i was doin that for years.. when i first started it was each muscle once a week.. really good gains..
so now i switched back to once a week.. ive been on it for 2 weeks, and noticed awesome strength gains..
but once and a while i will switch back to 2x a week.. just for 2 weeks or so..
so now i switched back to once a week.. ive been on it for 2 weeks, and noticed awesome strength gains..
but once and a while i will switch back to 2x a week.. just for 2 weeks or so..
Lee
New member
the reason i ask this question is because i am rather tall, 6'5" and im only 18, so i will most likely grow another inch or two by the time im done growing. and the standard 3x8 wasnt doin much for me. although i loved 5x5 when i did it for 2 months. anyways, i could use some advice on the 1 muscle group per day. ie, how many lifts per group, what lifts hit the since group the best. i was thinking something like this.
Biceps: standing barbell curl, dumbell preacher, then concentration to wrap it up.
Triceps: Close grip bench, skull crushers, dips or tricep kicks to finish. then some wrist curls for forearms.
Chest: wide grip bench(pointer finger on power right), dumbell flies, dips to finish. then some weighted crunches for abs.
Back: deads a must, gms, bent over rows, then dumbell rows.
Shoulders + upper traps: military press, side dumbbell raises, shrugs, and seated butterflies for rear delts.
legs: squats, leg press, hamstring curls, and calf raises.
does this sound good? any different lifts that would help better with this style of lifting?
Biceps: standing barbell curl, dumbell preacher, then concentration to wrap it up.
Triceps: Close grip bench, skull crushers, dips or tricep kicks to finish. then some wrist curls for forearms.
Chest: wide grip bench(pointer finger on power right), dumbell flies, dips to finish. then some weighted crunches for abs.
Back: deads a must, gms, bent over rows, then dumbell rows.
Shoulders + upper traps: military press, side dumbbell raises, shrugs, and seated butterflies for rear delts.
legs: squats, leg press, hamstring curls, and calf raises.
does this sound good? any different lifts that would help better with this style of lifting?
Tom Treutlein
New member
I would do dips before flies on chest day. Just be though. If that widegrip bench is flat, switch it to incline.
Do some widegrip chin-ups instead of barbell and dumbbell rows.
Love the Shoulder/Trap day.
I'd throw in Romanian deadlifts on back day, and do the goodmornings on leg day.
Oh, bicep and tricep days look fine.
Do some widegrip chin-ups instead of barbell and dumbbell rows.
Love the Shoulder/Trap day.
I'd throw in Romanian deadlifts on back day, and do the goodmornings on leg day.
Oh, bicep and tricep days look fine.
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