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What muscles do you group?
- Thread starter RGS83
- Start date
Growth&Courage
New member
Mon: Chests/bis
Tue: Rest
Wed: shoulders/calves
Thu: Rest
Fri: Back/Tris
Sat: Quads/Hamstrings
Sun: Rest
I'm not rigid though, in response to combat boredom and repetitiveness I change my programs periodically.
Tue: Rest
Wed: shoulders/calves
Thu: Rest
Fri: Back/Tris
Sat: Quads/Hamstrings
Sun: Rest
I'm not rigid though, in response to combat boredom and repetitiveness I change my programs periodically.
I wouldn't put much time in worrying about this stuff. Way too much effort on splitting up muscles and hitting them with tons of exercises and angles. 99% of your progress will be driven by the core lifts.
Get stronger in the squat, dead, row, bench, overhead press, and chins. Pack on some serious muscle. Then, if you feel your physique needs some tweaking use some targeted assistance work. You have a limited amount of recovery, the less you dilute your efforts with suboptimal exercises the more you can focus on improving the core lifts.
Working a bodypart once per week runs headon into detraining and an experienced lifter just isn't going to improve much unless you are willing to compensate with anabolics and even then your gains would be much better not applying this method. This came from the whole "overtraining" thing back in the early 1990s before which the 3 on 1 off split (some even doing AM/PM workouts) was popular. I wrote a decently long post explaining this stuff and exactly why it doesn't work in detail - the link is below. You see, the whole 1x per week idea is based on trying to time your workouts properly to make optimal progression in a sort of endless growth/recover/growth workout to workout method. This is the essence of what is called single factor theory or supercompensation. It sounds like it makes a lot of sense but it's fucking wrong and it's been known to have been wrong for a damn long time now (long before the bodybuilders switched over to this 1x per week thing). What they did was totally misapply known and proven science simply because they were ignorant of what is called dual factor theory which includes a fatigue parameter. This theory has a mountain of scientific evidence. This is how the world trains it's athletes and has been doing it for a hell of a long time. US, X-Soviet, Eastern Block, Great Britain, China. We are talking near universal acceptance by every coach and researcher. This stuff is not new, but for whatever reason BBing has looked away from training research in favor of drug research and we are left with shitty programs stemming from ignorance and misapplied theory. Shit, it's one thing to disagree or choose not to incorporate something no matter how well accepted - wrong/right it doesn't matter as it is an individual's choice made from a position of knowledge. Unfortunately, the overwhelming majority of BBers have never even heard of dual factor theory and if they had these 1x per week splits wouldn't be here because it comprehensively accounts for overtraining and uses it to manipulate the body's response mechanism and force adaptation.
I already wrote out a post explaining the mechanisms in more detail, both single and dual factor. For those that are interested - have a look, it's well worth your time regardless of whether you choose to use the information or not. http://www.elitefitness.com/forum/showpost.php?p=4647007&postcount=22
Get stronger in the squat, dead, row, bench, overhead press, and chins. Pack on some serious muscle. Then, if you feel your physique needs some tweaking use some targeted assistance work. You have a limited amount of recovery, the less you dilute your efforts with suboptimal exercises the more you can focus on improving the core lifts.
Working a bodypart once per week runs headon into detraining and an experienced lifter just isn't going to improve much unless you are willing to compensate with anabolics and even then your gains would be much better not applying this method. This came from the whole "overtraining" thing back in the early 1990s before which the 3 on 1 off split (some even doing AM/PM workouts) was popular. I wrote a decently long post explaining this stuff and exactly why it doesn't work in detail - the link is below. You see, the whole 1x per week idea is based on trying to time your workouts properly to make optimal progression in a sort of endless growth/recover/growth workout to workout method. This is the essence of what is called single factor theory or supercompensation. It sounds like it makes a lot of sense but it's fucking wrong and it's been known to have been wrong for a damn long time now (long before the bodybuilders switched over to this 1x per week thing). What they did was totally misapply known and proven science simply because they were ignorant of what is called dual factor theory which includes a fatigue parameter. This theory has a mountain of scientific evidence. This is how the world trains it's athletes and has been doing it for a hell of a long time. US, X-Soviet, Eastern Block, Great Britain, China. We are talking near universal acceptance by every coach and researcher. This stuff is not new, but for whatever reason BBing has looked away from training research in favor of drug research and we are left with shitty programs stemming from ignorance and misapplied theory. Shit, it's one thing to disagree or choose not to incorporate something no matter how well accepted - wrong/right it doesn't matter as it is an individual's choice made from a position of knowledge. Unfortunately, the overwhelming majority of BBers have never even heard of dual factor theory and if they had these 1x per week splits wouldn't be here because it comprehensively accounts for overtraining and uses it to manipulate the body's response mechanism and force adaptation.
I already wrote out a post explaining the mechanisms in more detail, both single and dual factor. For those that are interested - have a look, it's well worth your time regardless of whether you choose to use the information or not. http://www.elitefitness.com/forum/showpost.php?p=4647007&postcount=22
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