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  1. #1
    Registered User eleni611's Avatar
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    one exercise per muscle?

    I am currently doing one exercise per muscle, 3 sets of 6 reps as heavy as I can go...is one exercise enough? It's really all I have time for. I go to the gym earrrrly in the morning before school and then come home, eat, take a shower, and cook food for the rest of the day since I won't be home.
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  2. #2
    Anti muffin-top bull.dogz's Avatar
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    Originally Posted by eleni611 View Post
    I am currently doing one exercise per muscle, 3 sets of 6 reps as heavy as I can go...is one exercise enough? It's really all I have time for. I go to the gym earrrrly in the morning before school and then come home, eat, take a shower, and cook food for the rest of the day since I won't be home.
    What's your split look like? This almost sounds like you do one exercise then go home.
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  3. #3
    Registered User Zenree's Avatar
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    Originally Posted by eleni611 View Post
    I am currently doing one exercise per muscle, 3 sets of 6 reps as heavy as I can go...is one exercise enough? It's really all I have time for. I go to the gym earrrrly in the morning before school and then come home, eat, take a shower, and cook food for the rest of the day since I won't be home.
    The short answer is no --- 1 exercise per body part is not enough to gain size -- is that your goal?

    What else are you doing at the gym? Cardio? How long?
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  4. #4
    Registered User eleni611's Avatar
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    Monday and Thursday is biceps, triceps, shoulders, and back and this is my routine

    Barbell bicep curls; 3 sets of 6 reps as heavy as i can go
    Incline dumbell curl; 1 set of 6 reps as heavy as i can go

    Triceps extension; 3 sets of 6 reps as heavy as i can go

    Lateral raise; 3 sets of 6 reps as heavy as i can go
    Dumbell press; 1 set of 6 reps as heavy as i can go

    Wide grip pull down; 3 sets of 6 reps as heavy as i can go

    Then i do 3 sets of chin ups (as many as i can do) and the same for pull ups

    I guess i do a little more than 1 exercise, but it doesn't feel like it's enough..Then i do HIIT cardio after (20 min)

    I'm happy w/ my lower body and abs routine, it's just my upper body routine i'm concerned with...thanks! and my goal is hypertrophy
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  5. #5
    Anti muffin-top bull.dogz's Avatar
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    I prefer at least 3 exercises per body part. If I were you I would use Monday (or Thursday; whichever you prefer) for Chest and arms and the other day for back and shoulders.
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  6. #6
    Registered User eleni611's Avatar
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    bulldogz, are you saying that i should work each muscle once per week, but use about 3 exercises per muscle?
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  7. #7
    Anti muffin-top bull.dogz's Avatar
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    Originally Posted by eleni611 View Post
    bulldogz, are you saying that i should work each muscle once per week, but use about 3 exercises per muscle?
    How many days a week are you going to the gym? Do you do legs twice a week as well?

    If you're going 3 days a week I would suggest something like this:

    chest/arms
    legs/abs
    back/shoulders

    If you want to train each body part twice a week, then you'll be in the gym 6 days a week. One exercise per body part isn't really going to get you very far.
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  8. #8
    Registered User eleni611's Avatar
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    Yes, I train legs 2x a week. I do 4 days of HIIT cardio, and 6 days of lifting. Each muscle is worked 2x a week, but with one or two exercises per muscle. I really do not have time to add any more exercises, UNLESS I train my upper body only 1x a week, and do biceps, triceps, and chest on one day, then shoulders and back on another day, and do 3 exercises per muscle...would that be good? It just doesn't seem like enough to train a muscle only 1x per week.
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  9. #9
    Anti muffin-top bull.dogz's Avatar
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    Originally Posted by eleni611 View Post
    Yes, I train legs 2x a week. I do 4 days of HIIT cardio, and 6 days of lifting. Each muscle is worked 2x a week, but with one or two exercises per muscle. I really do not have time to add any more exercises, UNLESS I train my upper body only 1x a week, and do biceps, triceps, and chest on one day, then shoulders and back on another day, and do 3 exercises per muscle...would that be good? It just doesn't seem like enough to train a muscle only 1x per week.
    Go with the 3 day split then, you'll be able to work each muscle group 2x a week. When I did it, I would train heavy 1st 3 days, then the next 3 go with lighter weight and higher reps. I saw great improvements this way. Go with 3 exercises per body part.
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  10. #10
    eats carbs before bed triangle's Avatar
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    I dunno, I do one exercise per muscle group twice a week and it works just fine. More isn't necessarily better.
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  11. #11
    Anti muffin-top bull.dogz's Avatar
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    Originally Posted by triangle View Post
    I dunno, I do one exercise per muscle group twice a week and it works just fine. More isn't necessarily better.
    Every one is definitely different. I respond to more exercises and feel better doing 4-5 different things.
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