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  1. #1
    Banned LordHalbert's Avatar
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    Training one body part per day

    I know that many people do 2 body parts per day but I've been getting decent results with just one body part per day.


    My schedule is as follows:

    Day 1: Cardio + Abs
    Day 2: Cardio + chest
    Day 3: Cardio + triceps
    Day 4: Legs
    Day 5: Back
    Day 6: Cardio + Biceps
    Day 7: Shoulders

    What do u think?
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  2. #2
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    The set up needs to be different. Tri's after chest and bi's after back isn't good because both have gotten worked indirectly the days before.

    I'm not a big fan of seven day a week routines. Five to me is a better amount.
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  3. #3
    The BACKMAN DJAuto's Avatar
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    I agree with Lion. You need a rest day or two. You shouldn't need a day alone for biceps, and a day alone for triceps. Pair them up with another body part.

    You don't grow in the gym, remember that.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  4. #4
    Registered User Hardwork10's Avatar
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    +1 about the back/biceps day arrangment...

    but about the tricep/chest arrangement, i guess its alright? not the best arrangement, but it can be done, as i think that bench press dont work the triceps as hard as rows working the bicep
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  5. #5
    Banned LordHalbert's Avatar
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    I'm experimenting with the cardio and I find that with 4 sessions I start to lose some strength - i'm going to reduce cardio to 3 times a week.
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  6. #6
    Registered User boxertim's Avatar
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    my routine is similar'ish

    day 1 chest
    day 2 back
    day 3 legs
    day 4 shoulders
    day 5 arms ( count this as one body part not two like you do)
    day off

    repeat

    I try to do more parts per day...but it never seems to happen. Ideally I think i'd like to combine some stuff to get to 3 on and 1 off.
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  7. #7
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    For me I think one part a week training only works on a strongpoint. To bring up weakpoints I think they need to be trained more often. I also believe that 1 part a week training is fine for a change up.
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  8. #8
    Registered User boxertim's Avatar
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    Originally Posted by spirit3530 View Post
    For me I think one part a week training only works on a strongpoint. To bring up weakpoints I think they need to be trained more often. I also believe that 1 part a week training is fine for a change up.
    ok...lets hear your routine....
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  9. #9
    writes scary stories I_love_crows's Avatar
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    I train one bodypart per week, rarely will I combine them...

    Triceps and chest get worked the same day, and abs get worked every other day. I always make sure to have a rest day for repair and alleviation of the DOMS that often occurs with each body part.
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  10. #10
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    Arms a day after shoulders isn't much better either.

    I think a better way to set up a five day split would be something like this.

    Day 1: Shoulders
    Day 2: Back
    Day 3: Chest
    Day 4: Legs
    Day 5: Arms
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  11. #11
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    Originally Posted by LordHalbert View Post
    I know that many people do 2 body parts per day but I've been getting decent results with just one body part per day.


    My schedule is as follows:

    Day 1: Cardio + Abs
    Day 2: Cardio + chest
    Day 3: Cardio + triceps
    Day 4: Legs
    Day 5: Back
    Day 6: Cardio + Biceps
    Day 7: Shoulders

    What do u think?
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  12. #12
    conscientious jmonty's Avatar
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    i guess it depends on what you want. are all your body parts equally devoloped?

    a mistake i'm guilty of often is training my legs as often as chest and back when my legs are way behind..
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