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Bailey
(@bailey)
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I cant figure out what works better lifting like doing upper mon wed fri for example or doing like 1 body part a week is it possible to grow that way?


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johnnyb
(@johnnyb)
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Never do your entire upper body in one workout session, let alone do that three times a week!

One major bodypart per workout session is the answer.


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QueenofDamned
(@queenofdamned)
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Joined: 8 months ago
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once again, i agree with the big man. one bodypart per week. try to hit a "large" bodypart (legs) than a small bodypart the next session (shoulders or arms) then back to a big bodypart (back)

these are VERY large muscle groups and one must rest sufficiently after training them. you should feel entirely SPENT after doing a leg session.


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Bailey
(@bailey)
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Topic starter  

so basically if it dont hurt when its time to go i didnt do it right ?

🙂


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TheWon
(@thewon)
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so basically if it dont hurt when its time to go i didnt do it right ?

🙂

IMO - You should be exhausted, but not 'hurt'


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Bain
 Bain
(@bain)
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I think muscle soreness is not always related to how hard you worked. If you have done the same routine for along time you don't get the same response as you once did. THis is a good indicator it's time for a change in routine or exercise. Stick with doing most body parts once per week although I do traps and calves 2xs a week and abs 2-3xs a week.


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BigJim77
(@bigjim77)
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Joined: 9 months ago
Posts: 139
 

I train 1 body part a day
currently I do the following:

Mon Back
Tues Bi's and Tri's
Wed off
Thurs Chest
Fri Shoulders
Sat Legs
Sun off


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Bain
 Bain
(@bain)
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That's my 5 day split as well


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Steel Reserves
(@steel-reserves)
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Posts: 58
 

I like one body part per day, my split looks like this

Mon-chest
Tue-Back
Wed-tri
thru-bi's
fri-shoulders
sat-legs

I've tried a variety of splits over the years but always seem to come back to this one, works the best for me. Sometimes I'll take wed. off and combine tri's and bi's too.

SR


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Bain
 Bain
(@bain)
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Joined: 3 weeks ago
Posts: 9
 

I've tried to use 3 or 4 days splits before but I just can't do it. After I workout my chest, back, or legs I just can't put out the effort to work out my arms and shoulders.
although it usually takes me 8 days to workout all the bodyparts (depending on how I feel after the deadlifts on back days) my schedule look something like this:
mon-chest
tues-shoulder
wed-off
thurs-back
fri-biceps/triceps
saturday-legs
sunday-off


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morpheus
(@morpheus)
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I cant figure out what works better lifting like doing upper mon wed fri for example or doing like 1 body part a week is it possible to grow that way?

hell yeah you can grow that way heres my routine..4 on 1 off

mon-chest
tuesday-bi and tri compound sets
wed-back
thurs-legs&shoulders..its a killer i know
friday-off

repeat

o yeah 100 mg prop/tren ed 10 weeks
50-75 mg Anavar ed i never come off var 🙂


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fgump24
(@fgump24)
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Joined: 3 weeks ago
Posts: 1
 

heres mine:
mon-chest-bis
wed-back-tris
fri-shoulders-legs

cardio: tues-thurs-sat: 30min moderate


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Bain
 Bain
(@bain)
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Joined: 3 weeks ago
Posts: 9
 

hell yeah you can grow that way heres my routine..4 on 1 off

wow 4 days on? man i usually start to feel allittle over worked if i do 3 on 1 off for too long 4 would kill me. 2 on 1 off works for me but i really think 1 on 1 off it really good too


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Bailey
(@bailey)
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Joined: 1 month ago
Posts: 20
Topic starter  

thanks for the info im switching it up gonna try to see if i can do it that way. my main thing is im trying to lose that little bit of stomach fat thats hiding my abs but yet still wanting to build my arms and legs is it possible to cut yet put muscle on?


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Bain
 Bain
(@bain)
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Joined: 3 weeks ago
Posts: 9
 

sometimes yes, most of the time no. If your brand new to weightlifting, have taken a long break and just getting back, or are on AAS yes. Any other time no. Make your goal. what's more important to you; getting bigger or getting leaner? If it's bigger try to add some good quality lean mass by eating clean then do a dieting cycle to cut up without trying not to lose all that muscle. If it's the opposite and you want to get lean now diet down then build up. I think it would be easier to do the first because having that muscle will make it easier to lean out.


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