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Training one bodypart a day per week

Massive G

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I am getting extremely blasted at work with no end in site. I have almost always been a push, pull, legs, kinda guy...meaning everything together push - chest shoulders tris, pull - back bis abs forearms, and legs.
I used to train 3 days on one day of eventually after many years of training and gaining strength it evolved to EOD training.
In college my last 2 years I was competing, taking 18 credits with labs, and working part time. So the only time I could train was at 3 - 4
pm before my shift started.
I can't find my journals as they are packed away some where but did find reference to the split I was using back then written on the back of a log book page and it was split like this -
Chest
Legs-quads calves
Lats, Hamstrings abs
Shoulders
Arms

Does anyone consistently train this way?? ....I would most likely do it at 6 am or so since I have a gym at home, everything except leg hack press so it would have to be the gym at work.

Most nights I don't get into the gym until 7 and it's on site a work so it's makes it worse as I am ready to go home after 11 or 12 hours and I still feel like I am "at work"

I would do 8 minutes of HIT cardio on each training day to warm up, but have always loved training push pull legs. Not looking to break any barriers anymore just continue to gain and stay healthy. I just went out and did triceps only because I did back bis and abs last night, but it felt pretty good I could see arms as a decent workout after the hit cardio biceps, triceps and forearms and maybe some more abs or calves.
 

LATS

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I can't do every day routines.. I've tried.. Just get fried even on low volume... I'm still a every other day trainer.. Will be til the end.. I can see the benefits of training like your talking about.. But my system is fried quickly..
 

upeccmi

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I've been doing this for many years. As I got older, I found I could not handle 2 bodyparts in a day. I found I had more strength and energy to blast through a 45 min workout. I actually been doing 1 bodypart, 7 days per week, Mon-Fri I come back in the evening and do 1/2 hour of cardio with abs or lower back or something like that.
 

Archer

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Being pressed for time I'll do deads one day, squats another, then bench on a third day, so a 3 day a week routine.

I'll do a few accessory lifts for lagging parts, calves and shoulders mostly, on whatever day fits them, but I'm done within 45 min or less, and have nice DOMS the following day or two so I feel accomplished

Not the most ideal for max gains but I'm not shrinking and I'll add weight here and there so it is working
 

A50#

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I can't do every day routines.. I've tried.. Just get fried even on low volume... I'm still a every other day trainer.. Will be til the end.. I can see the benefits of training like your talking about.. But my system is fried quickly..
I'm with you LATS. I might be able to hang for a week or two but then I would end up over trained or injured. I train 3-4 x per week now and it works for me because I need those rest days to recover. I think EOD could work though because of the full rest day between sessions.
 

mike1605

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I've been doing 2 a days and a different body part every day for over 3 years minus time off for hernia repair. I know it not ideal but my ocd wont let me take a day off. Really sucks some days.
 

psychor

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I've been training with a split similar to this the last few weeks and so far I like it. Just have to make sure to not over train some days so I can keep on schedule and not feel burned out.

Quads
Chest
Back
Delts
Hams
Arms
Calves 2-3x week
abs 1-2x week

I think this is how Dexter Jackson trains now also.
 

goal245

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I can only train 4 times per week, any more and I can't train as hard and it's a wasted workout.

Mon: Shoulders, Tris
Tues: Legs
Wed: Off
Thurs: Back, traps
Fri: Chest, Bi
Sat Off
Sun Off

each workout takes less than an hour
 

psupower

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I can't do every day routines.. I've tried.. Just get fried even on low volume... I'm still a every other day trainer.. Will be til the end.. I can see the benefits of training like your talking about.. But my system is fried quickly..
How do you break up your workouts with split doing this?
 

PitbullTank

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are you being wore down from the frequency or the intensity of the low volume?

possibly:
-instead of your normal 3 on 1 off maybe goto a 2 on 1 off for extra recovery w same split you always do...
-keep same split but switch from your low volume super intense stuff, to just your basic ~3 exercises ~3 sets w no real care abut beating a logbook just feeling and working the muscle
-Instead of 1 muscle, maybe just a 2 muscle standard split like chest/tri... legs.... back bis... shoulders traps calfs
 

tenny

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ive trained 5 days a week for many many years....
I build my foundation on training like this...

doing 1 body part per training day....

international bench day Monday
legs on tues
would normally take weds off
delts
back
arms
 

Mastodon

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I've trained on a 4 day a week split for many years now.

Mon- Back
Tue - Chest
Wed - Off or do cardio
Thur - Legs
Fri - Shoulders and Arms
Sat and Sun - Off

I'm an older trainer and like this split because it allows me to recover and make better progress than when I train each major body part more frequently. I do often add in 3 sets of a bicep exercise after training back and a tricep exercise such as close grip bench or dips after training chest.
 

biglizard225

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I've got a very sensitive CNS, I've been training 5 days a week 80% my lifting career if you will.

Training one body part a day is the only way I don't run myself into the ground

Looks like this

Sunday: Off
Monday : Hams and Quads
Tuesday: Off
Wednesday: Chest
Thursday: Back
Friday: shoulders
Saturday: Arms

Gains aren't crazy Fast but there steady and I keep a level head training this way
 

Massive G

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are you being wore down from the frequency or the intensity of the low volume?

possibly:
-instead of your normal 3 on 1 off maybe goto a 2 on 1 off for extra recovery w same split you always do...
-keep same split but switch from your low volume super intense stuff, to just your basic ~3 exercises ~3 sets w no real care abut beating a logbook just feeling and working the muscle
-Instead of 1 muscle, maybe just a 2 muscle standard split like chest/tri... legs.... back bis... shoulders traps calfs
Thanks for the feedback all....

pitt, I tend to blast the shit outta of let's just say chest shoulders tris right now and for a while been pre-exhausting to keep weights down and intensity up I train very quickly too less than a minute between sets, problem is it's almost nine when I get home from the gym -which is at work- and I am hyper accelerated till 1 am then back up at 5 am and off to work by 7.
I thought of returning to heavy rest pauses higher rep range frequencies but my cardiologist say such a huge improvement in my heart health EF going up almost 15 points after I stopped destroying myself with tons of weight, I have seen him for over 8 years and he tells me of the bb'ers that come in and their hearts are in bad shape and he tells them to quit the heavy weights and high doses and they say they are fine.

like LATS and the other vets said above - training ED burns me out quick...not sure if just blasting one bodypart a day will but I will try it for a bit and see
I ain't trying to win the olympia anymore just maintain size and lean out ...and get some sleep! :
 
Last edited:

Punisher787

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I'm with you LATS. I might be able to hang for a week or two but then I would end up over trained or injured. I train 3-4 x per week now and it works for me because I need those rest days to recover. I think EOD could work though because of the full rest day between sessions.
Well said

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Marvin Martian

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Trying real hard to get to 50 posts huh?
;)
Come on man - you don't think that was a quality post? :D

I don't think dudes understand that the whole point of the 50 post rule isn't just to fng see if you are capable of actually making 50 posts!!! :banghead:

OT - hope you got that pm man - what a dumbass :eek:
 

B-Trotter

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Trying real hard to get to 50 posts huh?
;)
The guy joined may 2016, we're now in 2017. Clearly he's not a post whore.

Regarding the Q, I personally prefer to train one bodypart a day. Anymore than this and I just cannot keep up meaningful intensity.
 

Massive G

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The guy joined may 2016, we're now in 2017. Clearly he's not a post whore.

Regarding the Q, I personally prefer to train one bodypart a day. Anymore than this and I just cannot keep up meaningful intensity.
I didn't copy all his posts but really maybe just a boy amongst me n with only a few words to say....

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Punisher787

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I didn't copy all his posts but really maybe just a boy amongst me n with only a few words to say....

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Who knows but most likely not when done in low...

Who knows but most likely not when done in low dosage

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Ohh..Good to know. Thanks bro Sent from...

Ohh..Good to know. Thanks bro


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Lmao! Ur on to me! Can't do shit until then! ...

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Wow...Loving all the attention from my bros [emoji41]

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