How effective is working one muscle group per day?

Question

I had been working two per day 6 days a week i have grown alot and packed on a good amount of mass . It has now been 90 days so I changed to a different type of routine now i'm working one muscle group per day. I was wondering if maybe this will make new growth or not be very effective at all?

Answer 1

I agree with Elite Fitness... to a point.

I usually do body part training and usually hit each muscle group about once a week. It allows me to go pretty much all out during each gym session.

Although, I do like to pair 2 body parts (if possible) for each session. For instance, my splits look like this:

1) Chest / Rotator cuffs
2) Back / traps
3) Shoulders / Forearms
4) Arms (Bi's / Tri's)

You could do legs on a 5 and 6th day but my knees can't handle weight bearing activities like squats / lunges.

I've noticed that most body building magazines do this sort of training split (in one form or another). It has worked decently for me and does allow each muscle group to rest and be fully charged for the next section. I also try to pair a large muscle group with a smaller one (i.e. chest and rotator cuff). Rarely do a workout solely for a small muscle group (100% bicep work for instance).

Give it a shot... if you don't see the results you are looking for, you may want to go back to your original regime.

Good luck.

Answer 2

I recommend spending more time with mulit-joint (complex) exercise rather than single joint exercise (e.i. bicep curl) to get the most bang for your time.

Working one muscle group per day (or also knows as the body split) was introduced by bodybuilders during the same time when steroid hit the market. Steroid allows a person to hit multiple sets per muscle group. However, it does not work as well for an average Joe.

If you want to gain more muscles, spend more time with exercise that will target the most amount of muscle group. E.i. Squat, dead lift, Olympic lift, push-up, pull-up, lunges, etc. It will help you gain even more muscle mass. You will see a much faster muscle growth with these type of exercise.

I hope that makes sense.

Answer 3

I choose grouping pull (back and biceps), push (chest, shoulders, and triceps), and decrease (center and legs). shop issues elementary. I purely do compound excersises now to boot. i've got positioned on a important volume of lean muscle groups on condition that I stated faraway from isolation, and my joints are thanking me too.