View Full Version : 1 Muscle a day splits
What do you guys like for 1 muscle a day training splits?
prowrestler
04-06-08, 9:38 pm
What do you guys like for 1 muscle a day training splits?
really lets you dial in the pain to that muscle. lots of concentration in that single bodypart and allows for total development if trained correctly.
i am a fan of it.
Got to agree with prowrestler. Big fan of the once a week training split, one major muscle group a day.
Warning though. If you are training biceps by themselves, or any other small muscle group, the tendency to overtrain is everpresent in the workout.
I prefer major muscle groups once a week, then with a secondary smaller muscle group in the same workout, after I've fried the major one.
Example, back, then bis.
Chest, then tris.
I treat quads, hams, back, and chest as seperate days. Each on needing much attention. I then throw on an extra day for shoulders/calves/ possibly some light tricep/Bicep action to feel a pump.
Big fan though of hitting the large groups first, and having them be the only major group worked that day. Allows you to keep the bloodflow in that area, and really do some work.
Things like the push-pull days I think detract to much from eachother, as well as doing quads and hams on the same day. The hamstrings are a major muscle group, large and meaty, and deserve their own day filled with stiff-leg and lying/sitting reverse curls.
pain4life
04-07-08, 1:21 am
I personally love only working one muscle a day. I have found that it allows me to concentrate 100% on that one muscle group. When I worked two muscle groups a day, I felt I couldn't produce enough energy for each muscle, thus not getting the most out of my workouts.
If you are only working one muscle a day however, there is no need to lift for more than 45-60 minutes. After that time frame it tends to become over trained.
zanderfever
04-07-08, 1:52 am
Definately a good way to go for training. You can't really train bi's, tri's, traps, and calves alone though. With that in mind I have this split-
Back
Chest, calves
Delts, traps
Quads, Hams
Bi's, Tri's
Rest
hell yea fellas...i agree with all thats said
one issue i got is giving enough time between my squat and deadlift days
i was previously doing them back to back
this week i switched to legs, chest, back, shoulders, arms
what do guys to do make sure you get enough rest between those days?
Big Wides
04-07-08, 9:59 am
hell yea fellas...i agree with all thats said
one issue i got is giving enough time between my squat and deadlift days
i was previously doing them back to back
this week i switched to legs, chest, back, shoulders, arms
what do guys to do make sure you get enough rest between those days?
72 hours between back and legs. so if you hit legs on monday do back on thursday
Enforcer
04-07-08, 10:09 am
What do you guys like for 1 muscle a day training splits?
Mon- Chest
Tues- Back
Wed- Rest
Thurs- Legs
Fri- Shoulders
Sat- Arms
Sun- Rest
Plain and simple bro
bdb1513
04-07-08, 10:14 am
i've been on this split for a while
mon-chest
tue-back
wed-shoulders
thrus-rest
fri-arms
sat-legs
sun-rest
seems to give plenty of rest for accessory muscles before using them again to assist other body parts.
i've been on this split for a while
mon-chest
tue-back
wed-shoulders
thrus-rest
fri-arms
sat-legs
sun-rest
seems to give plenty of rest for accessory muscles before using them again to assist other body parts.
X2.....been working for me.
houseofpain
04-07-08, 10:53 am
Been on a split like this:
Chest, tri's
Rest
Back, bi's
Shoulders, calves
rest
legs
Thinkin about switching up my split. I've got a couple issues with some body parts that I need to address soon. We'll have to see. One a day split seems appealing...
bdb1513
04-07-08, 11:13 am
X2.....been working for me.
yeah..i started out doing routine 9 out of the AOM..and just kept the split and changed up sets and reps and shit
ChandlerXJ
04-07-08, 1:07 pm
quads, tris
chest, abs
off
delts, calves
hams, bi's
off
back
ionicrod
04-07-08, 3:03 pm
i do this, and i have seen a lot of gains from it, I have never had much luck with just training one group per workout, especially for the smaller muscle groups. i find the key to this workout is just timing the rest day correctly.
chest/ tris
legs
rest
shoulder/ traps/ abs
rest
back/ bis
rest
restart the split... or sometimes i throw in another rest day...
Monday- Quads, Hams,
Tuesday- Chest, abs
Wednesday- Rest
Thursday- Back
Friday- Shoulders, abs
Saturday- Rest
Sunday- Rest
valued responses...
i know i can rely on the forum for knowledge and answers
zanderfever
04-07-08, 4:06 pm
The above splits are good, but they all pretty much have one day a week to train calves, and that is simply not enough. Add in calves on another day or two and they'd work
Joe_clay
04-07-08, 4:28 pm
I combine Legs into just one day - maybe thats just me not favouring leg workouts!
My split is 1 muscle a day
Chest
Biceps
Shoulders
Triceps
Back
Legs
Will throw Forearms/Abs in on a day when i have more time in the gym, this will vary by week
I guess alot of people wont agree with me giving 1 day each to Bi's and Tri's and also my 1 day for legs and also the fact i dont split out Calves, Hams and Quads into different days.
This is where i lack knowledge and i have read through loads of threads to get some tips, so i need to start to put together a new routine.
zanderfever
04-07-08, 9:43 pm
I combine Legs into just one day - maybe thats just me not favouring leg workouts!
My split is 1 muscle a day
Chest
Biceps
Shoulders
Triceps
Back
Legs
Will throw Forearms/Abs in on a day when i have more time in the gym, this will vary by week
I guess alot of people wont agree with me giving 1 day each to Bi's and Tri's and also my 1 day for legs and also the fact i dont split out Calves, Hams and Quads into different days.
This is where i lack knowledge and i have read through loads of threads to get some tips, so i need to start to put together a new routine.
If I were you, i'd consolidate a little with your routine. Maybe something like
Chest, Triceps
Back, Biceps
Shoulders
Legs
Rest
Keep in mind that you'll want to separate leg and back days for squats and deadlifts
Here's my current split... I'm nutz...
Legs
Chest and Tris
Back
Shoulders
Bis and Grip
Legs
Chest and Tris
DAY OFF
Back
Shoulders and Tris
Bis and Grip
REPEAT!!!
Disclaimer... I am a nut!
Definitely agreed that bis or tris aren't gonna be a day to themselves, I feel a 4-day split is pretty ideal for the vast majority.
72 hours between back and legs. so if you hit legs on monday do back on thursday
Certainly agreed with this as well.
And since we're all posting our current splits I guess I'll join
chest/bis
off
legs
off
shoulders/tris
back
off
Joe_clay
04-08-08, 5:47 am
If I were you, i'd consolidate a little with your routine. Maybe something like
Chest, Triceps
Back, Biceps
Shoulders
Legs
Rest
Keep in mind that you'll want to separate leg and back days for squats and deadlifts
Cheers, like i said in my comment i need to look at my routine so thanks for the advice. What about splitting legs up into Hams, Quads & Calves? What would recommend as a decent split then?
zanderfever
04-08-08, 6:48 am
Here's my current split... I'm nutz...
Legs
Chest and Tris
Back
Shoulders
Bis and Grip
Legs
Chest and Tris
DAY OFF
Back
Shoulders and Tris
Bis and Grip
REPEAT!!!
Disclaimer... I am a nut!
That is a crazy split. ADD CALVES. You could probably just add them after the first shoulder workout and the lasdt bi's and grip workout
That is a crazy split. ADD CALVES. You could probably just add them after the first shoulder workout and the lasdt bi's and grip workout
Sorry, I should have mentioned I do them on Back and Leg Days, usually with Ab Work.
xxscaxx
04-08-08, 10:52 am
my split is usually:
Legs/calves
chest
back
shoulders/calves
arms
rest
rest
this week im changing it up though...
chest
legs
rest
back
shoulders
arms
rest
not much of a change, but whatever lol.
bobbymart
04-08-08, 12:49 pm
after a year of training I got a split that works for me
mon chest
tues rest
wed back
thurs rest
fri arms and shoulders
sat rest
sunday legs
the reson for the rest days in between is that I run 2-3 miles on training days and do jiu jitsu for 2 hours as well I need the extra rest
zanderfever
04-08-08, 8:00 pm
Cheers, like i said in my comment i need to look at my routine so thanks for the advice. What about splitting legs up into Hams, Quads & Calves? What would recommend as a decent split then?
I personally always do hams and then quads on the same day simply because they are linked in almost every leg exercise. Squats, lunges, hack squats, leg press, etc all work both to varying degrees. Its tricky to switch them up with effectvie workouts for one and not the other, so i would just do calves multiple times a week on different days with at least a day in between for rest.
zanderfever
04-08-08, 8:02 pm
Oh, I messed up with the split i posted.
Original-
Chest, Triceps
Back, Biceps
Shoulders
Legs
Rest
Edit-
Chest, Triceps, Calves
Back, Biceps
Shoulders, calves
Quads, Hams
Rest
The only changes were adding calves after triceps and shoulders. If your short on time, superset tri's/a delt head with calves.
michaelvollset
04-11-08, 11:43 am
a nice split (the house'):
day1: chest
day2: back
day3: off
day4: shoulders
day5: arms
day6: off
day7: chest
day8: back
day9: off
day10: shoulders and triceps
day11: biceps and LEGS
day12: off then repeat
doing calves 4 times a week and abs every other day.
zanderfever
04-12-08, 12:15 am
a nice split (the house'):
day1: chest
day2: back
day3: off
day4: shoulders
day5: arms
day6: off
day7: chest
day8: back
day9: off
day10: shoulders and triceps
day11: biceps and LEGS
day12: off then repeat
doing calves 4 times a week and abs every other day.
Why legs once every 12 days?
BrotherInArms
04-13-08, 11:47 pm
One muscle-a day splits?
Love 'em.