Training one body part a week?

[Histo55]

Need some help boys. Is it alright to train each body part once a week and if i do, will it cause decline in any 1RM???

[Mizzarler]

why would it bring down your 1rm?? if anything youll get stronger, check the training section to find a split that works for you

[Enforcer]

Need some help boys. Is it alright to train each body part once a week and if i do, will it cause decline in any 1RM???

It will get you stronger bro. You are gicing your body more time to rest. You only grow when u are resting, not while u r training

[MELTDOWN]

i've always reserved each day for a body part. i could never feel "finished" when i tried a split. i can fully expire each muscle group that way. and on a side note, i never have got on the 1rm train either.

[Matt Dickerson]

Need some help boys. Is it alright to train each body part once a week and if i do, will it cause decline in any 1RM???

Training for maximal strength is different than training for maximal hypertrophy.

For max hypertrophy most bodybuilders will advocate hitting the larger body parts once per week with a high amount of volume and then rest. Smaller body parts like calves, forearms twice per week if need be. This gives the body plenty of time to grow back.

For improving maximal strength (1rm) it is highly a function of improving technique, improving the rate of force production, and overcoming CNS limitations. It is true that a larger muscle is capable of being a stronger muscle but the previous factors are far more important. Ever see a small guy that hardly looks like he touches a weight out bench, squat or dead lift a huge swollen guy? This happens because he trains for maximal strength.

If you look at the top olympic and powerlifters in the world, they often train a lift several times per week. Olympic lifters stay mostly in the 75-85% range and many powerlifters will train a lift twice per week once per week up to 100% and the other time in the 50-75% range for speed. This is true for strong man as well only the main lifts are replaced with the events. In addition to performing the main lifts, strength athletes will perform extra workouts with special exercises that train the muscle groups responsible for the main lifts several times per week. They do these special exercises with moderate weights and utilize higher reps to near failure. This greatly improves strength and hypertrophy to an extent but isn't ideal for pure hypertrphy training.

[Terranova1340]

Training for maximal strength is different than training for maximal hypertrophy.

For max hypertrophy most bodybuilders will advocate hitting the larger body parts once per week with a high amount of volume and then rest. Smaller body parts like calves, forearms twice per week if need be. This gives the body plenty of time to grow back.

For improving maximal strength (1rm) it is highly a function of improving technique, improving the rate of force production, and overcoming CNS limitations. It is true that a larger muscle is capable of being a stronger muscle but the previous factors are far more important. Ever see a small guy that hardly looks like he touches a weight out bench, squat or dead lift a huge swollen guy? This happens because he trains for maximal strength.

If you look at the top olympic and powerlifters in the world, they often train a lift several times per week. Olympic lifters stay mostly in the 75-85% range and many powerlifters will train a lift twice per week once per week up to 100% and the other time in the 50-75% range for speed. This is true for strong man as well only the main lifts are replaced with the events. In addition to performing the main lifts, strength athletes will perform extra workouts with special exercises that train the muscle groups responsible for the main lifts several times per week. They do these special exercises with moderate weights and utilize higher reps to near failure. This greatly improves strength and hypertrophy to an extent but isn't ideal for pure hypertrphy training.


I really enjoy reading things like this on the forum, it is great information and just one of the many reasons I come here Thanks Matt!

[BrotherInArms]

Word. You'll get stronger 'cus you have more time to stretch. And, your body will thank you for that.