HELP!! Is training one bodypart a week the real way???

[Gunnersrus]

is training one bodypart a week the real way or should i be training some bodyparts more times.

wt is the best one to build muscle size???

example chest once on a monday thn not again till the follow week

[Gunnersrus]

heres monday training

Monday

Chest

Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Peck-decs,3 sets of 10,6, 4 reps to failure
Pullovers, 3 sets of 10,6, 4 reps to failure

Abdominals

Abdominal Crunches , 5 sets to failure.
Reverse Crunches, 5 sets to failure

[Packard]

Are you sure you have this correct?

I have heard of working each body part just once per week, but never one body part per week.

There would be too much down time between workouts for this to be really effective in opinion.

I never heard of it and I don't think it would be effective.

[Gunnersrus]

Packard LOL thts just a example day i normally train 5 days a week tht was just monday work out i am tryin to ask the question if i done tht workout for the chest would i need to do another chest workout later on in week or is tht fine 4 a week recovery as chest still hurts today after doin tht workout yesterday, would i still gain muscle if i carry on doin this every week ??

[swanso5]

Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Peck-decs,3 sets of 10,6, 4 reps to failure
Pullovers, 3 sets of 10,6, 4 reps to failure

all your doing is inducing fatigue here and not much else...train chest twice a week doing flat bench 1 day and incline db the other...the other exercises aren't doing anything for you

for bench press do your 2 sets of 6 as heavy as you can then do 1 back off set of 10 after that

for db incline 2 to 3 days later do 3 x 10

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Gunnersrus]

wt makes y so sure the others aint doin anything?

wt program do u do thn n hav ya seen changes

[swanso5]

the others aren't doing anything becausethere not good exercies, light wt doesn't build anything

it doesn't matter what program i'm doing either but i have a log here

[Packard]

Packard LOL thts just a example day i normally train 5 days a week tht was just monday work out i am tryin to ask the question if i done tht workout for the chest would i need to do another chest workout later on in week or is tht fine 4 a week recovery as chest still hurts today after doin tht workout yesterday, would i still gain muscle if i carry on doin this every week ??

OK. If you work to failure the first chest day, then you want to work the chest light the 2nd workout of the week.

By light, I would mean 20% to 25% lighter poundages with like number of sets and reps.

The workout should feel easy.

The best way to do this is to work heavy on Monday, and light on Wednesday or Thursday. This will yield a 3 day rest after a light workout. You should feel fresh for your next heavy workout.

I was able to continue working like that right through to early 50s. I suspect you are younger than that so this should work well.

Note: I am not a big fan of working to failure. It over-tires the body. And it acclimates you to failure. If you acclimate to failure you will accept failure usually at some point just beneath your actual threshold. In other words you will learn to quit before your body is really ready to quit. Mentally training to failure is an error in opinion. Instead set a fixed number of reps you intend to get and then get that number. Say to your spotter (out loud), "I got 4 reps the last time I tried this; I'm planning on getting 5 reps this time. Don't help me unless I call for it. Stand about 1 foot back from the bench so you are out of sight. Step up and haul the weight up if I call for it. I don't force reps. If I call for it I have nothing left in the tank." (I said something like this each time I got down a benched heavy. I recommend it highly.)

Note: I got in the habit of asking the spotter to step back after a nervous and sweaty spotter was over face and dripped a raindrop of sweat into eye. Very distracting.

It really makes you want to do the rep yourself if you don't actually see the spotter. So it actually helps you complete the last rep.

[Gunnersrus]

Packard
like you said if im goin to train heavy on the monday and say i am going to train the chest again thurday shud i do the same workout as monday just lighter work out ??

[Packard]

Packard
like you said if im goin to train heavy on the monday and say i am going to train the chest again thurday shud i do the same workout as monday just lighter work out ??

You repeat exactly the heavy workout but with lighter weights.

You will be well-rested on Monday so in all likelihood you will be able to lift a bit heavier on Monday after a light workout on Thursday. Go ahead and do that. But keep the light day as a light day. Resist the temptation to do extra reps or extra sets because it feels light. It is supposed to feel light. The light day is allowing your body to recover, but it is training it just hard enough so that you will not feel any soreness when you resume your heavy lifting on your heavy day.

If you lift heavy just once a week and do not do a light workout in between you will likely feel sore after your heavy workout. The light workout is to prevent that, and it has to remain light enough so that you will be fully recovered for your next heavy workout.

[Gunnersrus]

ok thanks packard will do tht 2nite

[eran112003]

try this:
monday
leg
squat 6 set 15-12-10-8-6-4
lunge 4 set 10-10-10-10
leg press: 4 set 10-10-10-10
leg curl 2 set 10-8
lying reverse curl: 2 sets 10-10
push up max
front arm max
calves max

tuesday
shoulders
barbell front press 6 sets: 15-12-10-2
arnold press 2 sets 10 10
military dumbell press 2 sets
dumbell latheral raises 2 sets
bent over dumbell latheral raise 2 sets 10 10
upright row
front shrugs

wednesday off

thursday
chest
incline barbell 6 sets 15-12-10-8-6-4
incline dumbell fly 3 sets 10
flat bench press 5 sets
push ups max
dips 2 sets
decline dumbell press 2 sets 10 reps
ab crunch max
calves max rep

frıday
back
t bar row
barbell behind neck 6 sets
one arm dumbell pull 5 sets
wide grip pulldown 3 sets
chin up 2 sets

saturday or sunday it depends on you
biceps and triceps
barbell curl 6 sets
hammer curl 4 sets
standing dumbell curl 2 sets
barbell preacher curl 2 set
lying triceps extension 4 sets
french press 2 set
parallel bench triceps 2 sets
ropes max
close grip bench press 4 to ffailure
EAT CLEAN DO NOT CARDIO MUCH FOR 4 WEEKS
then switch your routine

[ultimatehlth]

The big mistake many make is training only one muscle group per workout. If you are an Olympic style power lifter it fine, but this is where people get confused, for strength and body building it's wrong. Muscles should ideally be training as a system. For example, chest and back ( lats) are a system in that they are antagonistic muscle groups. When one fires so does the other countering tension to produce stability. For a brief period after doing a set the stressed muscle decreases countering tension therefore allowing you to lift more in the antagonistic movement. For instance, bench press followed by lat pull down would allow a greater weight to be used in the pulldowns when the muscle are trained in superset fashion. Recent studies (connecting electrodes to muscle trained) have shown more muscle recruitment in this format.

Train each major muscle group one hard and one lite workout, days later, each week. The lite workout (sub-maximal, no failure) is to elicit increased muscle nutrition and enhance muscle coordination for max efforts on heavy days.

Personal Trainer Hollywood - Studio City