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why work one body part?

MaroSturdy

By MaroSturdy
in Bodybuilding & aesthetics

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MaroSturdy Member

MaroSturdy

Posted
Posted

well why do ppl work out just one part of their body? like for example, a persons gym plan may look like this...

monday - abs

tuesday - cardio

wednesday - thighs + calves

thursday - arms + abs

Friday - cardio

Saturday - arms + back

Sunday - off

---

the above is a very rough example.

----

why do u work on only a couple / or one body part at a time? and when you're at the gym how long do you work on it? half an hour? 1 hour etc

can some ppl post their work out routines... can u make is simple cos i am new to this routine stuff :(

please reply! ta

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Lamborghinilova Member

Lamborghinilova

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If you work a muscle group properly, it should take more then 24 hours to fully recover, and therefore you can't work the same muscle group every day of the week...

By focusing on one or two muscle groups you ensure that you get a good workout, and stimulate growth in the muscle.

If you want to see a variety other people's routines, the best place to look would be the Journal section, or you can download a training plan from the database at Bodybuilding.com.

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Matrix Member

Matrix

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People generally work up to this over months/years.

I'll try to explain this simply:

Generally a beginner will make good initial gains from a whole body programme done 3x per week on nonconsecutive days.

With plenty of rest this gives them time to recuperate (DOMS) rest and grow along with learning good technique to execute the exercises correctly, making strength gains(neural adaptation), tendon and ligament strngth gains then finally hypertrophy(growth).

As an individual gets stronger, they can move on to a split programme because they mave have difficulty training each body part with sufficient intensity or volume to ellicit gains in strength or hypertrophy. (there are exceptions here).

Also boredom plays a role here, whole body programmes can be boring.

The next step may be an upper/lower or push/pull split performed say 2x per week(M,T,T,F).

From here we move to a 3 or 4 day split where generally you would train a big body part(Chest/Back/Thighs/Shoulders) and add a smaller one (Bi/Tri/Ab/Calves).

The theory here is that by annialating a body part once per week, you provide maximum recovery and can really train intensly. That is why BBuilders favour this type of training in general.

Frequency and Volume/Intensity are inversely related so the more frequently you train a body part, the less intensly or volume you can use on it before you over train. As BBuilders become advanced, they need to really overload each bodypart with Hi Intensity(weight or techniques like forced reps etc) to stimulte continued gains and it is difficult to do this if you are training each body part three times per week.

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ohjoshua Veteran member

ohjoshua

Posted
Posted

The rational behind splits (doing only one body part per session)

is you can put more effort/enegry into the muscle group your are targeting.

.......................................

but if your just starting you will usually make the fastest progress by doing a full body routine.

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MaroSturdy Member

MaroSturdy

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The rational behind splits (doing only one body part per session)

is you can put more effort/enegry into the muscle group your are targeting.

.......................................

but if your just starting you will usually make the fastest progress by doing a full body routine.

if I want to build muscle on my glutes, thighs, and calves.... and also abs, a little on my back and a little on my arms, + burn 8 kgs of fat.... what should my gym routine look like?

please help!

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becbec Senior member

becbec

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Posted
The rational behind splits (doing only one body part per session)

is you can put more effort/enegry into the muscle group your are targeting.

.......................................

but if your just starting you will usually make the fastest progress by doing a full body routine.

if I want to build muscle on my glutes, thighs, and calves.... and also abs, a little on my back and a little on my arms, + burn 8 kgs of fat.... what should my gym routine look like?

please help!

For glutes and thighs: leg press, lunges, squats, inner and outer thigh exercises (maybe your gym has a multi hip machine), leg curl (for backs of your legs)

Calves: calf raises

Abs: Crunches, incline crunches, cable crunches, hanging leg raises

Back: Lateral Pulldowns (wide and close grip), db rows or cable rows

Arms: tricep pulldowns, bicep curls, shoulder press

Fat burning: HIIT cardio, you'll find a few posts around here and there about this

There are endless exercises that you can do for your target muscles, these are only a few (the ones I do)

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MaroSturdy Member

MaroSturdy

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The rational behind splits (doing only one body part per session)

is you can put more effort/enegry into the muscle group your are targeting.

.......................................

but if your just starting you will usually make the fastest progress by doing a full body routine.

if I want to build muscle on my glutes, thighs, and calves.... and also abs, a little on my back and a little on my arms, + burn 8 kgs of fat.... what should my gym routine look like?

please help!

For glutes and thighs: leg press, lunges, squats, inner and outer thigh exercises (maybe your gym has a multi hip machine), leg curl (for backs of your legs)

Calves: calf raises

Abs: Crunches, incline crunches, cable crunches, hanging leg raises

Back: Lateral Pulldowns (wide and close grip), db rows or cable rows

Arms: tricep pulldowns, bicep curls, shoulder press

Fat burning: HIIT cardio, you'll find a few posts around here and there about this

There are endless exercises that you can do for your target muscles, these are only a few (the ones I do)

i know wat i should do, i do most of them already but i just do it at random, i dont really have a 'plan' or gym routine

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ohjoshua Veteran member

ohjoshua

Posted
Posted
The rational behind splits (doing only one body part per session)

is you can put more effort/enegry into the muscle group your are targeting.

.......................................

but if your just starting you will usually make the fastest progress by doing a full body routine.

if I want to build muscle on my glutes, thighs, and calves.... and also abs, a little on my back and a little on my arms, + burn 8 kgs of fat.... what should my gym routine look like?

please help!

Ok I will..... ( i take a lot from this forum and dont give much advice)

I need to ask a couple of questions first...

you told me goals ( a pic of what you would like would make it easyer)

Any meds I should know about (esp knees, shoulders, back)

Commitment level (how many days per week? hours/per day)

answer those and I will write you a program.

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SoaringSwine Senior member

SoaringSwine

Posted
Posted
well why do ppl work out just one part of their body? like for example, a persons gym plan may look like this...

monday - abs

tuesday - cardio

wednesday - thighs + calves

thursday - arms + abs

Friday - cardio

Saturday - arms + back

Sunday - off

---

You haven't really broken the "body parts" up. There are major muscle groups that are trained individually (or more often coupled with another body part). Generally the major muscle groups are:

Calves, hamstrings, glutes, quads, lower back, abs, upper back/lats, shoulders, pecs, triceps, biceps and forearms

Of course each of these groups has lots of different muscles to them, but those are the main muscle groups that are "isolated" on each day.

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startinfromscratch Veteran member

startinfromscratch

Posted
Posted
OMG seriously! stop posting the same question in 3 different boards

yep, your q's will be answered by one, but posting more in other forums is just going to create work for the moderators, who will move them to their appropriate sections, so then we will end up with all 3 in one area anyways.

Have faith, only one thread is needed to get your answers! :nod:

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Pseudonym Veteran member

Pseudonym

Posted
Posted

MaroSturdy, I've just merged your other topics into this one. As the others have said, most people read most forums, so posting the same topic in different forums doesn't achieve anything. In fact it irritates people because they've already read your question 3 times earlier! :wink:

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MaroSturdy Member

MaroSturdy

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The rational behind splits (doing only one body part per session)

is you can put more effort/enegry into the muscle group your are targeting.

.......................................

but if your just starting you will usually make the fastest progress by doing a full body routine.

if I want to build muscle on my glutes, thighs, and calves.... and also abs, a little on my back and a little on my arms, + burn 8 kgs of fat.... what should my gym routine look like?

please help!

Ok I will..... ( i take a lot from this forum and dont give much advice)

I need to ask a couple of questions first...

you told me goals ( a pic of what you would like would make it easyer)

Any meds I should know about (esp knees, shoulders, back)

Commitment level (how many days per week? hours/per day)

answer those and I will write you a program.

OH THANKS... you are awesome :grin:

okay well i have a fat belly and obliques...... the rest of my body is fine.... i am currently 72.5 kgs, my height is 172 cm.. and i want to get a flat stomach.....

no meds

i can do 7 days a week

and id like to get bigger glutes and nicer thighs + calves.... and a lil back muscle and a lil arm muscles.... but thats about all.....

hope that helps , thanks!

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MaroSturdy Member

MaroSturdy

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MaroSturdy, I've just merged your other topics into this one. As the others have said, most people read most forums, so posting the same topic in different forums doesn't achieve anything. In fact it irritates people because they've already read your question 3 times earlier! :wink:

:pfft: u gotta be slow to see the same topic on different discussion boards and click on it to read it anyway...... lol.... why would u even click on the same topic then go on and reread the same question u already have... and 3 times? :lol:

funny ppl :-s

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MaroSturdy Member

MaroSturdy

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post up you age sex height weight current routine and diet. it will all come down to diet and heavy lifting.

im getting confused/ frustrated with these diet rules lol.....

i have been told i have too much protein , 120 grams from what ive calculated... and im 172cm tall.. and weight 72.5 kgs.....

anyways i feel like not eating anything anymore, thats so much easier.... but cant do that bcus wen i do start eating my body will be like a sponge on it.....

so what ive decided is i may just have 3 x protein shakes (each contains 30 grams of protein , 2 grams of fat and 7.1 grams of sugar, and 9.3 grams of carbs) and also have around 5 egg whites and 1 piece of fish + veggies.

i will probably not have the eggs most of the time, just have the fish.

Im kinda sick of eating and worrying about what im suppose to be eating

oh well, i'll have to think about this one a little more......

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hankforce Junior member

hankforce

Posted
Posted

I find I get distracted if I switch body part mid-workout, I find myself thinkin about the next muscle group before I finish the first one, and then think about the last one when I switch to the next!

Keep it to one area and just smash it til it wont go anymore, then allow maximum recovery time.

Ed Corney told me to not necessarily stick to a 3 x 12/5 x 5 or any sorta pre-defined "set" combo for an exercise. He told me to listen to the muscle and gauge what it wants at the time, that may mean a bit more or a bit heavier, or even less maybe. When you stick to one area you can maintain this feel and give the muscle what it wants.

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