The Bodybuilders Thread!

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This weight training thing isn't going to work to well four me at VA - the gym is packed in the evenings 5-7... just about every machine is in use (checked again last night). If I wanted to follow a program, I'd probably be there for 2:30 hours, mostly waiting for machines.

What do you guys think of training only one muscle group a day?

e.g.
Day 1: Biceps
Day 2: Back
Day 3: Shoulders
Day 4: Chest
Day 5: Triceps
Day 6: Legs

I think if I go at about 8pm, and spend 30-45min I should be able to get easier access to the machines.
 
In a one major muscle group per day workout split, bodybuilding workouts are designed in such a way that only one muscle group is targeted in each bodybuilding workout. This is a great way to train for very advanced bodybuilders who are significantly strong and can generate such a high level of intensity in each workout that training less frequently will allow for better results and recovery. Again, this routine should only be used by those bodybuilders who have spent years training using higher frequency splits such as the antagonistic muscles workout split.
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^
 
So its a bad idea? Dammit... thought it would be easier finding single muscle group machines at a time :p
 
hehe, it will work faster, but it won't work that well.

I feel your pain though. I am sick of waiting for noobs to be finished on machines in the gym. You get these guys that push 20Kg (where I do 120Kg) and then they rest for 10 minutes between sets where I rest 1 to 2 minutes!? I mean WTF :mad:
 
Chris_H said:
hehe, it will work faster, but it won't work that well.

I feel your pain though. I am sick of waiting for noobs to be finished on machines in the gym. You get these guys that push 20Kg (where I do 120Kg) and then they rest for 10 minutes between sets where I rest 1 to 2 minutes!? I mean WTF :mad:
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lol
they do it to irritate you ;)
 
xrapidx said:
What do you guys think of training only one muscle group a day?

e.g.
Day 1: Biceps
Day 2: Back
Day 3: Shoulders
Day 4: Chest
Day 5: Triceps
Day 6: Legs
Click to expand...
That's how I been training for almost 4 years now, 1 muscle group per session. I do biceps and triceps together though. It's just so much more flattering to have pumped tri and bi's...

I spend up to 90 minutes on my routine with 20 minutes of cardio included...

Last 8 months done very little weight training though on account of a sore shoulder, not sure what the problem is with it, probably need to have it x-rayed...

I enjoy the intensity of one muscle group per workout. you can really hammer it 5 different exercises/apparatus, 5-6 sets of 8-12 reps...
 
The major problem with that workout routine is also that for optimal results you CAN NOT work back the day after biceps and chest the day after shoulders period. You are working the same muscle group 2 days in a row (biceps and then tris/anterior delts) and will overtrain the smaller muscles and undertrain the big muscles.
 
Sensorei said:
The major problem with that workout routine is also that for optimal results you CAN NOT work back the day after biceps and chest the day after shoulders period. You are working the same muscle group 2 days in a row (biceps and then tris/anterior delts) and will overtrain the smaller muscles and undertrain the big muscles.
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very true, especially if you don't rest in between. And I always use the bar in the weight calculation... if the bar weighs 20Kg and the weights 80 you are lifting 100kg finished en klaar.
 
Chris_H said:
very true, especially if you don't rest in between. And I always use the bar in the weight calculation... if the bar weighs 20Kg and the weights 80 you are lifting 100kg finished en klaar.
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Just checking - otherwise I only managed 50kg if otherwise :p
 
Chris_H said:
oh noes, not nice. The idea of a warm-up is not only to get the muscles warm, but to get your joints lubricated. Don't go from warm-up straight to 90% effort lifts.

My first chest routine (bench press) looks like this for instance:
20x bar only - warm up
20x 30Kg - warm up
12x 60Kg - warm up
8 x 100Kg
6x 110Kg
4x 120Kg
3x 130Kg + (depends on how strong I feel)
6x 80kg
6x 80kg

After that I do 3 more exercises at 4x8 reps at the same weight (about 90% effort toward rep 5-6)
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:eek:
I struggle at 50kg!!
 
sandmanm34 said:
Last 8 months done very little weight training though on account of a sore shoulder, not sure what the problem is with it, probably need to have it x-rayed..
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Problem with shoulder injuries like this is once you injure your rotator cuff tendons even after they heal and there is no pain you are left with scar tissue. The scar tissue creates more friction and irritation when lifting heavy weights and scar tissue can result in tendonitis all over again without even lifting your max weight. Scar tissue takes ages to heal.

I had to take 4 months off training completely to let it heal up. Even when it feels healed there might be too much scar tissue still which will just prevent proper recovery.
 
xrapidx said:
How do you get those up without a helper/spotter?
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Pick up the dumbells, put them om my quads and sit down on bench, fall backwards and using my legs "roll" the dumbells to the starting position, next to my chest, and then push :) It is a bit harder when you do incline presses and then I usually need some help getting it up the first rep...

Sensorei said:
Yea well you do weigh 99kg so you're lifting your bodyweight :)
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True, but on the dumbells it is a bit harder than straight bar as you have to use more stabilizing muscles to keep the weight from snapping you arm or chest lol :)

Edit: oh ya, and it is 99.5Kg now tyvm :D
 
Sensorei said:
The major problem with that workout routine is also that for optimal results you CAN NOT work back the day after biceps and chest the day after shoulders period. You are working the same muscle group 2 days in a row (biceps and then tris/anterior delts) and will overtrain the smaller muscles and undertrain the big muscles.
Click to expand...
Monday chest, Tuesday back, wednesday cardio only or rest day, Thursday guns, Friday rest day or cardio only, Saturday shoulders, Sunday rest day....

I'm another that doesn't do legs...:o
 
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