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1 exercise per muscle group.....

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flash_123
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2015/01/08 01:20:08 (permalink)
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1 exercise per muscle group.....

Hello guys,

I have been been changing and chopping my training techniques to suit my need. I have found out that, one single exercise per body part works for me. I train 4 days a week. For example chest days I do one compound movement 10-12 reps and 5-6 sets and adding more weight. I found it works perfectly. I do this with other body parts too. Again working one muscle group each session. I keep changing exercise, every week. I used to do 2 exercises per muscle group 10-12 sets 3 reps. But by doing 1 exercise works just the same as doing 2 exercises. I also noticed I getter better pumps by doing single exercise.

Does anyone else do the same? And what are the results you get? Is this a good idea?
post edited by flash_123 - 2015/01/08 01:41:39
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6 Replies Related Threads

    Uriel
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    Re: 1 exercise per muscle group..... 2015/01/08 07:52:39 (permalink)
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    Seems like really low volume to me. The idea of picking one good lift and doing lots of sets of that is sound (changing that lift every week not so much), but it's just not much work done overall. You could easily do each muscle/lift twice a week and get better results.
    #2
    flash_123
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    Re: 1 exercise per muscle group..... 2015/01/08 11:20:29 (permalink)
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    So what I'm.doing is perfectly fine? But twice a week will better sticking with same routine? One exercise per muscle group twice a week?
    #3
    Uriel
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    Re: 1 exercise per muscle group..... 2015/01/08 11:26:49 (permalink)
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    I assume you're doing something like this now:
    Monday - Bench press
    Tuesday - Row
    Thursday - Shoulder Press
    Friday - Squat
    5-6 sets of each.
     
    Which is to little IMHO. What I recommend is you double your volume, by doing this:
    Monday - Bench press and row
    Tuesday - Shoulder press and squat
    Thursday - Bench press and row
    Friday - Shoulder press and squat
    5-6 sets of each.
     
    Nice little simple routine that should keep you making steady progress for a while. Over time if you find any muscles lagging you can add 3 or so sets of an exercise or two at the end of your regular workouts. For example some curls, extensions, shoulder raises, leg curls, calf raises etc. 12 sets per workout is still not a lot and you can easily get that done in 45 minutes tops, leaves plenty of room to add some extra work, some cardio, stretching, whatever you want.
    post edited by Uriel - 2015/01/08 11:30:30
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    flash_123
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    Re: 1 exercise per muscle group..... 2015/01/08 22:25:25 (permalink)
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    Yes thats how I'm exactly doing it.. Well thanks so much. Im going to give it a go.
    #5
    dirtyvest
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    Re: 1 exercise per muscle group..... 2015/01/08 22:29:17 (permalink)
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    With such low volume you could certainly look at far more increased frequency as Uriel says

    Limits, like fear, are often just an illusion: MJ 12/9/09
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    Bob Mcbobberson
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    Re: 1 exercise per muscle group..... 2015/01/24 00:58:23 (permalink)
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    You say it works for you, then you ask if it's a good idea...

    Whether your goal is to increase size or strength or to change body composition.  You need some metric for tracking if something is working or not working other than pumps. 
     
    If something is working stick with it until it stops working imo.  Especially if you've been training for over a year.  (because at first everything works)
    #7
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