1 muscle group per day or multiple?

Discussion in 'Strength & Conditioning Discussion' started by Alex Gurevich, Jun 8, 2018.

  1. Alex Gurevich

    Alex Gurevich White Belt

    Joined:
    May 4, 2018
    Messages:
    9
    Likes Received:
    1
    I know this is a century old debate, but wanted to get some input. I lift about 3-4 times a week.

    3 options i'm considering

    Option 1 (what I currently do):
    Monday - chest
    Wens - bis
    Fri - shoulders
    Sun - tris and legs
    I do about 7 to 8 exercises for each muscle group, 3 sets 10 reps

    Option 2:
    All muscles each day same 4 days a week, say 2 to 3 exercises 3 sets 10 reps each

    Option 3:
    Combine 2 muscle groups into each day. About 4 to 5 exercises for each muscle group, 3 sets 10 reps

    Goal wise I'd like to build muscle as well as increase muscle endurance for MMA. What are the positives and negatives of each?
     
  2. Tone C

    Tone C Silver Belt

    Joined:
    Oct 15, 2005
    Messages:
    10,195
    Likes Received:
    779
    Location:
    Over the Rainbow..
    No back workout ? Or core/ abs?
     
  3. Senzo Tanaka

    Senzo Tanaka Silver Belt

    Joined:
    Dec 21, 2010
    Messages:
    12,271
    Likes Received:
    6,687
    Unless you are bodybuilding for competitions, one body part per day is a little silly.

    I prefer full body workouts 3 days a week but with different exercises. If you are doing isolated workouts, if you miss a day, you are pretty much screwed. With full body workouts, you're still getting everything in.

    That's not to say that you can't get good results going isolated but unless you are super dedicated, never miss a day and really want to work on certain muscles, I wouldn't do it.
     
  4. Tone C

    Tone C Silver Belt

    Joined:
    Oct 15, 2005
    Messages:
    10,195
    Likes Received:
    779
    Location:
    Over the Rainbow..
    Also doing tris on a Sunday then chest on Monday doesn't seem that sensible to me ?
     
    Robocok and Uvee like this.
  5. UVee

    UVee Senior Moderator Staff Member Senior Moderator The King in the North

    Joined:
    Apr 16, 2009
    Messages:
    14,320
    Likes Received:
    36,576
    Location:
    ♬Havana ♫
    You'll get more out of doing an upper/lower or 3 day split. Dedicated bicep days and the like are a waste of your time.
     
    KnightTemplar and SMillard like this.
  6. Alex Gurevich

    Alex Gurevich White Belt

    Joined:
    May 4, 2018
    Messages:
    9
    Likes Received:
    1
    Tuesday would be the next day as I skip a day in between, and that would be back. Then I repeat the cycle.
     
  7. Alex Gurevich

    Alex Gurevich White Belt

    Joined:
    May 4, 2018
    Messages:
    9
    Likes Received:
    1
    abs I get taken care off in my MMA classes, back I do Tuesday the following week then repeat the cycle
     
  8. Bodil

    Bodil Orange Belt

    Joined:
    Mar 16, 2018
    Messages:
    286
    Likes Received:
    616
    Why do you have a biceps day!?! Wtf.

    PUSH / PULL / PUSH / PULL 4 x / week

    or

    UPPER / LOWER / UPPER / LOWER 4 x / week

    This is what I do:

    5/3/1

    Squat + Core

    Bench + Chin Ups

    Deadlift + Core

    Press + Chin Ups

    https://blackironbeast.com/5/3/1/calculator

    Bodyweight version with 1 joker set + 1 AMRAP set
     
    KnightTemplar, SMillard and Tone C like this.
  9. wufabufa

    wufabufa Brown Belt

    Joined:
    Sep 2, 2003
    Messages:
    2,557
    Likes Received:
    1,470
    Location:
    All over the damn place
    Bro Splits like you detailed in your initial post seem like a good way to stay sore as fuck with lack luster gains due to how infrequently you hit everything. Upper/lower, push/pull, or full body workouts are likely going to yield better results.

    I never really understood body building style training for MMA though(3 sets of 10 reps). I guess if you wanna be jacked and make yourself tired quicker in a fight then go for it. If you plan on competing then finding a natural weight that you can maintain with good endurance and strength will take you further than bigger gunz.
     
  10. Tone C

    Tone C Silver Belt

    Joined:
    Oct 15, 2005
    Messages:
    10,195
    Likes Received:
    779
    Location:
    Over the Rainbow..

    Okay so you are saying you work back once every 2 weeks ?
     
  11. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,483
    Likes Received:
    628
    Read the FAQ's.
     
    Tone C and SMillard like this.
  12. sryan79

    sryan79 White Belt

    Joined:
    Sep 5, 2017
    Messages:
    15
    Likes Received:
    9
    A bit concerned about the lack of balance with chest and back.
     
  13. j123

    j123 Pro Sherdogger 500-0-1

    Joined:
    Jul 9, 2013
    Messages:
    12,861
    Likes Received:
    13,332
    Location:
    Let me bang mang
    Needs more curls
     
    SMillard and Tone C like this.
  14. Alex Gurevich

    Alex Gurevich White Belt

    Joined:
    May 4, 2018
    Messages:
    9
    Likes Received:
    1
    I do mma as a hobby at this point.
    No, I work it as much as any other muscle. I do 1 muscle group every other day, so the full rotation just takes 9 days
     
  15. Alex Gurevich

    Alex Gurevich White Belt

    Joined:
    May 4, 2018
    Messages:
    9
    Likes Received:
    1
    My competition days for the most part are over, I just train for fun now, aside from bjj tourney once a year (and I do 30+ now, I have good enough cardio to do well there lol) I would like a balance between bodybuilding and muscle endurance for various sports I do. In my mid 20s MMA performance is all I cared about, those days are gone. So yes for lack of a better term I do want me to jacked as well. My question was asking what type of workout is optimal to achieve both.
     
  16. SMillard

    SMillard Red Belt

    Joined:
    Jan 8, 2007
    Messages:
    8,511
    Likes Received:
    3,177
    Location:
    America's wang
    TS, seriously I think you need to do some more research and read the FAQ. The one day for bis alone gave that away.

    For a quick answer to what you are looking for, I'd recommend HIIT circuits for what you are looking for.
     
    Tone C likes this.
  17. CamMan14

    CamMan14 White Belt

    Joined:
    Apr 13, 2017
    Messages:
    73
    Likes Received:
    48
    Location:
    Wales
    Focus on compound movements not on individual muscles, leave bodybuilding splits to bodybuilders.
     
    Tone C likes this.
  18. KnightTemplar

    KnightTemplar Infinity Belt Platinum Member

    Joined:
    Feb 10, 2009
    Messages:
    30,943
    Likes Received:
    30,164
    Location:
    Edinburgh
    Bro-Splits like this are only really useful for Bodybuilders who don't have any other goal than hypertrophy. And even then, unless you can be sure to never miss a workout, they are less than optimal. If you're training MMA as well, even as a hobbiest, working individual body parts on separate days is a terrible idea.

    Upper/Lower or Push/Pull Splits are far more efficient. If you don't want to make up your own routine, there are several programs available online; 5/3/1, Juggernaut, The Cube etc. You should be able to find links in the FAQ.
     
  19. The Prodigyy

    The Prodigyy Orange Belt

    Joined:
    May 21, 2011
    Messages:
    431
    Likes Received:
    207
    I do push, pull, legs. Although I’ve been known to skip a leg day now and again.
     
  20. JonJonesLines

    JonJonesLines Orange Belt

    Joined:
    Jul 14, 2017
    Messages:
    417
    Likes Received:
    302
    That was my split to a T (skipped a few leg days lol) but now I just go upper/lower/rest/repeat. Helped with the injuries and busted through some plateaus, finally got full ROM on squats after 20+ years
     
    Phlog likes this.

Share This Page