Split vs muscle group a day

[Dead]

i run a split and my back bicep shoulder workout managed to turn into like 2-2.5 hours and i think I’d have better energy hitting one body part a day for an hour.

I’m still growing on the split but idk if the one part a day would yield better results

 

[Xpac2]

try it and let us know

 

[Dead]

Guess that’s all I can do

 

[Eman]

If you're taking over 2hrs, you probably need to either start paying attention to your rest times or you need to consider cutting a few movements out. I think some guys really go overboard with hitting every conceivable angle for a muscle group in a single session... hit a solid base movement and rotate a few different accessories and most guys will get the same or better results as they were with hitting a million sets of every shoulder, bicep, etc movement.

 

[Test_Subject]

If you're taking over 2hrs, you probably need to either start paying attention to your rest times or you need to consider cutting a few movements out. I think some guys really go overboard with hitting every conceivable angle for a muscle group in a single session... hit a solid base movement and rotate a few different accessories and most guys will get the same or better results as they were with hitting a million sets of every shoulder, bicep, etc movement.

This is my philosophy. I do a chest/tri/shoulder and leg/back/bis split currently (taking a break from DC for five weeks).

I do two exercises per muscle group and go as hard as I can, supersetting when possible to save time. I alternate between two different workouts for each split. My workouts are usually <1.5 hours. I find that when you do a million movements to hit each muscle group you can't give each movement the intensity that it deserves. I feel like there's also a point where you're just doing damage to yourself for no return.

Training frequency > insane volume IMO. I've never liked single body part splits for just that reason. Protein synthesis is only accelerated for a day or two after working a muscle. Working it once a week is leaving gains on the table.

 

[Dead]

Yeah idk my back bi shoulder day is lat pull down 2 sets underhand 3 sets overhand dumbell curls cable curls over head press lat raises front raises reverse flys lat pullover, rows, think I’m gonna throw back on a different day since it’s def lacking in terms of exercises and Shoulders and bis can be increased and back also increased volume wise

 

[Test_Subject]

Yeah idk my back bi shoulder day is lat pull down 2 sets underhand 3 sets overhand dumbell curls cable curls over head press lat raises front raises reverse flys lat pullover, rows, think I’m gonna throw back on a different day since it’s def lacking in terms of exercises and Shoulders and bis can be increased and back also increased volume wise

If your back is lacking I'd definitely throw some deadlifts into the mix. They're about the best bang-for-your-buck back exercise that you can do. Even if you keep them relatively light and do sets of 8 or so, you'll see a big improvement.

Maybe alternate deads and rows for back thickness instead of straight rows every day?

Doing chins and pullups over lat pulldowns might also help. I have shitty lats and that has helped me a lot.