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Thread: Effective?

  1. #1
    GETLEAN
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    Effective?

    Since I been training for a while and have a good amount of mass could working one muscle group a day be effective? Thanks

  2. #2
    Moderator Matthew Bryduck's Avatar
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    This is what I do and I would say yes! I could give my training split if interested.

    Matt

  3. #3
    Senior Member tmor6's Avatar
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    Quote Originally Posted by Matthew Bryduck View Post
    I could give my training split if interested.

    Matt
    Please do.
    6'1"/203 (down 12 pounds since 5/2012)
    B: 410
    S: 480
    D: 575
    2-mile run: 13:23

  4. #4
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Hartzell84 View Post
    Since I been training for a while and have a good amount of mass could working one muscle group a day be effective? Thanks
    Yes - I have done this in the past with good results.

    In fact there is no reason that you need to be an experienced trainee to make good progress with a body part split; my first training program was a body part split and I stuck with that until I started competing in strength sports and switched over to a movement focused split rather than a muscle group split (although they are somewhat similar).
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  5. #5
    Moderator Matthew Bryduck's Avatar
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    Monday - Quads
    Tuesday - Back
    Wednesday - Delts
    Thursdays - Chest
    Friday - Hamstrings
    Saturday - Arms

    Quote Originally Posted by tmor6 View Post
    Please do.

  6. #6
    Senior Member tmor6's Avatar
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    Quote Originally Posted by Matthew Bryduck View Post
    Monday - Quads
    Tuesday - Back
    Wednesday - Delts
    Thursdays - Chest
    Friday - Hamstrings
    Saturday - Arms

    You have a full day dedicated to hamstrings? Care to post your entire work out (or link to journal/thread)?
    6'1"/203 (down 12 pounds since 5/2012)
    B: 410
    S: 480
    D: 575
    2-mile run: 13:23

  7. #7
    Moderator Matthew Bryduck's Avatar
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    Hamstring day:
    Seated hamstring curls 4 or 5 set of 15-20 reps (1 or 2 sets of the 4/5 sets are warmups)
    GHR 4 sets of 12-15 reps
    Stiff legged Deadlifts 4 sets of 15 reps
    Single Leg hamstring curls 4 sets of 15 to 20 reps each leg
    (I increase in weight each set)

    I have my own hamstring day to the simple fact my quads over power my hamstrings on a side chest pose. I'm a bodybuilder so I going to sculpt my physique to win shows.

    Matt

  8. #8
    Administrator chris mason's Avatar
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    To be clear, what Matthew is doing is a true bodybuilding split. Most competitive bodybuilders do something similar.


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  9. #9
    Moderator Matthew Bryduck's Avatar
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    Chris, this is correct. I have a bodybuilda training split and I'm getting great gains.

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