Since I been training for a while and have a good amount of mass could working one muscle group a day be effective? Thanks
This is what I do and I would say yes! I could give my training split if interested.
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).
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.
To be clear, what Matthew is doing is a true bodybuilding split. Most competitive bodybuilders do something similar.
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Chris, this is correct. I have a bodybuilda training split and I'm getting great gains.