One muscle group per day
semper_fi
Posts: 5
Hello guys, pwede ba na everyday mag wourkout pero ibang muscle group kada araw. Balak ko kasi na monday chest, tuesday triceps, wednesday back, thursday biceps, friday shoulder and saturday legs, sunday abs. Effective kaya yon? Ano ang pros and cons? Maraming salamat.
Comments
biceps triceps are small muscle group why not to include it to one of your big muscle group days to exercise like chest and triceps for your monday routine back and biceps in your tuesday and shoulder and abs by wed... ma wawalan ka ng rest day pag inaraw araw mo....
Ang adviseable bro 3x a week. Let your muscles rest hehe pero pwede ka rin naman magsplit. Hanap ka nalang ng magandang program.
@semper_fi
I assume your not taking any male enhancement drugs.
Base on experience.
Pros:
You may lose weight (fats and muscle) really fast.
Cons:
Money and time consuming
You might overtrain
Less muscle growth
Persistent muscle fatigue
Less recovery time
Ano goal mo?
Pull push legs splits this one is very good to enhance muscle growth
Can you recommend a basic program? let say 3x a week then start sa threadmill den ano po ang susunod.. pls help
I-separate mo yung cardio on the other day. wag mo isabay sa lifting days. Di mo din kailangan ng madaming exercise per muscle group. 1-2 exercise is enough. Just focus on perfecting that exercise. Mag focus ka muna sa free weights like Barbell (BB) or Dumbbell (DB) and progressively overload it for better result. Pick up the weight na kaya mo lang, until you can perfect the form, and don't ego lift.
Mon - Push (Chest, Shoulders, Triceps)
Tue - Cardio
Wed - Pull (Back, Biceps)
Thu - Cardio
Fri - Legs (Quads, Hams, Calves)
Sat & Sun - Rest
Push:
BB Bench Press 4x8
BB Overhead Press 4x8
DB Triceps Extension 4x8
Pull:
BB Row 4x8
Lat Pulldown 4x8
BB Biceps Curl 4x8
Legs:
BB Squat 4x8
DB Romanian Deadlift or Stiff-leg Deadlift 4x8
Calf Raise 4x8