Working Whole Body or Parts

cbbn11
cbbn11 Posts: 121 Member
in Fitness and Exercise
I am working on making a new workout schedual for myself. What I want to do is work 3 parts of my body in one workout.
Eg. Day 1 - Chest, Triceps, and Abs
Day 2 - Legs, Shoulder, Traps and Abs
Day 3 - Back, Biceps, Forearms and Abs

Now my problem is I only go to the gym for weights 3 times a week. Is it ok to work say Chest, Triceps just once a week or should I start doing weights 6 days a week and cut out cardio all together?

Edit: Forgot to mention that I am male, 6'3 and 279lbs. I am trying to lose 1.5 lbs a week to get to 200lbs.

Thanks
Chris

Replies

  • songbyrdsweet
    songbyrdsweet Posts: 5,691 Member
    You'll experience a de-training effect after about 3 days, so I would say that working a small muscle group only once a week probably won't lead to optimal results. Can you do a full-body circuit with more multi-joint exercises 3X a week? Squats, deadlifts, rows, incline press/pushups, shoulder press...efficient exercises that use multiple body parts.
  • Doreen_Murray
    Doreen_Murray Posts: 396 Member
    Since you mentioned going three times per week, why don't you take a look at the StrongLifts 5x5 program? It's compound lifts so full workout, very simple, easy to progress, and the phone app helps you track every workout so I think it's awesome! Just a thought.
  • mmapags
    mmapags Posts: 8,934 Member
    If you do all compounds instead of isolations 3 x per week is plenty. I've been using Stronglifts 5x5 for about a month and it's working great. All compounds. Much more time efficient and gets all muscle groups. About 45 minutes 3x per week is what I'm doing. I also do 1 to days of cardio but as the progressive nature of the lfting program has gotten more intense, recovery becomes more of an issue. Did a 18 mile bike ride today but after 2 days of rest.
  • thistimeismytime
    thistimeismytime Posts: 711 Member
    I really like your split...sounds great to me. I know I'm a girl, but I work each body part 1x per week, and you can check my progress pics in my profile against the claims that this won't produce results. I do a different split than you, and I don't have the benefit of male hormones, but if anyone wants to claim I haven't had good results in 3 1/2 months of working out like this--go ahead....I'm just gonna keep going till I reach my goal of total bada$$ed-ness. :bigsmile:
  • JeepBrah
    JeepBrah Posts: 150
    Seems alright to me I work every muscle group once a week aswell except for bi's and tri's i hit them twice
    Eventho I only do 1 or 2 excerizes for them after chest/back day
  • thistimeismytime
    thistimeismytime Posts: 711 Member
    Btw, my hubby is a big man...ex-bodybuilder, and he works each bodypart once a week, just as he did when he was competing. Also, IMO you should definitely do cardio too...balance is key if you're truly looking for health, wellness, weight loss, and strength. Best wishes on your journey!!
  • cbbn11
    cbbn11 Posts: 121 Member
    If you do all compounds instead of isolations 3 x per week is plenty. I've been using Stronglifts 5x5 for about a month and it's working great. All compounds. Much more time efficient and gets all muscle groups. About 45 minutes 3x per week is what I'm doing. I also do 1 to days of cardio but as the progressive nature of the lfting program has gotten more intense, recovery becomes more of an issue. Did a 18 mile bike ride today but after 2 days of rest.

    Ok I just downloaded the 5x5 and will give it a try, for a couple of weeks to see what happens. I will also continue doing my cardio 2 days a week.
    Oh yes and of course I will still do the Sauna 5 days week. This is my reward to myself after working out or cardio. :tongue:

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