is one workout on each muscle group enough

[how2]

my workout regime currently consists of legs, back, biceps, triceps, shoulders, chest and abs but because but to prevent over training and allow for rest and growth im only doing one workout on each muscle group per week (consisting of 4 sets of 8 reps on a high weight with two different approaches e.g. on biceps i do 4 sets of 8 reps doing hammer curls then doing the same amount of reps doing concentration curls) and at the end of every two weeks im planing on increasing the weight by about 3-5 pounds but is only doing one workout on each muscle group a week enough to gain mass

 

[Scarface30]

if you take a look at the stickied topics at the top of this forum you'll see that body part splits aren't very efficient.. or good.

why not organize your training into a push/pull/legs, or an upper/lower/upper/lower.

I.E.
push = bench, OH press, dips
pull = rows, chins
legs = squats, deads, lunges

and of course all of the variations of those basics in between.

as I said, look in the stickies, compute the info and formulate a decent routine, post it then get it critiqued.

 

[how2]

oh no it is split like upper body lowerbody i just put up one example rather then to complicate it and even so with the upper lower body split is one workout on each muscle group enough

 

[Gazhole]

Try not to think in terms of muscle groups, your body doesn't work like that so neither should you. Think in terms of upper/lower, or planes of motion like vertical/horizontal, or mechanics like push/pull.

So long as your program has as much upper as lower, and as much pushing as pulling, with a variety of horizontal and vertical plane movements, you will hit all the "muscle groups" without even thinking about them, and you will hit them in the correct amounts without overtraining - because you are working the way your body actually functions, rather than an arbitrary set of divisions like "quads" or "chest".

When you squat, you aren't JUST using your quads, when you bench you aren't JUST using your chest. You move the weight by recruiting many different muscles, working as a functional unit. Training in terms of bodyparts just confuses things.

How far do you go? Separate workouts for upper/mid/lower chest? One workout for just lats, then a workout for the erectors on their own, then a third workout for teres minor?

Madness, i tells ya!

 

[danzik17]

What gaz said - stick with focusing on movement planes.

The only thing I'd add is maybe some specific work for calves and traps since those two really don't take much of a pounding at all unless you're doing oly lifts.

 

[Gazhole]

I find i dont have to do much for my traps, but my calves hate me . Really need to do a lot of work on those. My girlfriend has bigger calves than me. Damn runners