When attempting to gain muscle and improve your body composition, there are many types of workout programs you can use. One popular method is to train just one body part a day. While focusing all of your energy on each body part may be beneficial, there are also potential downsides to this program.
Benefits
One body part a day training has several benefits for muscle-building. Bodybuilding.com explains that this method allows you to train more efficiently and keep your training sessions shorter, because you don't have to do exercises for your entire body each workout. In addition, training one body part per day allows each part to have plenty of recovery time before the next workout for that specific body part.
Disadvantages
Designing your workout plan with one body part worked each day presents some problems. On the NXLabs.com website, strength and conditioning coach Mario Mavrides explains that only working a body part every seven days might not be a high enough frequency level to provide sufficient stimulus for growth. In addition, because single-body exercises are not as taxing, this type of training does not improve athletic conditioning as much as workout plans that use compound exercises.
Example Workout Schedule
The possibilities for a one body part a day training schedule are limitless. The most important consideration is ensuring that you don't schedule two muscle groups --- such as the chest and triceps --- with overlapping exercises on consecutive days. One example of a one body part per day training program would be: Monday, Chest; Tuesday, Back; Wednesday, Hamstrings; Thursday, Arms; Friday, Quadriceps; Saturday, Abdominals; Sunday, Shoulders.
Alternatives
If the benefits do not outweigh the drawbacks for your training goals, you can use one of the many alternatives to one body part a day training programs. One common workout program is full body training, which entails less frequent workout sessions that work your entire body. Typically, these workouts are conducted three times each week. On Bodybuilding.com, trainer Jimmy Smith explains that this program provides higher frequency than body part split training and allows you to lift greater amounts of weight.
Another potentially beneficial alternative is an upper/lower program, which features some workouts with just upper body muscles, and some with just lower body muscles. Smith suggests that this training provides an ideal mix of frequency and intensity.
