The Musclemag International
One exercise per bodypart routine
The
one exercise per bodypart routine enjoyed a lot of popularity quite a few years
ago. One of the greatest physiques of modern day bodybuilding, Reg Park, often
used to say that he preferred one biceps exercise and one triceps exercise
only, when he was trying to gain size on his arms.
Another
advocate of the one exercise per bodypart school is gym owner Vince Gironda.
Vince has written many, many times that he feels it is best to develop one
aspect of each muscle at a time.
It
is popular nowadays to do three exercises per bodypart for three sets each,
making a total of nine sets. But is this really more effective than using only
one exercise per bodypart doing nine sets of that particular movement?
Vince
Gironda thinks not. He believes that the muscle will be more saturated with the
one exercise done for nine sets. He goes on to say that most of his students
gain rapidly when they cut back to only one exercise per body part.
How
Concentration Can Help
You've
probably heard it said many times that 'it's not what you do, but how you do it
that counts'. Concentration really does apply to bodybuilding. Anything that
can make you concentrate more on the exercise is certainly a step in the right
direction.
The
beauty of a 'one exercise per bodypart routine' is your mind can accept more
readily the fact that you will be doing only one exercise. Having been used to
using anywhere from two to four exercises per bodypart, you will find yourself
putting 100% more effort and concentration into your training because you are
only doing one exercise per bodypart.
This
is not an easy form of training, because of the higher than usual amount of
sets on each exercise. But it is a very good way to add size in a short period
of time. The workouts will be short but the energy expended will be quite high.
The
routine consists of two routines. The first contains 8 sets per exercise and is
to be followed for a 6-week period.
The
second routine is a blockbuster consisting of 15 sets per exercise, and is also
to be followed for a 6-week period.
FIRST
ROUTINE
Train
four days per week as follows:
Monday/Friday
- train your thighs, calves, chest, and back.
Wednesday/Saturday
- train your deltoids, biceps, triceps, and forearms.
Spend
a couple of workouts getting familiar with the exercises and the layout, and try
to get up to at least four sets of each movement, without strain. For the
following six weeks do this:
Monday/Friday
- Legs, Chest, Back.
1)
Squat.
8
sets of 8 reps. Do a warmup set of 8 reps with about 50% of your best 8 rep
poundage. Do a second warmup set with about 70% of your best 8 rep poundage.
Now do 6 sets of 8 reps with all the weight you can handle, with about 60-90
seconds rest between each set. If you find the reps dropping below 6, reduce
the poundage slightly.
2)
Calf Raise.
10
sets of 15. Do 10 sets of standing raises with only 30 seconds rest between
each set. Shake your legs between each set to get rid of the congestion.
3)
Bench Press.
8
x 8. As with the squat, do 2 warmup sets, and then a further 6 work sets. Rest
only 60 seconds between each set.
4)
Bentover Rowing.
8
x 8. Same system as squat and bench. This is your final exercise of the day, so
work it hard.
Wednesday/Saturday
- Shoulders, Arms.
1)
Seated Press Behind Neck.
8
x 8. Same layout as squat and bench, but rest only 30 seconds between each set.
2)
Barbell Curl.
8
x 8. Allow 5 minutes rest after the presses, and then do 2 warmup sets on the
barbell curl. Do another 6 work sets with using the same weight for each, with
rest periods between sets as short as possible.
3)
Decline Pullover/Press.
8
x 8. Lie on a shallow decline bench and hold a bar at arms' length with a
regular grip of about 10 inches. Keeping your upper arms rigidly stationary
lower the bar down towards your face and behind your head till the plates just
brush the floor. Instead of going back the same way, pull the weight over your
face to your upper chest. Now, with the emphasis on your triceps, push press
the weight to arms' length again. You should able to master the technique after
a few tries. Do the same set system as the barbell curl.
4)
Wrist Curl.
8
sets of 12 reps. Lay the back of your forearms across the top of your thighs,
and with a thumbs-free grip do 8 sets of 12 reps with only 30 seconds rest
between each set.
Try
to increase your training poundages over the next six weeks, and above all
CONCENTRATE!
Take
a full week off and then continue with -
SECOND
ROUTINE
Monday/Friday
- Legs, Back, Biceps.
1)
Squat.
5
sets of 5 reps,and then 10 sets of 8. Take a weight about 100 pounds less than
your best 5 rep poundage and do a warmup set with it. Next, add 50 pounds and
do another 5 rep warm up set. Now pile on the weight and go all out to get 5
hard reps.
After
resting as long as you want, do another 2 sets with the same weight. When you
get 5 reps on all three heavy sets, increase the weight next workout by 5
pounds.
After
your last set of 5 reps, reduce the weight so that you can do another set this
time for 8 reps. Resting only 30 seconds between each set do 10 sets of 8 reps.
These should be very hard to do and you may have to reduce the weight each set
in order to get the full 8 reps. Don't worry about this. It doesn't matter how
much weight is on the bar, just keep going set for set with 30 seconds rest
between each until your thighs are bursting.
Rest
10 minutes.
2)
Calf Raise.
15
sets of 15 reps. Go all out on these resting only 30 seconds between each set.
Rest
5 minutes.
3)
Bentover Row.
5
sets of 5 reps, and then 10 sets of 8 reps. The same layout as the squats. Do
your rows as strict as possible with emphasis on the lowering part. Get through
these rows as quickly and efficiently (machine-like) as possible and the
workout is over.
Wednesday/Saturday
- Chest, Shoulders, Arms.
1)
Bench Press.
5
sets of 5 reps, and then 10 sets of 8 reps. Warm up with 2 sets as in the
squat. Then do 3 all out sets of 5 and push that poundage up whenever you can.
Go
straight to the 10 sets of 8.
Rest
10 minutes.
2)
Seated Press Behind Neck.
5
sets of 5 reps and then 10 sets of 8 reps. Your 5 sets of 5 should be hard but
do-able, however, you will find the going extremely tough on the 10 sets of 8.
Don't despair, and remember that you can reduce the weight each set if you have
to.
Rest
10 minutes.
3)
Decline Pullover/Press.
5
sets of 6 reps and then 10 sets of 8 reps. Perform your 5 sets of 6 in very
good style, pushing the poundage when possible,and then go straight into your
10 sets of 8.
Rest
5 minutes.
4)
Wrist Curl.
10
sets of 15 reps. Do 10 sets of 15 reps with only a 30 second rest between each
set . . . and . . .
THE
WORKOUT IS OVER!
Do
stick with this workout for the full six weeks, and you should make some really
terrific gains.
Don't
be put off by the high number of sets. As you will be doing the lighter sets
(10 sets) with only 30 seconds rest between each the pain will soon be over.
 |
| We shall forever be grateful to the Late Robert Kennedy, the publisher of Musclemag and countless bodybuilding books. Robert has been a real blessing to the sport of bodybuilding God bless your soul, Robert. |
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