1 on 1off? or 6 on 1 off??? - UK-Muscle Body Building Community

BrokenBack · 08-01-2007, 01:34 PM

What do you guys think??

I used to train day on day off, 2 body parts in one session which would normaly be for about a hour and a half, apart 4 legs which i train on there own. Due to more comitments i want to spend less time training in the evening so am thinking of training 6 days on 1 off for 40mins each morning before work, so im still hitting everything once a week, but my training time is shorter, plus thinking of doing this at around 5.30 in the morning, any pro or cons?

DB · 08-01-2007, 01:36 PM

i train EOD for 45min -1hour

best way for me imo

Harry · 08-01-2007, 01:38 PM

The only thing I would say is give it a go and see how you get on. I have tried both methods and found 1on 1off works better for me.

I also know a guy who trains every bodypart every other day and he looks the nuts. It works for him but in no way would do anything for me.

Littleluke · 08-01-2007, 01:39 PM

I just make sure I train 4 days a week. usually every other day. Major muscle group and small, back + biceps etc. Legs and shoulders on there own.

BrokenBack · 08-01-2007, 02:00 PM

~Have to bare in mind im training natural for the next year as i havnt trained for nearly 2 years and im 2/3months back on to it.

UKRaven · 09-01-2007, 12:03 AM

i like to train 2on 1of and work a 6 day week rather than 7, but thats just my personal preference.

mon- chest,tri's +calves
tue- back + rear delts
wed- off
thurs- shoulders, bi's + calves
fri- quads + hams
sat - off
sun- start week over

but if my body is telling me i need another rest day i'll take one...no point training if you cant give it your all.

if your gonna be training early morning i think you need to make sure you get enough complex carbs the night before so you have enough energy, but once again just my opinion going off when i used to train early

SportDr · 10-01-2007, 07:46 AM

Quote:

Originally Posted by BrokenBack

What do you guys think??

I used to train day on day off, 2 body parts in one session which would normaly be for about a hour and a half, apart 4 legs which i train on there own. Due to more comitments i want to spend less time training in the evening so am thinking of training 6 days on 1 off for 40mins each morning before work, so im still hitting everything once a week, but my training time is shorter, plus thinking of doing this at around 5.30 in the morning, any pro or cons?

You can reduce your workout time further by sticking to compound movements. Squats for example work 260+ muscles in one go!

SD

Nine Pack · 11-01-2007, 03:16 PM

Lots of good advice there. If you are training naturally then all the more need to have a good handle on recuperation. Six days on is going to pound you into the ground, the systemic stress will take it's toll very quickly & you'll show signs like depression, lack of motivation, insomnia, you know the rest. You seem to have given the clock & the weekly cycle priority over how you train. I do EOD and my sessions take 30-40 mins and incorporate 2 bodyparts at a time. Sometimes I will take 2 days off if I need it. My split consists of 4 sessions, and can sometimes take ten days to roll around if more rest is needed. If it takes you 1.5 hours to do this then I suspect you are overtraining chronically, or taking very long rest periods between sets.

I strongly suggest you re assess & allow for recuperation.

BrokenBack · 12-01-2007, 08:46 AM

Cheers nine pack, about a 1 min rest between sets, doing 5 x 8 reps 3 / 2 exercises per muscle group. Is only training for 30mins if im training naturaly going to be enough???

Nine Pack · 12-01-2007, 11:13 AM

If it's quality work, it matters not how long it takes. So long as each muscle is warmed up properly & taken to failure only once on each exercise, that will send the signal to the body to start the adaptive process. Any subsequent sets on that exercise will just dig needlessly deeper into recovery reserves and limit progress.

As a natural athlete (and we should consider ourselves as athletes), all the more reason to focus on quality work, but less volume, and of course perfect nutrition & rest.

08-01-2007, 01:34 PM	#1 (permalink)
BrokenBack Not as in the gay cowboy film, as in a back injury lol Join Date: Nov 2006 Location: uk Posts: 188	1 on 1off? or 6 on 1 off??? What do you guys think?? I used to train day on day off, 2 body parts in one session which would normaly be for about a hour and a half, apart 4 legs which i train on there own. Due to more comitments i want to spend less time training in the evening so am thinking of training 6 days on 1 off for 40mins each morning before work, so im still hitting everything once a week, but my training time is shorter, plus thinking of doing this at around 5.30 in the morning, any pro or cons?

08-01-2007, 01:36 PM	#2 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,430	Re: 1 on 1off? or 6 on 1 off??? i train EOD for 45min -1hour best way for me imo __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-01-2007, 01:38 PM	#3 (permalink)
Harry EFBB Winner Join Date: Oct 2003 Posts: 3,413	Re: 1 on 1off? or 6 on 1 off??? The only thing I would say is give it a go and see how you get on. I have tried both methods and found 1on 1off works better for me. I also know a guy who trains every bodypart every other day and he looks the nuts. It works for him but in no way would do anything for me.

08-01-2007, 01:39 PM	#4 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,214	Re: 1 on 1off? or 6 on 1 off??? I just make sure I train 4 days a week. usually every other day. Major muscle group and small, back + biceps etc. Legs and shoulders on there own. __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

08-01-2007, 02:00 PM	#5 (permalink)
BrokenBack Not as in the gay cowboy film, as in a back injury lol Join Date: Nov 2006 Location: uk Posts: 188	Re: 1 on 1off? or 6 on 1 off??? ~Have to bare in mind im training natural for the next year as i havnt trained for nearly 2 years and im 2/3months back on to it.

09-01-2007, 12:03 AM	#6 (permalink)
UKRaven Gym Addict Join Date: Jan 2007 Location: North East Posts: 121	Re: 1 on 1off? or 6 on 1 off??? i like to train 2on 1of and work a 6 day week rather than 7, but thats just my personal preference. mon- chest,tri's +calves tue- back + rear delts wed- off thurs- shoulders, bi's + calves fri- quads + hams sat - off sun- start week over but if my body is telling me i need another rest day i'll take one...no point training if you cant give it your all. if your gonna be training early morning i think you need to make sure you get enough complex carbs the night before so you have enough energy, but once again just my opinion going off when i used to train early

11-01-2007, 03:16 PM	#8 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,718	Re: 1 on 1off? or 6 on 1 off??? Lots of good advice there. If you are training naturally then all the more need to have a good handle on recuperation. Six days on is going to pound you into the ground, the systemic stress will take it's toll very quickly & you'll show signs like depression, lack of motivation, insomnia, you know the rest. You seem to have given the clock & the weekly cycle priority over how you train. I do EOD and my sessions take 30-40 mins and incorporate 2 bodyparts at a time. Sometimes I will take 2 days off if I need it. My split consists of 4 sessions, and can sometimes take ten days to roll around if more rest is needed. If it takes you 1.5 hours to do this then I suspect you are overtraining chronically, or taking very long rest periods between sets. I strongly suggest you re assess & allow for recuperation.

12-01-2007, 08:46 AM	#9 (permalink)
BrokenBack Not as in the gay cowboy film, as in a back injury lol Join Date: Nov 2006 Location: uk Posts: 188	Re: 1 on 1off? or 6 on 1 off??? Cheers nine pack, about a 1 min rest between sets, doing 5 x 8 reps 3 / 2 exercises per muscle group. Is only training for 30mins if im training naturaly going to be enough???

12-01-2007, 11:13 AM	#10 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,718	Re: 1 on 1off? or 6 on 1 off??? If it's quality work, it matters not how long it takes. So long as each muscle is warmed up properly & taken to failure only once on each exercise, that will send the signal to the body to start the adaptive process. Any subsequent sets on that exercise will just dig needlessly deeper into recovery reserves and limit progress. As a natural athlete (and we should consider ourselves as athletes), all the more reason to focus on quality work, but less volume, and of course perfect nutrition & rest.