T Nation

Training 2 Body Parts in 1 Day

Hi Guys

Just curious which is better for you guys in structuring a workout with two body parts for muscle building. My thought is the first option since it activates the muscles that will then be hammered on, but programs like 5/3/1 do all of their strength exercises first then assistance after, which I assume is so you aren’t tired during the strength session. Just curious. Goal is hypertrophy not strength.

Heavy Legs 5 sets
Higher Rep Legs 4 sets
Higher Rep Legs 3 sets

Rest 3-4 min.

Heavy Chest 5 sets
Higher Rep Chest 4 sets
Higher Rep Chest 3 sets

OR

Heavy Legs 5 Sets
Heavy Chest 5 Sets
Higher Rep Legs 4 sets
Higher Rep Chest 4 sets
Higher Rep Legs 3 sets
Higher Rep Chest 3 sets.

You could do either, likely wouldn’t make much difference in grand scheme of things.

That said, I prefer the first way. That’s just how I’ve always done it.

[quote]T-man21 wrote:
Hi Guys

Just curious which is better for you guys in structuring a workout with two body parts for muscle building. My thought is the first option since it activates the muscles that will then be hammered on, but programs like 5/3/1 do all of their strength exercises first then assistance after, which I assume is so you aren’t tired during the strength session. Just curious. Goal is hypertrophy not strength.

Heavy Legs 5 sets
Higher Rep Legs 4 sets
Higher Rep Legs 3 sets

Rest 3-4 min.

Heavy Chest 5 sets
Higher Rep Chest 4 sets
Higher Rep Chest 3 sets

OR

Heavy Legs 5 Sets
Heavy Chest 5 Sets
Higher Rep Legs 4 sets
Higher Rep Chest 4 sets
Higher Rep Legs 3 sets
Higher Rep Chest 3 sets.[/quote]

There is a lot of options, try them and see which you like best.

A third is.

Heavy chest
Heavy legs
higher rep chest
Higher rep legs
Higher rep chest
higher rep legs

This is a method also employed by Poloquin and can be interesting to throw in periodically at least.

Another option is to do your heavy work like.

Bench heavy 1 set
Rest
Squat heavy 1 set
Rest
Repeat

Then just do the rest straightforward, this method is best for strength training because it offers longer rest periods for both bodyparts in the same amount of total workout time . However for a hypertrophy focus you will lose your pump , mind muscle connection and , commutative fatigue.

IF you were pairing Antagonistic bodyparts such as chest with back and triceps with biceps it would be a lot easier to superset and benefits from reciprocal inhibition.

Hope this gives you a few more ideas , do what you personally enjoy most.