One muscle per day to build up bigger muscles.

 Five day splits are among one of the most common splits used among bodybuilders these days. Not only does it allow for proper recovery in each muscle group, it allows the trainee to work at a much higher intensity since each muscle group is only trained once a week.

 It’s completely acceptable to work out one body part a day. In fact, most fitness professionals will tell you not to work the same muscle group on consecutive days, particularly when it comes to strength training. Your muscles need time to recover, so working one body part a day falls within this guideline. You should, however, realize that it’s next to impossible to work the back or chest without working the arms; or the quads and hams without working the glutes and calves. This is important to keep in mind when establishing a workout routine.

Muscle Growth

Strength training forces the muscles to contract under resistance, which leads to damage within the muscular fibers. Like any other trauma, the body responds by rebuilding the damaged tissue. Instead of regenerating it as before, however, the body thickens these fibers to help meet the demands of the increased workload, thereby increasing both strength and mass.

Muscle Recovery

The thickening of muscle fibers doesn’t happen overnight. It takes time to complete this process of muscle recovery. The length of time often varies based on the size of the muscle. As a general rule, small muscles take less time to recover than larger ones. Biceps, triceps and calves take about two days to recover, whereas the chest, back and thighs are more inclined to take three days.

When attempting to gain muscle and improve your body composition, there are many types of workout programs you can use. One potential muscle-strengthening method is to train just one body part a day. While focusing all of your energy on a single body part during each workout may be beneficial, there are also potential downsides to this style of training. The American College of Sports Medicine recommends choosing exercises that train all major muscle groups two to three times per week as a more effective muscle-strengthening approach.

Benefits

One body part a day training has several potential benefits for muscle building and strengthening. This method can enable you to train efficiently by keeping your strength-training sessions shorter, because you don't have to do exercises for your entire body in each workout. In addition, training one body part per day allows each body part to have plenty of recovery time before the next workout for that specific body part. One body part a day muscle training may also allow you more daily time for aerobic activity, a key component of overall health and fitness according to the U.S. Department of Health and Human Services.

Example Workout Schedule

The possibilities for a one body part a day training schedule are limitless. Take care not to schedule compound exercises, such as pushups -- which work both the chest and arms -- on consecutive days. For true one body part a day training, select exercises that isolate specific muscles or muscle groups over compound exercises. 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.

Though most teens believe that the longer they workout in the gym the more bodybuilding results they will get, in reality, bodybuilding workouts should not last more than 1 hour tops with 45 minutes being an even more optimal length. The reason for this is because after 45-60 minutes of intense training, testosterone levels begin to fall and cortisol levels begin to rise. Not a good scenario for those of us who would like to build muscle and lose some body fat. Therefore, the mission is to get in and out of the gym; so that means no socializing during workout time.

Thus, in order to maximize your results, you need to be able to hit each muscle efficiently during the allowed time, with perfect form and the right intensity. The bodybuilding workouts shown below will get you started on the right track.