Quality Over Quantity.

“Quality over quantity.” This is something that you hear about things in your everyday life, and it simply means when it comes to things of importance, for example, food, it’s better to have a filet mignon, that 5 Big Macs. The same qualities apply for working out!

One example of this is how some people hit multiple body parts in one gym session. Some people believe that they should work the shoulders, back, and chest all in the same day, or they will hit legs, arms, and abs all on the same day. While certain movements can be performed in the same day, for the most part, you should limit yourself to one body part a session. Consider this fact; when you just one muscle group at a time, you spend much more time focusing and perfecting the specific muscle. Now consider people who hit multiple body parts in one session. They focus on each muscle group significantly less, and therefore each muscle group does not get the individual attention it deserves for significant growth.

There are exceptions to the “one muscle per day” rule. If two muscle groups are complementary, then it’s okay to hit them together. However, the second muscle group should be hit as a supplement to the first muscle group. For example, if you hit chest, the secondary muscle group that should be exercised is triceps. You should work them at the end of the workout, but with less volume than you worked with for chest. Generally, weightlifters utilize a push/pull schedule when working out. For example, for push workout days, a combination of chest or shoulders and triceps would be utilized. On a pull day, back and biceps would be the combination used, because when you work out back, you’re pulling most of the time, as it is with biceps. 

This link will take you to an excellent web page I found illustrating the points I mentioned above, and outlines a sample workout regiment designed for the "push/pull" idea. Click here.

Another example of where the quality over quantity rule should be applied is in the area of supplements. Some beginners and “gym heroes” believe in stacking an insane amount of supplements. Just because you have the biggest stack in supplements does not mean that you are set in the world of bodybuilding. For many people, a simple protein powder and pre workout combination is enough for decent aesthetic gains. While professional bodybuilders take a multitude of supplements, it does not mean that you have to as well. Professional bodybuilders lift weights for a living, and are sponsored by supplement companies that have specially designed stacks for these athletes.

Honestly, when considering weight lifting, sometimes less is more. Some people who just start off are under the impression that they have to hit every body part all the time, and supplement their nutrition with a million different supplements. However, sometimes it takes a more modest regiment to see the most gains. In the world of bodybuilding, it takes multiple years to get a body that is deemed aesthetically acceptable for your standards. It takes time, a great workout regiment, and impeccable nutrition. Therefore, it is logical to agree that adding on copious amounts of supplements and working every muscle in a day is not the ideal way to reach your aesthetic goals.