Body Part Training

Hey everyone.  This coming week I am going to be focusing on a topic that I get lots of questions about: exercise program design and body part training programs.  Body part training is where a person does exercises for only 1 or 2 muscle groups and does a large volume of exercises for that specific area.  This is the type of program that bodybuilders and fitness model

Are you looking for a backside like J-Lo?

competitors generally do.  If you are part of my Fit Moms For Life DVDs, Fit Fun Bootcamp, or Mamatone, you will know that I believe in total body weight training, meaning total body strength training 3 times a week.  On the other hand, body part training refers to working one area, like the chest and triceps, for the whole workout.  There are definitely pros and cons to both.  Let me go over them.

Pros of total body training:

-highest amount of calorie burn

-very time efficient workouts

-work multiple muscle groups in one exercise

Cons of total body training:

-can’t focus a lot of attention on specific areas

-don’t have enough energy to train 100% effort in any one given area of the body

-requires a higher level of fitness starting out

I have come to realize that a combination of both types of programs is the best for total body fitness, muscle tone and look.  Each have their place and should be used.  Only doing body part training is quite time consuming because you have to workout 6 days a week, but each muscle group generally only gets worked 1 time, maybe two at the most.

Are you wanting arms like Michelle Obama

So where do I see the role of body part training?

Everyone has certain areas that they want to focus on. I believe the best is to add a few exercises at the end of the total body workout that hits the body parts you want to see changed the most.

For example, if you are doing the Fit Moms For Life DVDs, do the 30 minute strength training and then, if you really want to tone your butt, do 2-4 additional exercises back to back that target the butt region.  Another option would be on an off day or maybe on the weekend, spend 15 minutes doing exercises that hit just one body part or region of the body that is bothering you.  For me, I want my chest to be bigger (I bet I am not the only one 🙂 ) and my shoulders to be broader.  So I would pick specific exercises that assist in getting me to my goals.

In the next couple of days I will be going much deeper into the topic and then next Tuesday I will be releasing my brand new workout DVD program that is going to assist you in toning the specific regions of your body that are bothering you.  I am very excited to share this with you!

In the meantime… Please comment in the section below if you have questions about body part training.  I will be on frequently answering your questions.

Comments

  1. Kathy Sveum says

    I know I need to lose more weight… I’ve been running now for 3 mos. and have gotten to 2.5 miles about 3 times a week. I also have been doing core excercies on the ball. Still have belly fat and the arm wave which I hate. Without going to a gym, what do you suggest for my problems?
    Kathy

    • Kathy,

      I would really work on your eating, that is key for body fat reduction. Do a search on the blog under categories and find nutrition. There will be about 80 articles and videos for you to look at regarding what you should be eating.

      Dustin

  2. Vanessa Beardsley says

    SADDLEBAGS! OUTER THIGHS! PEAR SHAPE!
    I do look more proportional after 6 months of bootcamp because I have bulked up my shoulders to balance my hips and have lost fat/pounds all over my body…but this part is still driving me crazy! I understand that I cannot change my SHAPE, but how can I tone these mounds of what appear to be pure fat??? Seriously.

  3. caroline says

    Back fat…skin bloops over the edges of my brasseire. Gross.

  4. After 3 kids and 3 C-sections…my middle!

  5. Had twins 22 months ago (C-Section), what can I do to loose the “pooch” of skin that is right above the incision line? It drives me crazy! It’s like there is an invisible shelf there!

  6. My thick middle! I am a tree trunk, a cube, a close relative of sponge bob square pants!

  7. Trish – I hear you, I hate the way my clothes fall around the middle! I’d love some definition.

  8. I have some definition in my mid-section thanks to bootcamp; thank you Dustin, Abby & Co. I have also lost inches in other parts of my body. But I can’t stand looking at my lower abdomen. I am ready to try any healthy tips.

  9. cj shelton says

    I would like to have a toned tricep. One of my arms is in pretty good shape;however, my nondominant arm has an excess flap for the tricep. It looks heavier than my dominant arm, with much less tone and a skin covering that has some ” dimpling”. I do not know how to really make a difference with the nondominant arm, while maintaining the tone in the other.

    Any ideas?

    Many thanks!

  10. Yes I agree with you about so many things. Did you tell us about what vitamin drinks you think are best? What about these quick candy bars for energy. And are all health bars really good for us. How much sugar and what kinds of sugars are good? Shalom, Esther

  11. I agree on being a close relative of spongebob. I have the thick middle, too!

  12. I need help, I have been working out for years my body for the most part is pretty toned, but I can not get my glutes tight my butt is saggy. I do so many squats, could it be the amount of protien I am taking in?

  13. Bridgette K says

    My problem areas are my mid section and thighs. Spare tire, muffin tops….whatever you want to call it. It needs to go! How do I get rid of this problem? I would like my inner thighs to be smaller as well. I have had three children and have struggled with my mid section for a long time now. I need some help.

  14. One key thing to remember is that single body part training as stated is more appropriate for those with an athletic physique. This is because no matter how hard you work one body part you cannot spot reduce a single area. There for if you have flabby arms, doing tricep work may tone the tricep muscles however it will not lose the flab necessarily from that particular area!!! Therefore you will see no results. Full body training is the best option for all females or males with a weight loss goal in mind, as you trim down and then tone up, not the other way round.

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