Can this really be true? [Forum Archive]

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Can this really be true?

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Posted by: pumpthatiron

http://www.menshealth.com/cda/articl...00cfe793cd____

What do you guys think?

Posted by: musclepump

I don't know. After this contest I'm doing I don't plan on another show for several years, and with that had planned to start doing full body workouts three days a week as I will begin taking on other obligations. So, if it works (without the gravity alteration part of course) I'll let you know.

Posted by: 911=InsideJob

Great article, thanks fo sharing.

Posted by: PWGriffin

I believe it....because it makes sense to me. The mods here are the ones that helped me put together an upper/lower split, hitting everything twice a week as opposed to the dogmatic "one muscle a day, once a week" training protocol everyone here has tried at some point in their life.

There have been numerous links in the training section to articles written by elite fitness coaches like alwyn cosgrove, mike boyle, and others advocating somewhere in some form, if only a solitairy statement,against body part splits...not that they are good but not great....but that body part splits are stupid and ghey....

Posted by: kcoleman

"muscle-protein synthesis is elevated for up to 48 hours after a resistance-training session. So if you work out on Monday at 7 p.m., your body is in muscle-growth mode until Wednesday at 7 p.m. After 48 hours, though, the biological stimulus for your body to build new muscle returns to normal.

'Performing total-body workouts three times a week is the most effective way to gain muscle.' "

Is this true? Some stuff I've read in this forum has lead me to believe that a muscle group can take up to a week to recover if proper stimulus was applied to it for muscle growth. What do you guys think?

Posted by: willapp

Cool article. Would be nice to hear P-Funk and CP's opinion on this?

I've been wanting to switch my routine from Push/Pull/Legs for a few weeks now, might consider doing 3 total body workouts for a change, and see how it goes.

Posted by: Gordo

Fullbody is an awesome workout. When done right can really kick your ass. Especially since you include big muscle groups in every routine it makes sense that you will stimulate the most hormonal response. Getting legs in there 2-3 x per week works well. Over-reach once and a while but make sure you back it up with food.

Posted by: PWGriffin

I'm sure alot of people here have seen someone, or maybe it's yourself even....that does some kind of physical activity (think a chef's forearm development) at work and the muscle involved may in fact be that person's best/strongest feature. It's cuz they use it everyday...notice, they USE it...they don't destroy it....they may not even feel fatigued, but that shit grows...and grows nonstop...may sound like a terrible example, but it's relevant.

Posted by: the_general64

in the begining i had heard of working opposing muscle groups on the same day............then i came to this forum and heard about push/pull........now this article claims that the former is better...........if i have learned anything, its that there are almost no absoutes is weightlifting

Posted by: CowPimp

I'm definitely a proponent of more frequent workouts. It has been a long time since I've used a typical split. Upper-lower and full body workouts have been the norm for me for quite a while. This isn't to say that I will never go back to using a less frequent approach to training, or that it can't do the job, but more frequent training is scientifically sound. Overall, I have seen better results with properly planned programs that revolve around higher frequency stimulation of muscle groups.

For those of you who have never tried a full body program, it is definitely worth a shot. A big part of the reason that people fail with full body programs is that they put them together poorly. They try to do too much and end up making their workouts into marathon sessions. There is a plenty of good information regarding the design of full body programs right here on these forums. Take advantage and try something new.

Posted by: shiznit2169

Quote:

For those of you who have never tried a full body program, it is definitely worth a shot. A big part of the reason that people fail with full body programs is that they put them together poorly. They try to do too much and end up making their workouts into marathon sessions. There is a plenty of good information regarding the design of full body programs right here on these forums. Take advantage and try something new.

I will backup CP on this. At first, i thought Full Body would be too much for me to handle but i gave it a shot for 10 weeks and i can honestly say that i have grown and my numbers went up big time. It allows you to focus mostly on your posterior chain and legs and when those two get stronger, you get stronger in everything else overall.

But first you must properly design a routine.

Posted by: LexusGS

Quote:

Originally Posted by shiznit2169

I agree 5%

Posted by: BraveUlysses

Quote:

Originally Posted by shiznit2169

It allows you to focus mostly on your posterior chain and legs and when those two get stronger, you get stronger in everything else overall.

How does that work?

Posted by: Pedigree

Great article. I like Alwyn Cosgrove's stuff.

Body part splits suck.

Posted by: bones33

Looks Kind of interesting...

So in theory the chest part of the routine would go...

Monday: Bench press 4 sets of 8-10 reps
Thursday: Incline Bench: 3 sets of 8-10
Saturday: Pec Flys 3 sets of 8-10?

I know its a total body, i'm just using chest as an example...

Posted by: Pedigree

Quote:

Originally Posted by bones33

Looks Kind of interesting...

So in theory the chest part of the routine would go...

Monday: Bench press 4 sets of 8-10 reps
Thursday: Incline Bench: 3 sets of 8-10
Saturday: Pec Flys 3 sets of 8-10?

I know its a total body, i'm just using chest as an example...

That would work, but the sets and or reps can also be changed.

Monday: Bench press 4 sets of 6-8 reps
Thursday: Incline Bench: 3 sets of 8-10
Saturday: Pec Flys 3 sets of 12-15

You could run it like that for a while, then switch it to something like this:

Monday: Incline Bench 4 sets of 12-15 reps
Thursday: Bench press 3 sets of 8-10
Saturday: Pec Flys 3 sets of 8-10

It definitely keeps things fresh and helps fight plateaus.

Posted by: shiznit2169

Quote:

Originally Posted by BraveUlysses

How does that work?

If you have a strong posterior chain and a strong back as well as your core strength, your deadlifts, squats and bench will go up.

For example, you need to use your legs and arch your back when you drive up the bar while you bench if you are attempting your 1RM. It is important to have strength in those two areas other than your triceps and chest/anterior deltoids.

For squats, a strong posterior chain helps break through your sticking point. Too many people have strong quad development but a weak posterior chain/core so their flexibility is bad and they sometimes round over when squatting or can't break past the parallel point.

Same goes for deadlifts, a strong posterior chain and glutes means you will be able to pull more weight.

Posted by: fUnc17

Good article. but definately not the end all be all. fullbody is one way to train, and aside from the fact that thats how I train, it doesn't mean it is the most optimal of all training protocols. you still have to eat right, you still have to set goals, and you still have to be consistent and those are things people take for granted. Focus on the little things and the bigger picture will become much more clear, no matter how you train.

Posted by: pumpthatiron

i'm interested in some of the bigger guy's (pfunk, robert, gopro... u know the rest) feedback on this article...

Posted by: pumpthatiron

sooo anyone else wanna give their input?

Posted by: Sandals

Its true. Ive been doing full body 3 times a week for the past 4 months and my bench press has gone from 150 to 200 (max), and i went from 0 pullups to a set of 15. Improvements havent slowed down. what that article says works amazingly well. I also had been working out for a year prior to this new routine, so those results cant really be disregarded as newby gains.

Posted by: MCx2

I'd have to agree. I think a full body routine is the way to go. I have seen fantastic results over the last 5 weeks, and I plan on doing some form of a full body routine for a long while...

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