Training split advice

SuperFlex · 11-26-2004, 09:24 PM

When looking for pure size what type of split would you suggest? I know it will vary person to person, with the weights used, sets, reps, etc., but I'm still looking for advice. How often do you train each bodypart when bulking up? As well what rep range do you focus on for your compound movements and how many sets do you blast out (again I know it varies)? Thanks for the advice.

BTW I have great genetics and already have a very solid build. I say so just because I know this affects the selection.

sabre81 · 11-26-2004, 10:02 PM

i train 3-4 days a week. i train each body part once per week. As for rep range, 99.9999 % of the time i use 5-8 reps, and no more. THe amount of sets varies, but i do no more then 12-13 for any muscle group.

Cold Iron · 11-26-2004, 10:55 PM

Quote:

Originally Posted by bkc

When looking for pure size what type of split would you suggest? I know it will vary person to person, with the weights used, sets, reps, etc., but I'm still looking for advice. How often do you train each bodypart when bulking up? As well what rep range do you focus on for your compound movements and how many sets do you blast out (again I know it varies)? Thanks for the advice.

BTW I have great genetics and already have a very solid build. I say so just because I know this affects the selection.

You seem like you're looking for exercises/splits/rep-ranges that will somehow magically make you huge. These isn't any. Find out what type of volume works for you, go balls to the wall and accompany that with a sound diet likened to your current goals.

You said it yourself, every person is different. Experiment some more with different splits and volume until you find out what your body responds to best. If you think you're gentics are above-average, then adjust accordingly.

Personally, I work everything once a week. Keep it simple. Amount of sets is related to the size of the muscle. IE - Back 10-12, Bicepts 5-7. I like to primarily stay in the 4-8 range. I've used this split before and variations...

Sun- Chest,BI
Mon- OFF
Tues- Legs
Wed- Shoulders,traps
Thurs- Off
Friday- Back,tri
Sat- Off

GL

SuperFlex · 11-26-2004, 11:18 PM

Quote:

Originally Posted by Arnie's left nu

You seem like you're looking for exercises/splits/rep-ranges that will somehow magically make you huge. These isn't any. Find out what type of volume works for you, go balls to the wall and accompany that with a sound diet likened to your current goals.

You said it yourself, every person is different. Experiment some more with different splits and volume until you find out what your body responds to best. If you think you're gentics are above-average, then adjust accordingly.

Personally, I work everything once a week. Keep it simple. Amount of sets is related to the size of the muscle. IE - Back 10-12, Bicepts 5-7. I like to primarily stay in the 4-8 range. I've used this split before and variations...

Sun- Chest,BI
Mon- OFF
Tues- Legs
Wed- Shoulders,traps
Thurs- Off
Friday- Back,tri
Sat- Off

GL

Looking for a magic formula? No. Looking for good advice and several point of views? Absolutely... Thought like was kinda the idea behind the site... It is for me anyway. I've got a very solid build bro and know how to train but as I've already said I love to learn. Thanks for the advice btw...

Cold Iron · 11-26-2004, 11:46 PM

Quote:

Originally Posted by bkc

Looking for a magic formula? No. Looking for good advice and several point of views? Absolutely... Thought like was kinda the idea behind the site... It is for me anyway. I've got a very solid build bro and know how to train but as I've already said I love to learn. Thanks for the advice btw...

No prob bro. I like to learn as much(or more) than the next guy and questions are as good of a way, as any to do this. Just saying, if you want to get huge it's all about the diet and knowing your own body. I know you like to start threads but you'll get more information by checking out the journal section.

SuperFlex · 11-26-2004, 11:50 PM

Quote:

Originally Posted by Arnie's left nu

No prob bro. I like to learn as much(or more) than the next guy and questions are as good of a way, as any to do this. Just saying, if you want to get huge it's all about the diet and knowing your own body. I know you like to start threads but you'll get more information by checking out the journal section.

Never even cracked it open. Thanks!

Evil ANT · 11-27-2004, 12:13 AM

For me, when I'm trying to bulk up and gain size and strength, I simply up my calories and hit the weights hard. I never do more than ten reps on any exercise. I usually stick to eight reps and work my way to a one-rep max on the major lifts such as deadlift, bench, and squat. I've also found that it definitely helps taking at least two days off each week to let your body recover. If I feel too sore to work out, I just skip a day and hit the gym when I'm ready again.

11-26-2004, 09:24 PM	#1
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Training split advice When looking for pure size what type of split would you suggest? I know it will vary person to person, with the weights used, sets, reps, etc., but I'm still looking for advice. How often do you train each bodypart when bulking up? As well what rep range do you focus on for your compound movements and how many sets do you blast out (again I know it varies)? Thanks for the advice. BTW I have great genetics and already have a very solid build. I say so just because I know this affects the selection.
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

11-27-2004, 12:13 AM	#7
Evil ANT Registered User Join Date: Oct 2003 Posts: 629 Photos: 3	For me, when I'm trying to bulk up and gain size and strength, I simply up my calories and hit the weights hard. I never do more than ten reps on any exercise. I usually stick to eight reps and work my way to a one-rep max on the major lifts such as deadlift, bench, and squat. I've also found that it definitely helps taking at least two days off each week to let your body recover. If I feel too sore to work out, I just skip a day and hit the gym when I'm ready again.
	Bench: 330 Squat: Not enough! Deadlift: 475

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
advice for 40 yr old on training	niceguy2702	Training	9	09-23-2004 11:25 PM
The Zigzag Diet	garo	Diet & Nutrition	2	01-10-2004 04:45 PM
need advice regarding cardio and weight training please	cheesegrater	Training	8	01-08-2003 10:10 AM
Bodytype Workout	THE_GAME	Training	6	10-30-2001 06:28 PM
training split	wheelchairMOFO	Training	10	01-10-2001 09:30 AM

11-26-2004, 10:02 PM	#2
sabre81 mmmm weights.. Join Date: Nov 2002 Location: Western New York Posts: 386	i train 3-4 days a week. i train each body part once per week. As for rep range, 99.9999 % of the time i use 5-8 reps, and no more. THe amount of sets varies, but i do no more then 12-13 for any muscle group.