Training Splits

elvn · 02-21-2002, 07:20 AM

As I learn more and more about BB, I become more confused, haha.
Now I know everyone pretty much believes that hitting each body part once per week is enough fatigue on the muscle and the body. I just bought this months Mus. & Fit and was reading an article on advanced training routines. The researcher in the article states that "if you reduce training stimulus to only once per week, you can't possibly develop max. strength and muscularity, so hitting each muscle group two, maybe even 3X/week w/ varying intensity is key to max. gains" Dear god I read that and thought that's impossible!!
He pretty much advocates using a 3-5 split with one day off and then repeat the cycle ie.
M-legs T-arms W-back, shoulders T-chest F-off, S-start AGAIN
I have tried a four day split but realistically you get really tired. Unless you have time to just focus on yourself, no kids, no work, no husband, no friends,nothing, i found it very challegning. Could I perhaps be doing too many sets/reps per body part since I'll be hitting each body part almost twice in a 7 day rotation?? Does anyone seriously do this type of training?? I could reason hitting one body part twice in 7 days to bring it up if its lagging.
Any comments on the above.

ossiferdawkins · 02-21-2002, 08:28 AM

also runs the risk of "overtraining". yes there are some individuals out there that can workout like that and not be overtrained but those are genetically gifted or chemically gifted.

I have found that mm magazine and many others never preach patience in bb. if someone wants to get into bb they should bite the bullet and plan for the future not for the now. In the mags you never see the actual time it takes to become a competitor. by reading the articles it makes you think that these guys got that way in just a few weeks. it took most of these guys years, like as in 4 or more years. this is the reason why you see people hitting the "juice" or injecting that synthol crap or getting implants. there is only so much a muscle can do in a days, a months, and a years time.

working everything once a week is the best, especially if done right. i have had more gains by doing it that way then any other way. you just have to hit it good and hard once a week and your fine.

i do a five day split because i love the gym so much. i love the feel of the weights. i love the pain at the point of exaustion. yes im addicted to it. i cut out all of my other addictions for this one. i dont smoke or drink booze anymore. i cut my carbonated beverage consumtion to a bare minium. i did this all to be able to get the most out of the workout.

no i dont look like arnold. yes im still puny. i just bearly reached a 17" bicept this week. yes i know, drinking straw arms. thing is i know they are getting bigger. maybe next year i will look fairly descent.

patience is an important thing in bb.

Good luck!

Scotty the Body · 02-21-2002, 10:02 AM

I agree, don't fall into the muscle mags hype. Most of the routines in there will only work for those on AS and also to promote the endless supplement adds.

oldfart · 02-21-2002, 10:33 AM

You will do much better reading about abbreviated training methods. They are better for natural lifters because the principals go back to the basics. Train hard. Do not overtrain. Rest. Eat and grow. Stuart McRobert's books are a great place to start.

of

SteveDeBeave · 02-21-2002, 10:53 AM

I do a 2 day split that hits all muscle groups twice a week. I like it and yes it's intense. To each his own though. I sometimes take off a cardio day and always consume high protein on my cardio/off days to re-group. For me it's impossible to drive to the gym everday, so I have a nice setup at home.

Still have a wonderful life with my family, it only takes an a little over an hour each day for my training.

Monday Weights
Tuesday Cardio
Wednesday Weights
Thursday Cardio
Friday Weights
Saturday Cardio
Sunday Weights

Day1:
Arms
Shoulders
Chest
Abdominals

Day2:
Legs
Back
Abdominals

hurtyhair4u · 02-21-2002, 11:28 AM

I think you need to start on a good spead in workouts and as time goes by and training to exaustion becomes harder and your body recovers more quickly , then you could try these other methods . Time is the only way to get a good bod . There is no quick fix . Dedication is the key . It's a lifestyle not a fad . So if your serious good things will happen .

ossiferdawkins · 02-21-2002, 11:48 PM

The first year you will be doing a lot of experiamentation and research. Testing whats best for YOU. What works and what doesnt work. Along with the experiamentation a person should research each exercise. Making sure that it is properly treated. Correctly executed. Correctly executed every time.

elvn · 02-22-2002, 09:53 AM

I agree, no one ever mentions time in any articles. I always thoguth one could get in shape in 3 months. Sure, you can make alot of gains but realistically, years change one's physique in ways I could never have imagined (i've only been dedicated for 9 months!!yeah!!)

**gopro** · 02-22-2002, 10:13 AM

Whoever wrote this article is either a moron or loaded up on all kinds of steroids and growth hormones. A natural athlete of average to above average genetics would quickly overtrain on a program like that, and probably end up sick every other week. Hitting each bodypart once per week is best in most cases, although, as you mentioned, a lagging bodypart often requires more attention in some cases.

**Prince** · 02-22-2002, 10:16 AM

bevan · 02-22-2002, 03:46 PM

Everyone is unique, try the articles reccomendations and see what happens, you may find that more than once is okay, but not as often as the article reccomends. Your body will tell you what it can handle by fatigue and how much gain you make

**gopro** · 02-23-2002, 01:47 PM

Quote:

Originally posted by gopro
Whoever wrote this article is either a moron or loaded up on all kinds of steroids and growth hormones. A natural athlete of average to above average genetics would quickly overtrain on a program like that, and probably end up sick every other week. Hitting each bodypart once per week is best in most cases, although, as you mentioned, a lagging bodypart often requires more attention in some cases.

Worth repeating...

realdeal · 02-23-2002, 11:17 PM

yes sir

**gopro** · 02-25-2002, 10:20 AM

Quote:

Originally posted by realdeal
yes sir

Thats sir gopro, private

Orange357 · 02-25-2002, 06:41 PM

Gopor do you cycle your splits or just find a new one as much as possible?

**gopro** · 02-27-2002, 07:59 AM

I almost always stick to a M, T, Th, Fri split (except at certain specific times), but I change the bodypart groupings every 8 weeks or so.

BigB · 03-06-2002, 11:06 PM

I do a 2 day on 1 day off training cycleand have made very good gains and the rest comes in time for mucsle repair.

02-21-2002, 07:20 AM	#1
elvn Registered User Join Date: Feb 2002 Location: ontario Posts: 74	Training Splits As I learn more and more about BB, I become more confused, haha. Now I know everyone pretty much believes that hitting each body part once per week is enough fatigue on the muscle and the body. I just bought this months Mus. & Fit and was reading an article on advanced training routines. The researcher in the article states that "if you reduce training stimulus to only once per week, you can't possibly develop max. strength and muscularity, so hitting each muscle group two, maybe even 3X/week w/ varying intensity is key to max. gains" Dear god I read that and thought that's impossible!! He pretty much advocates using a 3-5 split with one day off and then repeat the cycle ie. M-legs T-arms W-back, shoulders T-chest F-off, S-start AGAIN I have tried a four day split but realistically you get really tired. Unless you have time to just focus on yourself, no kids, no work, no husband, no friends,nothing, i found it very challegning. Could I perhaps be doing too many sets/reps per body part since I'll be hitting each body part almost twice in a 7 day rotation?? Does anyone seriously do this type of training?? I could reason hitting one body part twice in 7 days to bring it up if its lagging. Any comments on the above.

02-21-2002, 08:28 AM	#2
ossiferdawkins Registered User Join Date: Dec 2001 Location: Waco, Texas Posts: 61	also runs the risk of "overtraining". yes there are some individuals out there that can workout like that and not be overtrained but those are genetically gifted or chemically gifted. I have found that mm magazine and many others never preach patience in bb. if someone wants to get into bb they should bite the bullet and plan for the future not for the now. In the mags you never see the actual time it takes to become a competitor. by reading the articles it makes you think that these guys got that way in just a few weeks. it took most of these guys years, like as in 4 or more years. this is the reason why you see people hitting the "juice" or injecting that synthol crap or getting implants. there is only so much a muscle can do in a days, a months, and a years time. working everything once a week is the best, especially if done right. i have had more gains by doing it that way then any other way. you just have to hit it good and hard once a week and your fine. i do a five day split because i love the gym so much. i love the feel of the weights. i love the pain at the point of exaustion. yes im addicted to it. i cut out all of my other addictions for this one. i dont smoke or drink booze anymore. i cut my carbonated beverage consumtion to a bare minium. i did this all to be able to get the most out of the workout. no i dont look like arnold. yes im still puny. i just bearly reached a 17" bicept this week. yes i know, drinking straw arms. thing is i know they are getting bigger. maybe next year i will look fairly descent. patience is an important thing in bb. Good luck!
	"Gun Control: Being able to hit what you are aiming at!" *Ossifer Dawkins*

02-21-2002, 10:02 AM	#3
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I agree, don't fall into the muscle mags hype. Most of the routines in there will only work for those on AS and also to promote the endless supplement adds.
	Cool

02-21-2002, 11:28 AM	#6
hurtyhair4u Funk Monkey Join Date: Feb 2002 Location: CHICAGO Posts: 294	I think you need to start on a good spead in workouts and as time goes by and training to exaustion becomes harder and your body recovers more quickly , then you could try these other methods . Time is the only way to get a good bod . There is no quick fix . Dedication is the key . It's a lifestyle not a fad . So if your serious good things will happen .
	Good things come to those who WEIGHT !

02-21-2002, 11:48 PM	#7
ossiferdawkins Registered User Join Date: Dec 2001 Location: Waco, Texas Posts: 61	The first year you will be doing a lot of experiamentation and research. Testing whats best for YOU. What works and what doesnt work. Along with the experiamentation a person should research each exercise. Making sure that it is properly treated. Correctly executed. Correctly executed every time.
	"Gun Control: Being able to hit what you are aiming at!" *Ossifer Dawkins*

02-21-2002, 10:33 AM	#4
oldfart Registered User Join Date: Feb 2002 Location: Southern Calif. Posts: 33	You will do much better reading about abbreviated training methods. They are better for natural lifters because the principals go back to the basics. Train hard. Do not overtrain. Rest. Eat and grow. Stuart McRobert's books are a great place to start. of

02-21-2002, 10:53 AM	#5
SteveDeBeave I forgot my wallet! Join Date: Jan 2002 Posts: 130	I do a 2 day split that hits all muscle groups twice a week. I like it and yes it's intense. To each his own though. I sometimes take off a cardio day and always consume high protein on my cardio/off days to re-group. For me it's impossible to drive to the gym everday, so I have a nice setup at home. Still have a wonderful life with my family, it only takes an a little over an hour each day for my training. Monday Weights Tuesday Cardio Wednesday Weights Thursday Cardio Friday Weights Saturday Cardio Sunday Weights Day1: Arms Shoulders Chest Abdominals Day2: Legs Back Abdominals

02-22-2002, 09:53 AM	#8
elvn Registered User Join Date: Feb 2002 Location: ontario Posts: 74	I agree, no one ever mentions time in any articles. I always thoguth one could get in shape in 3 months. Sure, you can make alot of gains but realistically, years change one's physique in ways I could never have imagined (i've only been dedicated for 9 months!!yeah!!)

02-22-2002, 10:13 AM	#9
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	Whoever wrote this article is either a moron or loaded up on all kinds of steroids and growth hormones. A natural athlete of average to above average genetics would quickly overtrain on a program like that, and probably end up sick every other week. Hitting each bodypart once per week is best in most cases, although, as you mentioned, a lagging bodypart often requires more attention in some cases.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

02-22-2002, 10:16 AM	#10
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,982 Blog Entries: 25 Photos: 320
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

02-22-2002, 03:46 PM	#11
bevan Registered User Join Date: Jan 2002 Location: new zealand Posts: 29	Everyone is unique, try the articles reccomendations and see what happens, you may find that more than once is okay, but not as often as the article reccomends. Your body will tell you what it can handle by fatigue and how much gain you make

02-23-2002, 11:17 PM	#13
realdeal Amateur Bodybuilder Join Date: Feb 2002 Location: Toronto, Canada Posts: 367	yes sir
	Keep Educating, KNOWLEDGE is the POWER

02-25-2002, 06:41 PM	#15
Orange357 Fck that Sht! Join Date: Aug 2001 Location: Paper Street Posts: 131	Gopor do you cycle your splits or just find a new one as much as possible?
	Canada=America Junior! How about that Canucks! Save me Jebas! The lesson is: never love anything. Even you? Especially me. I'm more of a well wisher- in that I don't wish you any specific harm.

02-27-2002, 07:59 AM	#16
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	I almost always stick to a M, T, Th, Fri split (except at certain specific times), but I change the bodypart groupings every 8 weeks or so.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

03-06-2002, 11:06 PM	#17
BigB Registered User Join Date: Feb 2002 Location: USA Posts: 25	I do a 2 day on 1 day off training cycleand have made very good gains and the rest comes in time for mucsle repair.

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