Someone who clearly needs SS or SOMETHING with more frequent progression . . . AND a 3 hour tour through the nutrition forum.
Oh, and check out the journal section for all of the lack of success for people with hypertrophy goals starting on SS.
|
-
04-16-2013, 04:50 PM #121
-
04-16-2013, 04:55 PM #122
-
04-16-2013, 05:29 PM #123
-
04-17-2013, 12:24 AM #124
-
-
04-17-2013, 12:40 AM #125
Your lifts are going up for the time being, likely to neural adaptation improvements. Going from relatively little, infrequent lifting --> to gaining some recent consistency will increase any skinny kid's bench press for a little while. That's bound to stall out on your current 1/x frequency routine.
Your hypertrophy goals are for naught if you're not gonna eat properly for it -- so it's a moot point for you to bring up.
Change your frequency, change your food habit. Or make new threads month after month searching for the "perfect split" @ 125lbs.
-
04-17-2013, 12:43 AM #126
-
04-17-2013, 01:05 AM #127
The amount of productive advice you receive every month in your "new routine" threads would fill the rest of thread. One of this forum's most patient and helpful mods, WT, has taken much effort to help you, too. Even he had to give you the "good luck with your training goals" dismissal last month. So there's not much more I could add for "right directions". You're just one big 125lb ball of no-progress argument. ¯\_(ツ)_/¯
Good luck with your 2016 training goals, bro'.
-
04-17-2013, 01:47 AM #128
I'd love to do something with more frequency, but I'd hate just doing 3 days a week, what's wrong with that?
I love spending more time and days in the gym.
I dunno who to believe, someone who is a competitive bodybuilder who gave me my routine, or this site.
you all say it is better etc. But I want to see some results from others running the routine I'm going to dedicate myself too. And I see plenty of people who've seen results on splits.Current Lifts
Squat 5x5 85kg
Bench 5x5 60kg
Deadlift 1x5 102.5kg
-
-
04-17-2013, 01:57 AM #129
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
Beware of taking advice from advanced lifters. They clearly know how to train themselves but don't necessarily make good coaches or understand the needs of a novice. The use of 'supplements' also change their training somewhat and despite what he might tell you, anyone who is a serious competetive bodybuilder IS probably using such 'supplements', even if competing in a tested federation.
Having said that I do agree in that you should be able to take the structure and workload of a novice program and spread it across more days if that is what you prefer... but the essence of it should not be changed.
-
04-17-2013, 02:05 AM #130
-
04-17-2013, 02:20 AM #131
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1340335
You should be able (for example) to take a day from a very demanding full body workout such as JasonDBs 5x5 and split it into two days as long as you keep the total number of sets/reps the same then it makes little or no difference.
For example, move the bench press and rows to the following day. You just have to be aware that you will be using your triceps 6 days a week if you do this. It might lead to connective tissue problems so you could change the way it's split periodically or just split one or two of the days to make a 4 or 5 day routine instead of 6.
-
04-17-2013, 02:29 AM #132
-
-
04-17-2013, 02:34 AM #133
-
04-17-2013, 03:50 AM #134
-
04-17-2013, 05:17 AM #135
-
04-30-2013, 07:57 PM #136
-
-
05-20-2013, 09:38 AM #137
I read through a bit of this thread but I am still unsure if I should change up my routine. I have been lifting on and off for a little over a year. I have always done a 3-5 day split routine as well. Thought, I have made some considerable gains in strength when it comes to my chest and tri's, I havent noticed much anywhere else. I went from flat benching about 225lbs 1RM to around 360lbs 1RM for example.
- My deadlifts and squats however are probably about the same as they were a couple months ago. Im not positive though since I havent reallyt ried to add weight. I've jsut been trying to perfect my form on those lifts. However I dont feel any stronger in those areas.
-I have been doing a 5 day split the past 2 months now and its pretty high volume. I am usually in the gym for 2 hours and my split looks like this.
5 weeks of this:
-Mon: chest
-Tuesday: tris/shoulders
-Wed: legs/ab
-Thurs: back
-Friday: bi's/ab
-Saturday: light chest/tris
Then the next 5 weeks of this:
-Mon: Chest/Back
-Tuesday: rest
-Wed: legs/abbs
-Thurs: rest
-Friday: Tris/shoulders/bis
Now, my question is this... Would it benefit me more to go to a full body or 2 day split with upper/lower? I'm at work atm so let me know if you need more information! Thanks
-
06-05-2013, 07:20 PM #138
-
06-05-2013, 09:06 PM #139
need help
Hey guys.im 19 and have been working out for 4 months now.
I am currently using the following split
Mon - back as primary and biceps as 2ndry
Tues- chest 1ry and triceps 2ndry
Wed- legs
Thur-shoulders and abs
fri- biceps and back
Sat-triceps and chest
I do around 5 exercises of 3 sets and 13 reps for a primary body part and 3 exercises for a secondary one.
I supplement with whey,creatine,fish oil and multivitamin.
Any advice would be greatly appreciated
-
06-06-2013, 05:09 AM #140
-
-
06-06-2013, 06:16 AM #141
-
06-06-2013, 06:35 AM #142
-
06-06-2013, 07:09 AM #143
-
06-06-2013, 05:23 PM #144
-
-
06-17-2013, 03:14 AM #145
I run and I lift. I mostly run short to medium distances (5-10km) and the purpose of the weight training is to complement the running and a general increase of fitness (and decrease in body fat %)
Here's my program. What do you think?
Monday - Running
Tuesday - Full body
Wednesday - Running
Thursday - Running
Friday - Full body
Saturday - Running
Sunday - Rest day
I mainly alternate between two full body workouts both taking about 60 minutes + warm-up and stretch
1.
Bent-over row w/ dumbbells or Seated row
Push-ups or Flat bench press
Squats
Military press
Biceps curl
Calf raise
Triceps extension
Kettlebell or Dumbbell swing
Plank up-downs (or other form of plank exercise)
2.
Bodyweight pull-ups or Lat pull-downs
Incline bench press or Decline push-ups
Deadlift
Lateral shoulder fly
Biceps curl
Calf raise
Triceps extension
Kettlebell or dumbbell swing
Oblique V-up (or other oblique ab exercise)An idea gets you started, motivation keeps you going, discipline gets you "there"...
-
06-17-2013, 05:30 AM #146
If it's working for you, and meeting your goals, then that's all that matters.
However, I'd try to lift 3x per week instead of just 2. If you don't feel you have the recovery on some of the "big" lifts, then do those 2x a week and save the supplementary isolation lifts for the third day. Also, I know you're running, but I'd try to hit legs better on your second day. Deadlifts are not a leg exercise, so you basically are only working calves that day.☠ By reading this post, you have agreed to my negative reputation terms of service.
-
06-17-2013, 10:20 AM #147
So when would a 3 day body part split fit into this from a bodybuilding (not strength training) perspective? If we think of the progression being 3 day full body to 4 day upper\lower and then wanting to add volume again, it seems like that would leave you with really long workouts if you dropped from 4 days to 3. It seems like the next thing to do would either be 5 day bp split or 6 day p\p\l\p\p\l\rest
The floundering has ended.
-
06-17-2013, 10:25 AM #148
You can't so much think in terms of # of days as in total volume. Even if you go from an upper/lower done 2x each per week (4 days) to a 3-day body part split, your volume can go UP. That said, the natural progression isn't necessarily to 3 days. More likely, it would be a 4-day split.
☠ By reading this post, you have agreed to my negative reputation terms of service.
-
-
06-17-2013, 10:54 AM #149
-
06-17-2013, 02:05 PM #150
Similar Threads
-
Tips on selecting a workout program
By AlexiosD in forum Workout ProgramsReplies: 16Last Post: 10-02-2019, 01:07 PM -
Lori's Muscle Building Adventure!!!
By gobbles23 in forum JournalingReplies: 10004Last Post: 08-08-2012, 12:12 PM -
Full Body Vs. Split
By tomc12365 in forum ExercisesReplies: 50Last Post: 08-06-2012, 08:23 AM -
full body vs split
By RaisedFist in forum Over Age 35Replies: 12Last Post: 12-20-2002, 05:43 PM
Bookmarks