for the natural trainer.
you know the typical split you see in flex magazine.....1 body part per week training 5 days per week.
post a credible study showing this is the best way to train for the natural bodybuilder.
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11-19-2010, 03:55 PM #1
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11-19-2010, 03:55 PM #2
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11-19-2010, 03:56 PM #3
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11-19-2010, 03:56 PM #4
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11-19-2010, 03:57 PM #5
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11-19-2010, 04:02 PM #6
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11-19-2010, 04:04 PM #7
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11-19-2010, 04:05 PM #8
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11-19-2010, 04:06 PM #9
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11-19-2010, 04:07 PM #10
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11-19-2010, 04:07 PM #11
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11-19-2010, 04:10 PM #12
/sigh
The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training
Schoenfeld, Brad J
Journal of Strength & Conditioning Research:
October 2010 - Volume 24 - Issue 10 - pp 2857-2872
doi: 10.1519/JSC.0b013e3181e840f3
Early-Phase Adaptations to a Split-Body, Linear Periodization Resistance Training Program in College-Aged and Middle-Aged Men
Kerksick, Chad M
Journal of Strength & Conditioning Research:
May 2009 - Volume 23 - Issue 3 - pp 962-971
doi: 10.1519/JSC.0b013e3181a00baf
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11-19-2010, 04:10 PM #13
"2 upper-body and 2 lower-body resistance training workouts each week"
does not = typical bodybuilding split.
thats training each body part twice per week which is supported by science and im not disputing that.
Bodybuilders generally train with moderate loads and fairly short rest intervals that induce high amounts of metabolic stress. Powerlifters, on the other hand, routinely train with high-intensity loads and lengthy rest periods between sets. Although both groups are known to display impressive muscularity, it is not clear which method is superior for hypertrophic gains
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11-19-2010, 04:11 PM #14
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11-19-2010, 04:12 PM #15
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11-19-2010, 04:13 PM #16
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11-19-2010, 04:13 PM #17
i need to stop listening to roided up freaks, thats whats up.
bodybuilders pre steroid era did full body routines and they were bigger than todays naturals. it is also supported by science.
why would i listen to a roided up bodybuilder who got all his gains taking roids talking bro science? i wasted years listening to the roid munchers, got me no where.
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11-19-2010, 04:15 PM #18
you are comparing apples to oranges. All things equal, periodized workouts produce more results.
Steroid vs Steroid, natural vs natural. If you put like vs like, full body workout does not produce hypertrophy in the same manner. Please read the studies you were asking for and I provided since you were too lazy to look them up yourself
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11-19-2010, 04:17 PM #19
Monday/Wednesday/Friday
Chest
Barbell bench press: 4 sets of 10, 8, 6, and 4 reps
Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps
Dumbbell flys: 3 sets of 10, 8, and 6 reps
Parallel bar dips: 3 sets of 15, 10 and 8 reps
Pullovers: 3 sets of 15 reps each
Back
Chin-ups: 4 sets of 10 reps minimum each side
Close-grip chins: 4 sets of 10 reps
T-bar rows: 4 sets of 15, 12, 8, and 6 reps
Bent-over barbell rows: 4 sets of 8-12 reps
Thighs
Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set
Front squats: 4 sets of 10, 8, 8, and 6 reps
Hack squats: 3 sets of 10 reps each
Leg curls: 4 sets of 20, 10, 8, and 6 reps
Standing leg curls: 4 sets of 10 reps each
Straight-leg dead lifts: 3 sets of 10 reps each
Calves
Donkey calf raises: 4 sets of 10 reps each
Standing calf raises: 4 sets of 15, 10, 8, and 8 reps
Abdominals
Crunches: 3 sets of 25 reps
Bent-over twists: 100 reps each side
Machine crunches: 3 sets of 25 reps
Crunches: 50 reps
Tuesday/Thursday/Saturday
Shoulders
Behind-the-neck-barbell press: 5 sets of 10, 8, 8, and 6 reps with a 15-set warm-up
Lateral raises: 4 sets of 8 reps each
Bent-over dumbbell laterals: 4 sets of 8 reps each
Dumbbell shrugs: 3 sets of 10 reps each
Upper arms
Standing barbell curls: 5 sets of 15, 10, 8, 6, and 4 reps
Incline dumbbell curls: 4 sets of 8 reps each
Concentration curls: 3 sets of 8 reps each
One-arm triceps extensions: 3 sets of 10 reps each
Forearms
Barbell wrist curls: 4 sets of 10 reps each
Reverse wrist curls: 3 sets of 10 reps each
Calves
Seated calf raises: 4 sets of 10 reps each
Abdominals
Reverse crunches: 4 sets of 25 reps
Seated twists: 100 reps each side
Vertical bench crunches: 4 sets of 25 reps
Resources:
Schwarzenegger, Arnold. The New Encyclopedia of Modern Bodybuilding. New York City: Simon & Schuster Paperbacks, 1998.
Now shut the fuk up you ******* fuk.
Edit: And before you say Arnold wasn't natural blah blah blah ya he's admitted to using steroids in the 70s when they were legal. If you seriously don't think that a normal and/or natural bodybuilder can't consistantly do 70% of your 1rm and recover with a 5 day split you're a bigger idiot than i thought.Last edited by rhadam; 11-19-2010 at 04:23 PM.
Psych & handcuffs
Current reading: Vonnegut, Theodor Adorno
House, Techno, and 4Runners
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11-19-2010, 04:20 PM #20
- Join Date: Dec 2008
- Location: Renton, Washington, United States
- Age: 35
- Posts: 2,659
- Rep Power: 3534
Wtf are you sighing for, I said nothing about whether or not studies exist, I'm simply dumbfounded at the constant desire for scientific data on something when the biggest variable when it comes to progress is determination, motivation, and discipline. You can pull as many studies as you want out of your ass, but the people who train the hardest are almost always gonna be the most successful.
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11-19-2010, 04:20 PM #21
your study showed a higher training frequency produced better results. your study did not at all prove the effectiveness of a typical body building split (1 body part per week, high volume, 5 days per week).
i know about the importance of periodization....the old timers used to do splits when they were cutting but there isnt a single credible study that IVE read that shows that the typical bodybuilding split produces the best strength and hypertrophy gains.
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11-19-2010, 04:22 PM #22
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11-19-2010, 04:25 PM #23
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11-19-2010, 04:27 PM #24
Periodization=/=split-body workout
I thought this thread was asking someone to post a study showing the superiority of a split workout over a full body workout.
It seems from the abstract (I have no access to the article) that this study below only looks at untrained college-aged and middle-aged men, and the effect of a split-body resistance training program. It does not seem to compare split-body to full body workouts, so it seems irrelevant.
Early-Phase Adaptations to a Split-Body, Linear Periodization Resistance Training Program in College-Aged and Middle-Aged Men
Kerksick, Chad M
Journal of Strength & Conditioning Research:
May 2009 - Volume 23 - Issue 3 - pp 962-971"The Scots invented everything - the Thermos flask, the television set, the Venetian blind, the Irish jig, the Norwegian wood, the Dutch cap, the French letter-"
"The Jewish New Year?"
"And that. Also the Welsh harp, Kentucky Fried Chicken, New York, New York-"
"It's a wonderful town."
"The Greek Tragedy, the Roman Holiday and the Turkish Delight. Not to mention the American Pie."
"The American Pie?"
"I told y' not to mention that."
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11-19-2010, 04:28 PM #25
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11-19-2010, 04:28 PM #26
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11-19-2010, 04:29 PM #27
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11-19-2010, 04:29 PM #28
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11-19-2010, 04:31 PM #29
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11-19-2010, 04:31 PM #30"The Scots invented everything - the Thermos flask, the television set, the Venetian blind, the Irish jig, the Norwegian wood, the Dutch cap, the French letter-"
"The Jewish New Year?"
"And that. Also the Welsh harp, Kentucky Fried Chicken, New York, New York-"
"It's a wonderful town."
"The Greek Tragedy, the Roman Holiday and the Turkish Delight. Not to mention the American Pie."
"The American Pie?"
"I told y' not to mention that."
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