I usually do a body part split but alot of people say that a full body split is better for gaining mass
my current split is
monday
chest/back
Tuesday
legs
wendsday
shoulders arms
thursday
legs
friday
chest back whats better a full body split or body part split
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Thread: full body or body part split
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12-26-2010, 01:49 PM #1
- Join Date: Sep 2010
- Location: Julian, California, United States
- Age: 27
- Posts: 148
- Rep Power: 169
full body or body part split
bench 285x5
dead lift 440x8
squat 375x5
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12-26-2010, 01:54 PM #2
- Join Date: Aug 2010
- Location: United Kingdom (Great Britain)
- Age: 28
- Posts: 1,089
- Rep Power: 266
I'm getting on a full-body split next year to increase size and strength and get a good base then after i have achieved that i will proceed to do a body-part split.
Goal from when i start training - Jan 2011 onwards¬
16 YO - 6'1- 200lbs - 13% BF.
I gots 2 years.
Check out my log please :)
http://forum.bodybuilding.com/showthread.php?t=130469983
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12-26-2010, 02:00 PM #3
I would work muscles that are physically close to one another. I.e., back/chest, bis/tris, shoulders/traps. You'll get a better pump.
You do this for the same reason you don't superset Bicep curls with a calf raise. You're forcing blood into your biceps then elsewhere in the body. Keep your target muscles isolated when you workout. Better pump, better results for a serious lifter.
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12-26-2010, 02:54 PM #4
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12-26-2010, 02:55 PM #5
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12-26-2010, 02:58 PM #6"on the bech press i usually start off with 205 doing it 5 times then once i ad my usual extra 5 pounds on i can barely do it twice. How can i increase my chest cardio? so i can rep heavy weight easier" -dc1992hp
come by and check out my log. I'm racing to a 275x5 bench and 185x3 strict press with comps.
http://forum.bodybuilding.com/showthread.php?t=141680751
*** MISC Strength Crew ***
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12-26-2010, 03:07 PM #7
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12-26-2010, 04:06 PM #8
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12-26-2010, 04:09 PM #9
My split
Monday:
Back:
Dead Lifts x3 6-8
Bent Over Rows x3 6-8
Single arm Rows x3 6-8
Bi's:
Barbell Curls x3 6-8
Hammer Curls x3 6-8
Isolation Curls x3 6-8
Chin-Ups until failure x3
Tuesday:
Chest:
Dumb bell Press x3 6-8
Incline Dumb bell Press x3 6-8
Chest Fly's x3 6-8
Push-Ups (Weighted) x3 until failure
Tri's:
Skull Crushers x3 6-8
Kick Backs x3 6-8
Close-Gripped Bench x3 6-8
Weighted Dips x3 until failure
Thursday:
Shoulders:
Arnold Press x3 6-8
Upright Barbell Rows x3 6-8
Shoulder Fly's x3 6-8
Lateral Raises x3 6-8
Traps:
Barbell Shrugs x2 until failure
Dumb bell Shrugs x2 until failure
Friday:
Legs
Straight Legged Dead Lift x3 6-8
Squats x3 6-8
Leg Presses x3 6-8
Leg curls x3 6-8
Abs:
Ball Crunches x2 failure
Bicycle Crunches x2 failure
It's working great, I always attempt to add weight every week and so far I have been able too.
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12-26-2010, 04:17 PM #10
well it depends on the focus of what your goals are and how you are responding to the training. I have had decent results with 5 day splits, i prefer a half and half as i like to call it. By that i mean train upper body; chest, shoulders, arms, etc. then legs, then upper body again on a monday wensday friday rotation. Its a good way to kill it in training and give your body enough extra time to add on some weight. The best way to know what to do is to experiment, no one can tell you which one your body will respond to better so its up to you to try both if you would like to know.
Goals:
squat: 315x1
Deadlift: 370x1
Ephesians 6:17
Philippians 4:13
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12-26-2010, 04:20 PM #11
I am going on my first ever full body workout. Idk if I will continue after my Christmas break or not, we will see. All I know is that I don't feel overly exhausted like some people talked about. I feel I did work out, but not overtrain (plus this is the best time of the year to bulk lol).
"And why beholdest thou the mote that is in thy brother's eye, but
considerest not the beam that is in thine own eye?"-Matthew 7:3 KJV
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12-26-2010, 04:52 PM #12
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12-26-2010, 06:18 PM #13
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12-26-2010, 06:24 PM #14
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12-26-2010, 06:26 PM #15
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12-27-2010, 10:51 AM #16
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12-27-2010, 10:59 AM #17
- Join Date: Jan 2009
- Location: Orland Park, Illinois, United States
- Age: 47
- Posts: 275
- Rep Power: 188
I started doing these splits and the results are amazing compared to what i used to. Now that my lifts are getting up to where they've never been I have to start doing chest on a different day and back on a different day if i really want to destroy them. but then i'll do a legs day, arms day, and then shoulders. rinse and repeat...
I gained a solid 20lbs in the last 4-6 months with this split but i'm sure most of it is because i've increased my calorie intake significantly.
From personal experience if you've fuxed with chest/tri splits for a while like I did , go to a chest/back split and see how you feel., However, you will NOT get bigger unless you eat eat eat eat eat eat eat
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12-27-2010, 11:02 AM #18
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