Ever since i've been lifting ive been doing splits, doing like 4-6 different exercises for most of my muscle groups. If i went to doing fully body routines i'd have to lower the intensity and amount of exercises for each body part. So even then would i still be making better gains than a split?
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01-07-2012, 08:42 AM #31
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01-07-2012, 08:44 AM #32
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01-07-2012, 08:47 AM #33
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01-07-2012, 08:51 AM #34
- Join Date: Feb 2011
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01-07-2012, 08:55 AM #35
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01-07-2012, 08:58 AM #36
used to pump up muscles, doesnt work, oh how i wish i didnt do that.. agree completely to op tho
take a peak at my log; http://forum.bodybuilding.com/showthread.php?t=140826851
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01-07-2012, 09:02 AM #37
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Oh ok. But even on my split i generally perform medium-high intensity for my compound lifts. Most of the time i aim for my rep range to be anywhere from 2-8 reps, with my last set of each exercise usually 5-10 lbs under my 1rm. So if with my split i'm hitting each body part 2x times a week with more exercises it would be even better to hit it 3x a week but with less exercises with a full body routine?
500+ A green for me is a green for you.
★★★★★ DIRTY SOUTH CREW ☆☆☆☆☆
Negs for life: SikhAndDestroy
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01-07-2012, 09:20 AM #38
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01-07-2012, 09:36 AM #39
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01-07-2012, 09:37 AM #40
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01-07-2012, 09:37 AM #41
I agree with everything except the 315 squat 350 deadlift thing. I was sinking 315 for 1rm a while back and my deadlift was only at about 350. But I had just started deadlifting and hadn't learned the technique properly yet. But yeah the idiots that think they can get off strength programs because of this should still check their form and continue lifting until their deadlift is 4 plates.
Btw i still remember your squat video, good **** bro. Progress was really impressive.Best lifts to date/goals by July 2013 (ALL RAW)
Squat: 200kgx1 /200kgx1 (goal achieved)
Bench: 120kgx1 / 130kgx1, 102.5kgx15
Deadlift: 235kg x 1/ 240kgx1
OHP: 80kg x1/ 90kgx1
Over All Goal - Elite wilks total in the open age group
**Registered volume addict**
**SCARED OF IPF JUDGES CREW**
TWITTER: @The_Lifting_Doc
YOUTUBE: TheNumber2Jersey (videos of my lifts can all be found here)
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01-07-2012, 09:40 AM #42
What are your current maxes?
Thanks, squatting and eating is all I've done over the break.
Obviously there are exceptions to every rule. I'd say in 90% of the cases though the problem is the person squats high. I'm a naturally good deadlifter though, it's normally ~100 over my squat so...
Thanks, about the squat. I got a lot of flak for my form but, I really wanted to hit that. I spent at least two hours a day for the next couple though just doing singles at 275 or 315, checking my form on video, and trying to correct the flaws.
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01-07-2012, 09:52 AM #43
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01-07-2012, 09:54 AM #44
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01-07-2012, 09:57 AM #45
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made some good points OP. my legs were the biggest and strongest when i was squating 3x a week with more weight low rep.
"I am fueled by all forms of failure. I paid the price so I'll take whats mine!"
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01-07-2012, 10:02 AM #46
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01-07-2012, 10:06 AM #47
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01-07-2012, 10:10 AM #48
Overtraining is a real thing , But some solid advice for the peepz that don't realise strength is the way to go .
Ka0s :In my experience, doing heavy barbell squats, bench presses, deadlifts, military presses, rows, etc. builds no significant muscle mass.
What you need to really get big is a solid routine which focuses on light weights and cable movements to really force blood into those muscles and get that deep burn & powerful contraction
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01-07-2012, 10:10 AM #49
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01-07-2012, 10:27 AM #50
Whether you want to call it over training or under recovery the point is you need to eat, stretch, and sleep to maximize your gains. Most of the advice seems like common sense that either
1)People don't want to hear or
2)The fitness industry has deluded them into thinking things have to be more complicated than they really are.
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01-07-2012, 10:40 AM #51
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01-07-2012, 10:42 AM #52
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01-07-2012, 10:56 AM #53Best lifts to date/goals by July 2013 (ALL RAW)
Squat: 200kgx1 /200kgx1 (goal achieved)
Bench: 120kgx1 / 130kgx1, 102.5kgx15
Deadlift: 235kg x 1/ 240kgx1
OHP: 80kg x1/ 90kgx1
Over All Goal - Elite wilks total in the open age group
**Registered volume addict**
**SCARED OF IPF JUDGES CREW**
TWITTER: @The_Lifting_Doc
YOUTUBE: TheNumber2Jersey (videos of my lifts can all be found here)
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01-07-2012, 11:19 AM #54
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01-07-2012, 11:23 AM #55
Yes.
Absolutely.
The above picture is of me when I trained for THREE MONTHS, 4 days a week, on a body split. I gained 5 pounds after all that.
The below picture is training for 6 of my 12 weeks so far into SS. I've gained 15 pounds in that same 3 month period doing 3 days a week traditional SS.
★★★ Thick. ★★★
★★★ Solid. ★★★
★★★ Tight. ★★★
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01-07-2012, 11:26 AM #56
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01-07-2012, 11:27 AM #57
2) Not understood well enough by science.
3) Your argument should be intensity > frequency > volume. Without progressive overload, you're just treading water / running marathons. It's just that you can't increase intensity any more (linear progression means pushing intensity as fast as possible) so you manipulate the 2 remaining variables
4) There is a physical limit to how fast you can recover. If you go way over this, then you can no longer say that you just didn't eat/sleep enough.
And the problem with Rippetoe advocated linear progression is injuries. Frequent very high intensity will eventually give you tears and is rough on your joints. He even says so in his books. Recovering from injury will set you back much further than any frequency vs volume argument.
The advantage of the program is it teaches good form and focusing on compounds. I'd cut the linear progression rate in half at least - you're going to be lifting for years anyway.
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01-07-2012, 11:28 AM #58
The difference is I gained 5 pounds after 3 months of 4 day a week training on splits
I gained 15 pounds after 6 weeks of SS.
My bench press before SS: 1RM = 105
My bench press now while on SS: 5RM = 140.
And honestly my pecs have got quite wider, back wider, and my wheels grew a bit too.★★★ Thick. ★★★
★★★ Solid. ★★★
★★★ Tight. ★★★
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01-07-2012, 11:42 AM #59
Well the problem with SS that it neglects the shoulders. And tbh, those are just benchmarks, you don't necessarily have to hit them before you start going for strength.
I'm fairly close to those numbers ..I ALWAYS rep back.
The true sign of intelligence is not knowledge but imagination. - Albert Einstein
Porkchops and Bacon, my two favorite animals. - Homer Simpson.
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01-07-2012, 11:48 AM #60
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