post a credible study showing its best to do a bodybuilding split

[Trent889]

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.

[NRKF84]

I don't want to

[p7nk]

when will you ***gots realize your body is different, find what works for you and go with that.

[Trent889]

I don't want to

thats ok, you can come in, sit down and watch the lulz.

[joe--]

post one that it isn't please.
you had a 5+ page thread about this last time, and not one source was posted.

[powercage]

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.

http://journals.lww.com/nsca-jscr/Ab...Linear.35.aspx

http://journals.lww.com/nsca-jscr/Ab..._Their.40.aspx

Get at me brah

[Trent889]

post one that it isn't please.
you had a 5+ page thread about this last time, and not one source was posted.

im not going to waste my time going through all the studies ive read. feel free to search pubmed.com if you wanna prove me wrong.

i havent read a single credible study over the years supporting bodybuilding splits.

[powercage]

im not going to waste my time going through all the studies ive read. feel free to search pubmed.com if you wanna prove me wrong.

i havent read a single credible study over the years supporting bodybuilding splits.

...read above...

[Bodybreak]

im not going to waste my time going through all the studies ive read. feel free to search pubmed.com if you wanna prove me wrong.

i havent read a single credible study over the years supporting bodybuilding splits.

Stop listening to other people and find out what works for you. Now shut the **** up.

[DatDereCe11Tech]

when will u *******s realize that you can do any routine u wanna do and it will work perfectly fine as long as you train very intense and eat the right amount of calories to gain size/drop fat?


/thread

[farvacola]

You say that don't want to waste time, and yet you waste time demanding studies in regards to a subject that in reality requires very little scientific explanation. Lift the phucking weights, you sound like some kind of whiny bish.

[powercage]

You say that don't want to waste time, and yet you waste time demanding studies in regards to a subject that in reality requires very little scientific explanation. Lift the phucking weights, you sound like some kind of whiny bish.

/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

[Trent889]

...read above...

"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

you should actually read the studies before posting them....

[powercage]

"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.



you should actually read the studies before posting them....

Try reading the entire two studies. Listen, you wanted proof....you were given it

[bobmuscle]

well since a large percentage of bodybuilders, pro and amateur, use that routine, i would say that is credible enough

[Buzz_Lightyear]

notthis****again.tif

[Trent889]

Stop listening to other people and find out what works for you. Now shut the **** up.

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.

[powercage]

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.

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

[rhadam]

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.

[farvacola]

/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

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.

[Trent889]

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

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.

[powercage]

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.

1) Chill
2) I dont disagree with you
3) I was sighing because the answers he is seeking are in those articles, but he's only reading the abstract and nothing else

[farvacola]

1) Chill
2) I dont disagree with you
3) I was sighing because the answers he is seeking are in those articles, but he's only reading the abstract and nothing else

Go figure, another supposed training "genius" who can't be bothered to actually read a study. To his credit, a well conceived study almost has to be difficult to digest, but then again, why demand one in the first place?

[kiwimac]

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

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

[NIguy]

I'll tell you how you can prove all those natural bodybuilders wrong who split.... Trent.... post a pic of yourself

[powercage]

Periodization=/=split-body workout


It seems from the abstract 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 compare split-body to full body workouts, so is 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

Now read the second article posted (the other being the more important of the two, and quite possibly the best scientific meta analysis of hypertrophy put together to date)

[NIguy]

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.

repped!

[buknasty]

the science behind a workout like that will be based on a 6 week study done on high school/college level people who have never trained before.

young genes+noob gains= everything works.

[Jayo7k]

everything works when your on leukic hardcore!

[kiwimac]

Now read the second article posted (the other being the more important of the two, and quite possibly the best scientific meta analysis of hypertrophy put together to date)

I would like to read it, but it seems my university to does not subscribe to this journal.