was meant to say a full body slit based on hypertrophy would give good gains* changed what I was saying halfway through and edited wrong
what im saying is that those who do compete generally have the time to workout 5+ days a week therefore can use different splits, some people only have time to workout 3x a week which is fine, plenty of people in the past made very impressive gains on it
|
-
12-13-2013, 12:41 AM #211Bench: 170kg/375lbs 1RM : 150kg/330lbs 5RM
Squat: 220kg/500lbs 1RM : 180kg/485lbs 5RM
Deadlift: 230kg/505lbs 1RM
Barbell Row: 140kg/315lbs 10RM
***Powerbodybuilding Crew***
***Genovas witness Crew***
***PPL Master race crew***
-
12-13-2013, 01:02 AM #212
Straight off the bat I followed Dorian yates workout from his book.
Hitting everything once a week a couple of "warm ups" followed by one set to failure.
All I had to do is concentrate on that one set and I wasn't burning myself out and on countless sets.
I think it was quite effective as I grew just fine.
But I have no way of knowing if a full body would of been more effective.
All I can do is share my experience as a beginner I wouldn't or couldn't recommend a low rep/volume higher frequency routine because I didn't do that, I'd just be parroting all the no avi squat nazi's
You'll just have to try it for 6 weeks, you'll drive yourself mad over analyzing whether you should be doing this or doing that because some random anonymous poster on a message board said so.
-
-
12-13-2013, 01:16 AM #213
Oh right I think we misunderstood each other.
If I could only train 3 times a week personally I would go full body.
I would probably split it into a push/pull/legs.
And yates has said you could make very good gains only training 3 times a week, I think Dexter Jackson only trained 3 times a week at one point and British ifbb troy brown I think earned his pro card after dropping down to training only 3 times a week, these are splits though not full body.
-
12-13-2013, 01:18 AM #214
-
12-13-2013, 01:22 AM #215
-
12-13-2013, 01:25 AM #216
-
-
12-13-2013, 01:25 AM #217
-
12-13-2013, 01:32 AM #218
Not necessarily, I've read Dante Trudal recommend DC training only twice a week if a client has a particularly physical job, which is essentially a upper/lower split.
Stuart Mcrobert suggests a fully body every 4 days or something.
I've never seen or heard of anyone that actually uses a 2 day a week split though.
-
12-13-2013, 01:33 AM #219
-
12-13-2013, 04:53 AM #220
-
-
12-13-2013, 05:17 AM #221
-
12-13-2013, 05:23 AM #222
-
12-13-2013, 05:31 AM #223
-
12-13-2013, 09:07 PM #224
Incline, and weighted dips are arguably superior to flat bench for chest development. All though they aren't necessarily chest exercises, rather a press movement that I find targets the shoulders, and tris the most.
Best way to develop your chest is through flys, and dips. This isn't to say skip bench, but utilize all these exercises together, even have a day where you target the chest with flys alone for optimal chest development.
From my experience, there is no such thing as under training rather under eating. If the muscle recovers, hit it again. More volume, better growth and gains in the long run. I've been squatting twice a week, and am seeing rapid gains opposed to once a week stigma. If the muscle is recovered, hit it again.Weak but lean crew
Always getting ID'd crew
Takes naps on the weekend after getting yucky to rejuvenate and get yucky again crew
Former weak crew
Forever bulking crew
Look like im sixteen crew
Check myself out in every mirror I walk passed crew
Dont even look like I lift crew
Wear size small to look like I lift crew
Look in the mirror before I go out for a pump crew
Polite Trolling Crew (PTC)
Aesthetics breeds confidence, Confidence breeds success crew
-
-
12-18-2013, 02:26 AM #225
Bookmarks