Anyone doing a Chest / Back split like Arnold?

[ZombieDeli]

I was reading that Arnold used to do Chest and Back on the same day. This seems excessive. Has anyone tried doing this and had luck with it? Also what are your feelings on a one muscle per day split? Is this underutilization of time for all but the pros? I have been doing mostly push / pull type splits. I did chest yesterday and am very sore today. When I finished I debated going to do biceps but decided against it. I felt a huge pump and very taxed from my chest workout - I really put the effort in. Should I listen to my body in this instance or should I just go ahead and move forward with a second muscle group?

[KDG730]

Ive been doing Arnold Chest/Back type workouts for the past couple weeks and I must say they are no joke, but are a good chance of pace. I used to do a one muscle per day split and had good results as well though. It really just depends on your overall preference. But if you are feeling very taxed and exhausted at the end of one muscle then I recommend sticking to a 5 day split doing one muscle per day. I.E (Chest, Back, Arms, Shoulders, Legs). That way you can really focus on the one group and get ample rest time.

[Wolf200]

Do not only hit each muscle group once a week like this guy says ^

[vinylpusher1]

Do not only hit each muscle group once a week like this guy says ^

Please explain why?

I train each muscle group once a week. Why is this frowned upon?

[KDG730]

Please explain why?

I train each muscle group once a week. Why is this frowned upon?

Theres nothing wrong with it, these people just love their own programs and have no open mindedness.

[Sullivan0930]

Have always done chest/back together.

[Jakeylee]

I do this 5/3/1 style, antagonist training seems to work well for me to be honest.

[Wolf200]

Theres nothing wrong with it, these people just love their own programs and have no open mindedness.

Uh no.

Go read some studies on the relationship between frequency and hypertrophy/strength. There is a reason why bro splits like yours are never recommended.

[Tommy W.]

Push pull days..... always. Make sure you're doing roughly 2x pull volume than push

[KDG730]

Uh no.

Go read some studies on the relationship between frequency and hypertrophy/strength. There is a reason why bro splits like yours are never recommended.

Yeah thats why pro body builders use it right...cause it doesn't work...makes sense.

[snicklefritz42]

Push pull days..... always. Make sure you're doing roughly 2x pull volume than push

Really? I do pull push legs, but I do them all evenly, I never do 2 pull than 1 push...

[Tommy W.]

Yeah thats why pro body builders use it right...cause it doesn't work...makes sense.

Pro bodybuilders use special "vitamins". Their workouts are different than the non vitamin users. Those of us without the vitamins generally do better with more than 1x per week per bodypart.

[Wolf200]

Yeah thats why pro body builders use it right...cause it doesn't work...makes sense.

When you are on gear, 1x bodypart / week is fine. Anyone not on gear doing a bro split like the one you mentioned is a moron. Guarantee you have chicken and rice 6x day too?

[NZninja101]

Pro bodybuilders use special "vitamins". Their workouts are different than the non vitamin users. Those of us without the vitamins generally do better with more than 1x per week per bodypart.

This. The vitamins elevate protein synthesis so it can stay elevated for up to an entire week, whereas for those that don't use these vitamins, it reduces back to around base level around 48 hours after lifting. Which, isn't to say that all people who don't use supplements should hit all muscles every 2 days, because there's a little more to it than just protein synthesis, but for 95% of these people, more frequency than 1X a week is good.

[Beachease]

I is do.

[Tommy W.]

This. The vitamins elevate protein synthesis so it can stay elevated for up to an entire week, whereas for those that don't use these vitamins, it reduces back to around base level around 48 hours after lifting. Which, isn't to say that all people who don't use supplements should hit all muscles every 2 days, because there's a little more to it than just protein synthesis, but for 95% of these people, more frequency than 1X a week is good.

Yes correct. The more than 1x per week will carry less volume per session than the 1x per week program also.

[Malfurion]

It doesn't really matter what split you're on bro as long as you are progressively overloading and getting enough rest

[Engineer_Guy]

Please explain why?

I train each muscle group once a week. Why is this frowned upon?

Because there's no reason why a natural guy, and likely novice/intermediate range, needs 7 rest days between body parts.

But hey, do what you want to do.

[Marombeiro97]

Squat
Bench
Row
Pulldown
Curl
facepull
seated calf raises srs

[davisj3537]

In general it would be a poor decision to try anything Arnold did. He wasn't natty.

Yeah thats why pro body builders use it right...cause it doesn't work...makes sense.

Cuz you are a pro bodybuilder right...lol. Your programming should reflect your experience/progression level.

There are stickies on this stuff that explain it pretty well. Who it works for and the advantages/disadvantages of taking different approaches. Each muscle group 1 day per week is literally the worst approach for a beginner.

[oozymrbunbun]

I LOVE antagonist splits, sometimes I would do supersets or I would just train for example my chest routine, then my back routine. It's pretty good, I've always done it like that.

[RagingVeins]

I've always done chest/back together. I think the best natty routine you can do is a variation of:
Day1- Chest/Back
Day2 - Legs/Shoulders
Day3 - Triceps/Biceps
Day4 - Off
Day5 - Off
Day6 = Day1
Day7= Day2
Day8 = Day3