good article, gonna try it.
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01-08-2010, 06:52 AM #391
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01-08-2010, 06:11 PM #392
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01-22-2010, 07:02 AM #393
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01-22-2010, 05:47 PM #394
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01-26-2010, 11:41 AM #3952557819Guest
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01-29-2010, 01:51 PM #396
- Join Date: Aug 2009
- Location: Los Angeles, California, United States
- Age: 42
- Posts: 29
- Rep Power: 0
A little variation
Just competed in my first natural show this past november and placed third in mens medium class and accomplished it on a 3 way split 6 days a week with the following muscle combinations:
Day 1
Chest-Shoulder-triceps
Day 2
Back-biceps-forearms
Day 3
Legs
THEN REPEAT.
I found this split extremely effective and it yielded great results but of course it could not have been as fruitful without the implementation of proper nutrition. But as it pertains to the current workout in question unless one has tried it we should not discredit it merely based on speculation. After reading the article I will try it for bulking purposes and see for myself. I do understand everyones opposition to it because we are all used to workingout 5 or more days week and to do anything less must be regression rather than the progression . Just like we find it necessary to workout quantitatively it is also necessary to have large quantities of routines and exercise to prevent plateauing which is what we don't want. Let this workout be one of the many tools in your bodybuilding utility belt that you can use on occasion to vary your workouts. Overall I am not arguing for or against this workout I am merely saying we should be open minded about and try it then formulate an opinion based on experience. I will try this workout starting next week and I will let you all know whether it worked for me.
For everyone reading this keep on hitting hard!!
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01-31-2010, 11:53 AM #397Unregistered3Guest
Hard Stuff!
Man, i did this yesterday, and im telling you its not easy at all. I am going have to get used to it for the first few weeks until i actualy see gains because i cant even finish the program!
Good cardio is needed for this i guess, something which i dont have.
Im sore today though so it must of worked something .
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02-03-2010, 11:15 PM #398Rafael P..Guest
What's up with that?
Hey expert WTF, I don't know the person who wrote this article, but I do apreciate the time he took to do it. You see, there is a lot of people out there starving for information and guidance to improve themselves, is people like the one that wrote this article that counts, guys like you just make me sick, if you think you can write better, then become a journalist.
By the way, Rafael is my name, no funny names and I am not a newby on this.
I am 5'11" at 205lbs and 6% body fat
But I still say thank you to the guy that wrote this.....
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02-11-2010, 11:45 AM #399
- Join Date: Feb 2008
- Location: Big Bear City, California, United States
- Age: 67
- Posts: 1,198
- Rep Power: 3538
Damn, what a thankless job you have! Personally I highly appreciate your efforts in writing and sharing this routine with us. Anybody with any sense knows that different strategies work for different people. I'm willing to give just about any reasonable looking routine a 12-week run before bashing it. I've tried high volume/high reps and know that don't work for me, yet it has worked well for others. I'll look forward to taking this one for a spin when I make my next routine change.
Thanks Admin![]---[] Equipment Crew Member No. 25
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02-11-2010, 09:29 PM #400
I just started this workout this week and am going to give it a go for a month or so to see what kind of gains that I have...so far I've felt great following each workout with full-body soreness after Monday and Wednesday...we shall see where this takes me though, I've worked out for years using split-routines and am psyched to try something new...I'll post any updates that I have
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02-11-2010, 10:51 PM #401
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02-12-2010, 01:05 AM #402
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02-18-2010, 12:00 PM #403One in TimeGuest
I agree as you say:
"Many of us go to the same gym for many years. It is amazing that SO MANY of the people you see there day-in and day-out look the same every year. They never grow or change! Almost all of these people use split bodypart training as it is the "normal" training routine. If volume/split training works so well, why are the majority of gym goers not gaining?"
Even the best workout routine is only 30% effective without the fuel. Most of the people in the gym whom you see for years never gaining is because they break the muscle down day after day and never feed them properly for growth. I did it for years (156lbs/16%TBF), and then one day I just asked the biggest guy in the gym. It's the food, it's the food, it's the food. The diet is what makes the difference.
Feed the muscle clean carbs and protein.
Work the muscle
Feed it again...
Now I'm a lean (6%TBF) at 197lbs and growing every week.
It's that simple no matter what you workout routine, it will work. (Note: Initial muscle weight gains will be vast for the first 4-6 weeks then it will vary from a 1/2 pound to two or three depending on how well you stick to the diet and workout routine.
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02-18-2010, 04:40 PM #404One in timeGuest
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02-20-2010, 10:00 AM #405
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02-22-2010, 01:40 AM #406
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02-22-2010, 01:41 AM #407
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02-22-2010, 11:42 AM #408AeroDynamicGuest
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02-24-2010, 12:54 PM #409
every workouts are good
every workouts are good,everything depends in the focus,discipline,diet,rest,supplements and of course GENETICS but some are better for one person and some are better for other,everybody have diferent bodies some are tall some are small some have slow metabolism some have high everything depends first you have to know your body what's your metabolic rate tax BMR,your body type (ectomorph,mesomorph or endomorph),your weight,your height,your strenght,your muscle resistance,your cardio resistance,your body fat,so you see everything counts take it for me i train for 18 years and i have the luck of having the genetics in my side but when i started wasn't easy because i was mesomorph with a lot of muscle and ripped but very tall so my muscles doesn't seem to grow but after 3 years of intense study and training a learn about myself and nowadays i do whatever i want with my bodie even still i have to change my workout routine every 2 weeks so my body don't adapts my advice to everyone it's know your bodie first don't demystify workouts you have to try to know if it's good for you or not every workouts are good some better for us than others
train,eat and rest good and hit your goals
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02-25-2010, 04:31 AM #410
- Join Date: Dec 2009
- Location: Florida, United States
- Age: 30
- Posts: 128
- Rep Power: 176
Okay when people say genetics benefiting people , you mean for example someone who is maybe new to weight lifting lets say squats 185 lbs and deadlifts the same for 8 reps umm lets give it 5 sets then the week after that makes a huge jump to 225s on both??? also I usually think switching every 4 weeks your routine will do fine .. Muscle confusion xD
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02-25-2010, 06:27 AM #411
- Join Date: May 2009
- Location: Brantford, Ontario, Canada
- Age: 45
- Posts: 140
- Rep Power: 229
I just dont get it, Im on a 5 day routine single body part a day, after each day I am sore because I destroy each individual muscle with at least 4-6 routines 4 sets of 6-8 each lifting heavy..
now youre telling me to do every body part 1 time a day? and only 1 exercise per body part? I get its to failure and lift heavy, but Im doing that now, only more than once.
So do you always do the same exercise for each body part? or do you change it up? say monday for chest you do flat but wednesday you do incline? how does this exactly work?
I wouldnt mind a change for once, but Im leaning more towards a 3 day split where I do more then just one exercise per body part.
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03-09-2010, 11:21 PM #412
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03-17-2010, 12:50 PM #413
prolly a stupid question but does it matter which order u do these exercises in?? i prefer doing bench first and then do the others like u have listed..and sometimes in the gym others are using something u want to use so u have to wait or move onto the next thing on the routine...is this ok??
Thanks
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03-20-2010, 10:25 AM #414
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03-30-2010, 08:28 AM #415
Wow, I just started this program today. It was amazing. Afterward, I was out of breath and felt like throwing up, but it felt so good.
I have been doing spilts for the last 2 years with only marginal muscle gain, but without supplements.
I just started this full body program with a protein/creatine/fat burner/omega3/vitamin stack. I will keep you guys posted in this thread.
I will report back on April 30Last edited by ARom89; 03-30-2010 at 08:53 AM.
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03-30-2010, 08:49 AM #416
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03-30-2010, 08:53 AM #417
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03-30-2010, 01:37 PM #418
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03-31-2010, 01:56 PM #419
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04-07-2010, 03:57 PM #420
well nobody answered my question above but i have been doing this for a bout 3 weeks and although i have not gained that much weight, only about 1.5 LBs (obviously no one gains much in 3 weeks) i can lift way more than i could ever lift before...all i can recommend is to ALWAYS write down and monitor your progress and do everything correctly and you'll see the results...this program is awesome and you will feel great after every workout...i image it will take 2-3 months for me to fully realize the results as i am an ecto..maybe other will see results faster.
i would recommend this program to anybody who has plateaued and is lookint at somethign different!
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