+ 2 Full body or Split?
In recent times, full-body training has been greatly underestimated to give more space to the splits of the champions of Olympia, training by means of machines; many more pumping training than those for the development of strength.
It is certainly true that the bodybuilders of today are bigger than the professionals of the Golden Age but, you must also take into account that the amount and variety of steroids used today is much higher. This type of training is back "in fashion" despite coming from the past.
More and more people are wondering if it is better to train in multifrequency (full body), what changes compared to that in monofrequency (split) and when to do one or the other to achieve maximum muscle hypertrophy. If there were a universal rule, we would no longer have the problem.
Full body training, if done properly, can help a lot to progress in loads. Training the same muscle several times a week basically brings two main benefits:
Repetition of the gesture in multiarticular exercises, which is the main factor that helps in increasing strength;
Continuous stimulation of muscle protein synthesis, which after training lasts up to 48 hours, which is the main mechanism for muscle growth.
This is the link that demonstrates the study (https://www.ncbi.nlm.nih.gov/pubmed/25739559)
However, there is no need to train for muscle failure for every session. The training must be heavy, as long as the technique remains correct and is not destructive, like a classic split training. Repetitions may vary over time, but it is up to the periodization to determine which range to use.
I personally train in a Russian split style.
It would be a modified full body, but always training a single muscle two or three times a week, using different angles with different exercises. Since I use many basic exercises (I always add a complementary exercise) it is advisable to use a good warm-up, obviously using progressive loads. If the training is not gradually heavier, there will be no great progress, and any program will not be able to bring about substantial improvements.
In merito c’è un famoso topic scritto da Makwa.
Here is the link (https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ma...)
I'm always convinced that the biggest job is done at home with food and during the hours of sleep, but choosing a targeted training program you can get great results.
What were your experiences based on your goals or level of preparation?
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Due to time restraints right now I have to do full upper body workouts, followed by lower body the following day. I'd prefer a different spilt but this works for me now in my current situation.
thanx for bringing in this topic, It was one the biggest questions in my mind and after reading all messages finally I made up my mind. ;)
Well when you're on AAS you have more flexibility as you heal so much quicker. However, I do prefer splits over full body. I think you can torture the muscle in a more intense way nd get better gains. i do work the smaller groups more than once a week.
Good read man I work 4 12 hr shifts on a split so on my 24 off I do a full body and usually one day out of my four days off another full body or 4 splits, being push/pull definitely enjoy both sides of the spectrum especially when you’re recovering fast
In that case a full body will help you a lot, but do not go to muscle failure on each set. Share the volume of work with the other days.
Oh absolutley
Good read bro!! I do splits and hit every body part twice a week.. ie legs Monday/Thursday Chest/Tris Tuesday/Friday.. If I hit something and it still isn't sore I'll do some lighter weight stretch/flex exercises
next day and usually does job.. I've never tried everyday though I'd be in the gym forever because I never feel accomplished anyway.. I feel it is good to rest my joints also on those days off, my shoulder gives me issues
I share that, brother.
I also train three times a week with a day off between sessions.
I do Squat and Bench Press on Monday and Friday with different repetitions.
There are always some complementary exercises, but I don't register them in JEFIT.
On Wednesday I dedicate it to my back, Deadlift/Pull Up.
It's enough to dose series and repetitions.
I feel very good with this protocol. I feel that I can recover in two days and hit again.
I was reading an interesting article a few days ago in T-Nation where yet another study was carried out with regards Going to failure vs. just working the muscle through volume. It found that although working the muscle through various sets and not going to failure did indeed 'work' the muscle it was still ineffective at building mass and strength.
For a training session to be completely successful at least 1 set per muscle group MUST be done to failure so that the muscle is properly 'trained & broken down' to stimulate adequate growth and rebuilding for the next session.
I've been training for years with muscle failure. In a split routine context I share it.
Unfortunately, we don't always have a spotter to help us fail the series.
If you are alone you cannot fail a series of squats with 120/140 kg.
It's also true that lately I've been understanding my goals more and more, safeguarding my health.
If you combine nutrition with a full body protocol mix you'll get amazing results, stimulating the muscle several times a week.
Thank you for your contribution.
Does your gym not have a Powerack to do squats/benching in?
Are you training in split routines or do you like to alternate?
Sometimes I used it, I think that a spotter would be the best choice to go completely to failure.
A year ago I tore a knee during the Squat and the Powerack saved me. I felt a strong electric shock during the negative phase.
Maybe it's just a matter of habit but after that experience I don't feel it safe.
For the Bench Press the benches are free. There is no Powerack.
Beginners- full body
Adv.- split
Once your stronger and training to failure or close you need a split imo.
Dave Draper does full body he’s bigger than me. Opinions and energy levels vary.
I share that, but it's not a rule.
In the old school, they trained all the muscles in every session.
Following:
Great read and curious what the general conseneus is. A lot of valid points made. I do agree that it does and should
Start in the kitchen/diet
To understand the importance of nutrition, just think of the consequences that the wrong fuel can have in a car with potentially excellent performance. It would definitely leave us on the road lol