posted Sat, 12/02/2017 - 20:33
6432
Workout split for maximum growth
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Currently, I do a 4 day split and on one of the days I do chest and tris and the other back and bi. By the time I get through back and chest, I am a little fatigued on the bi/tri exercises. My understanding for growth is that I need to maximize the tension. Is it better to make it a 6 day workout and separate the bi/tri exercises on their own day. Would that help with maximizing the tension for growth because I could lift heavier weight and more reps since I was starting fresh. Thanks.
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basskiller89Some of my best growth has come from every 10 days and some has come from every 5 days
I usually train the smaller muscles( bis tris and delts 2 to 3 times a week, and chest and back twice a week and legs twice a week. Every now and then i will add a session in for a body part if i want to bring it up od i will ease off based on how i feel. Instincts kinda tell me where im at and i just listen to my body
I love how guys think they need to train each body part more than 1x per week...Ask yourself this question...why do the vast majority of pro bodybuilders, guys that take a substantial amount of steroids, have all the time in the world, only train each bodypart 1x per week..sometimes less than that....dorian yates trained each bodypart 1x per week, doing only a few all out sets per bodypart....the reason is simple, whether you do roids or not, your body needs to recover...so if you're working each bodypart more than 1x per week, that says to me, you're not training it hard enough...Don't you think if all these pro bodybuilders thought if training a bodypart more than 1x per week was beneficial, they'd be doing it??
Dude i was locked up and trained every damn day for 18 months straight with bullshit nutrition and absolutely ZERO gear assistance to help with recovery and came out in better shape and with a v taper spread out better than any one else in the 2200 man facility ( including the guards who had access to the things i dreamed of( supplements good food, juice ect...). But guess what. They didnt do 800 plus pull ups a week either...lol. so im not buyin your idea of only work once a week even while on gear.
bigvampireWe all juice...Yet, the overwhelming vast majority of pro bodybuilders and/or top amateur bodybuilders all use split routines where they work each bodypart 1x or sometimes even less than that per week...Now you doing chinups in prison is hardly proof that doing it multiple times per week is more beneficial...maybe it is, when it comes to bodyweight exercises...but we are talking bodybuilding type training...with weights...not just pushups and pullups...You work your bodyparts every day, that is probably the worst thing you can do for muscle growth...If you just want to workout, and stay in shape, great...but I can guarantee, while you probably did get in great shape, cause of all the working out you did...I hardly doubt you looked like a bodybuilder....You don't have to "buy" my idea...I have seen enough guys who compete in my gym and how they train...I see them all the time...and I don't think I have seen one guy train a bodypart more than 1x per week...despise being on gear...after talking to a few of them, training always came up...they would always say, no matter what you take, you still have to recover between workouts...and guys that train too often, will not make the best gains....
Not cool to have 2 accounts open here. Probably going to have both of them banned soon.
bigvampireOnly reason for that was, I couldn't access that other account..it wouldn't let me in...so I created another one..
The flaw with your thinking is that we are comparable to pro BB's. These guys are genetic freaks and can get away with diet and training techniques that would leave us spinning our wheels. Worst thing you can probably do is try emulate the training routines of most of these pros. Also, many pro's train the same body part more than 1x/wk.
What are ones thoughts on 2 a day training for size /hypertrophy
Best gains I ever made was when I incorporated 2x/day training. You have to do it correctly though. There is a lot of science behind it and you have to time the 2nd workout properly and the 2 workouts are done differently. Can't do the same workout twice that day for instance. To much to go into here but check out Charles Poliquin if you are interested in doing it.
Thank you very much man. This is exactly what I was asking . Personal experiences. And now I have some actual research to do and I'm very interested . Thank u man.
That simply is not true...while some pro bodybuilders train each bodypart more than 1x per week, the overwhelming majority train it only 1x per week...And steroids allow a lifter to recover faster, so one would think if working each body part more often was more beneficial, they would do it...right?? But yet, they don't...The programs you don't want to emulate are the bodybuilders doing 20+ sets per bodypart, multiple times per week....if dorian yates, thought training more often would produce better results, he would have done it. I'm not saying you can't work each body part more often, but I don't think it will give you better results and it makes it much easier to overtrain...even while juicing...I'm speaking from experience here..
how do you find time...kids, work, etc......you doing am/pm splits or one time a day?
Usually one time a day. And i have 4 kids and work 40+ hours a week.it can be done with a sacrifice here and there.....alotta times i train front delts and side delts with chest and tris, and rear delts and side delts with back and bis, then a seperate complete shoulder and arm day along with a straight chest day or back day......i mix it up sometime doing arms with legs ( high rep pump work with cables for arms that day).
Usually alternate with a decently heavy weight moderate rep range fpr one body part, and the next workout for that part will be higher rep pump and squeeze work with lighter weights......i find that sometimes the high rep volume work more frequently builds good size over time than annihilating a body part and being sore for several days and waiting 4 to 5 days to train again...in my experience theres a fine line between" enough volume to spark growth, and doing three times that amount yeilds the same amount of growth, except the latter method just takes much longer to recover from....thanks
That's one thing I have been researching, the rep frequency. Some of the studies suggest that 40 rep sets give you as much mass as going heavy. I think I am going to have to break up my routine like you and realize on some days I have 30 minutes and I go in and hit a few things and some days I can do a long workout and just flow with it for the day. I may do a hardcore workout hit back bis and some shoulder or just hop in and out and do a straight bi workout or back workout and get out of the gym and to my responsibilities.
That only works if you go to failure though.
I train on instinct usually 6 days a week but some times less I take a rest day as needed no set day sometimes none at all. With that being said I work individual groups each day. Ex: day 1 arms, day 2 legs, day 3 shoulders, day 4 back, day 5 chest. Doing it this way I can really isolate each muscle group and destroy them to the fullest. When doing back and biceps together my biceps seem to tire out first and can't get a good bi workout do to fatigue in the muscle. Same with chest and tri workouts. Now on occasion I will switch things up and work multiple groups but never 2 groups like I stated above. Since I've been doing this I've noticed incredible workouts and better gains. I am able to really concentrate on each individual muscle and hit it from all angles.
How many total reps are you hitting each muscle group. 40, 50, 60, etc. Also you mentioned rest. Sometimes I feel like my body says to rest and I try to take that day off if it says rest. My understanding is you need at least 48 hours between muscle groups, but sometime I feel like mine says 72 hours before I feel recovered.
If your body is telling you to rest then rest. The muscles can recouperate within a relatively short time. It is the central nervous system that can take up to several days to recover from a strenuous workout. Keep taxing your CNS without adequate rest and you start chronically raising cortisol and will be putting yourself into a catabolic instead of anabolic state.
Sparky. listen ^^^^
Dead on right there...a popular idea is that as long as the muscles are recovered than your good to go, but many forget to account the CNS and where its at as far as recovery. Most muscles take at most a few days to recover but the CNS can take a week or more depending on the stress. 1rep max type lifts really tax the CNS and neural fatigue is a real event... i guage myself by checking my heart rate on a rest day. If its elevated more than normal chances are im jot fully recovered. Also grip strength will decline if nervous system fatigue is setting in...
Oh lord, now you are going to have me reading and researching this subject...lol Guess that's what its all about to learn everything I need to know. Thanks for the point in the right direction, I will be learning more about the information you provided me in detail. Thanks.
Can you handle/accomodate an am/pm split?
id prefer not too, but if you think that would explode the growth, I would suck it up and get in bed earlier....lol
If training chest/tri and back/bi you don't need to do that many sets for your bi/tri's. You are working your arms during your chest and back workouts so just add a couple of exercises to finish them off. 8-9 sets tops would be plenty. I also think you would be better off going with a 6 day split so you could work the muscles out more than just 1/wk. There doesn't appear to be a whole lot of volume in your workout. If you are just starting out in the gym, what you have laid out is plenty, but I think after you get some "gym time" under your belt that program is going to be holding you back.
I have been working out about a year minus a 2-3 month stretch I took off, however I am naturally stocky strong and very athletic. I feel I am at a point where I need to push a little more and get some real growth. I am definitely not in the beginner stage. Probably somewhere between intermediate and advanced. I think I am ready for an advanced workout. I would like to see some more muscle packed on this winter. If you have any links to a program that won't hold me back, please let me know. Thanks.
I would give this a read through.
Give what a read?
This. lol
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ma...
Done!
Have you tried a Push/Pull Split? This is what I'm doing right now... I used to do 6 days a week but it became to much so I reworked my plan to do 5 days
Yes and I love the push pull workout. I am trying to develop myself about 4 different workouts I can cycle back and forth. I have a push pull, this will be the second workout, then I will create 2 more that way I can always cycle and change it up if i hit a plateau....
How many back/chest excersices are you doing to fatigue you? Your other post has a lot of excersises listed. Are you doing all those? Or have you modified it as suggested? Perhaps superset every chest excersice with a tri, same with back and bi. That way they are not at the end of your workout. I'm currently doing what equates to a modifiied bro split, lol. But I do my arms on their own day. I feel I am able to give them the attention I think they need. I would say experiment. I react differently than my training partner and I'm sure you would react different as well. Try the 6 day split and see how i works, maybe moderate wright and really focus on the contraction.
*Im no expert, just giving my thoughts. Good luck
Here is the current workout I am following, which was a 4 day workout. I dont get terribly fatigued, but the end of the triceps and end of biceps I am wore out. I done a trial this weekend and I was so much stronger doing biceps alone rather than with back, which should allow me to put more tension on the muscle allowing it to grow if I done it on a day by itself. I could actually break it into 6 days. That would decrease daily time in the gym daily as well as theoretically having more energy upfront during that muscle group and provide more growth through putting more tension on the muscle. I am doing wingates for the cardio.
ALL EXECISES PER MUSCLE GROUP MUST TOTAL 40 REPS, EVEN IF YOU HAVE TO ADD ANOTHER SET TO REACH 40 REPS
DAY 1 CHEST & TRICEPS
CHEST
Exercise Sets Reps 1 Reps 2 Reps 3 Reps 4
Incline Dumbell Press 4 12 10 10 8
Flat Bench Barbell Press 4 12 10 10 8
Incline Cable Fly 4 12 10 10 8
Weighted Dip 4 12 10 10 8
TRICEPS
Barbell Overhead Extensions 4 12 10 10 8
Lying EZ Bar Triceps Extension 4 12 10 10 8
Cable Pressdown 4 12 10 10 8
DAY 2 LEGS , CALVES, & CALF RAISE
LEGS
Exercise Sets Reps 1 Reps 2 Reps 3 Reps 4
Barbell Squat 4 12 10 10 8
Romanian Deadlift 4 12 10 10 8
lunge/split squat or reverse lunge 4 12 10 10 8
Lying Leg Curl 4 12 10 10 8
CALVES
Standing Claf Raise 4 12 10 10 8
ABS
Weighted Crunch 4 12 12 12 12
Hanging Leg Raise 4 To Failure To Failure To Failure To Failure
DAY 3 SHOUDLERS & TRAPS
SHOULDERS
Exercise Sets Reps 1 Reps 2 Reps 3 Reps 4
Standing Barbell Press 4 12 10 10 8
Snatch grip high pulls 4 12 10 10 8
Dumbell Lateral Raise 4 12 10 10 8
Bent-Over Lateral Raise 4 12 10 10 8
TRAPS
Incline Dumbell Shrug 4 12 10 10 8
Barbell Shrug 4 12 10 10 8
DAY 4 BACK, BICEPS, & ABS
BACK
Exercise Sets Reps 1 Reps 2 Reps 3 Reps 4
Deadlift 4 12 10 10 8
Bent-Over Barbell Row 4 12 10 10 8
Seated Cable Row 4 12 10 10 8
T-Bar Row 4 12 10 10 8
Decline Barbell Pullover 4 12 10 10 8
BICEPS
Standing Barbell Curl 4 12 10 10 8
Seated 45 Incline Dumbell Curl 4 12 10 10 8
One Arm Preacher Curls R/L 4 12 10 10 8
Hammer Curl 4 12 10 10 8
ABS
Weighted Crunch 4 12 12 12 12
Hanging Leg Raise 4 To Failure To Failure To Failure To Failure