Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: suckmymuscle on August 03, 2011, 04:01:37 PM
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Many bodybuilders don't really understand the reason why training is divided into splits where you train bodyparts on different days. They care about which bodypart they should train with which bodypart, when that is a secondary consideration. The reason why you split your training is because the body can only handle a certain amount of training stress in one day, so depending on the number of exercises you do for your entire body, you must split them into different training days. Which bodypart should be trained with each bodypart is another and less important consideration. As a general rule, most Humans can only perform 4 to 6 different exercises during a training session before the sympathetic nervous system starts to release noradrenaline - a sign of stress - and your adrenals start to pump out large amounts of cortisol to mobilize sugar and glucocorticoids to control the inflammation incurred from all the muscle damage. This is bad for recovery and for the general health of the nervous system.
You need only between 12 to 16 different exercises to develop the muscles of your entire body. This means that you should split your training between 2 to 3 different training sessions. A 4 split is completely unnecessary except for the very advanced bodybuilder who competes and needs to do a lot of very specific exercises to bring up lagging bodyparts. Even for the advanced boybuilder, a 3 split is more than enough to train the whole body.
As for which bodypart to train with which, a beggining bodybuilder should train his whole body per session for a total of 6 basic exercises for the first month. This is to create neuromuscular connections and get accustomed to lifting. After that first month, he should switch to a two training split, training his upper body in one session and lower body in another. The intermediary should do a 3 training split. Unlike what some say, he shouldn't train triceps, back and shoulders in one of the upper body sessions and pecs and biceps in another. This is irrational. He should split his upper body into pushing movements and pulling movements, since mixing pulling and pushing exercises in the same training session means that you will always be weak for the next session a couple days latter since you will be using both pushing and pulling movements in the same session. So pulling one session and pushing in another. This means pecs, shoulders and triceps in one of the upper body sessions, and back and biceps in the other. The very advanced bodybuilder should further split to a session for the back alone and divide legs into two training session with quads and calves being trained in one training session and hamstrings can be trained with biceps since biceps cannot be trained with the pushing upper body exercise., since this is a huge bodypart and bringing all the detail in this muscle complex needs 6 exercises or so. Developing back thickness only requires about 3 exercises(deadlift, barbell row and pulldowns) so it can be done inside a 3 split with biceps.
Fresh Bodybuilder(first month of training):
- Train whole body for 6 basic exercises per session two times a week. No split.
Begginer(first year)
- Split training into one for the upper body and one for the lower body 6 exercises each.
Intermediary(1-8 years of training)
- 3 split:
Session 1: Legs
Session 2: Pecs, triceps and shoulders
Session 3: Back and biceps
Advanced competitive bodybuilder:
- 4 split
Session 1: Quads and calves
Session 2: Hamstrings and biceps
Session 3: Back
Session 4: Pecs, shoulders and triceps
SUCKMYMUSCLE
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Bump. This should be a sticky.
SUCKMYMUSCLE
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Best poster ever.
Why do you share these valuable insights/knowledge with getbig?
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stick to gorilla posts.
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Best poster ever.
Why do you share these valuable insights/knowledge with getbig?
Is there any evidence that he even works out?
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He copy-and-pasted it from Cheetah-Education of a MuscleChimp..
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Is there any evidence that he even works out?
Thats not so much in question.
I was calling him best poster ever due to his ability to post extremely well whilst making thought provoking and well set out threads. I can't think of another poster on getbig or any other board for that matter who is anywhere near comparable in delivering content and opinions.
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OMG Push/Pull/Legs
That's a new one.......
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Thats not so much in question.
I was calling him best poster ever due to his ability to post extremely well whilst making thought provoking and well set out threads. I can't think of another poster on getbig or any other board for that matter who is anywhere near comparable in delivering content and opinions.
(http://operatorchan.org/n/arch/src/n25777_Not_sure_if_serious.jpg)
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Bodybuilder Lex Reeves shared these knowledges with getbig long ago.
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.
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OMG Push/Pull/Legs
That's a new one.......
If you give the back it's own traning session and split legs into two training sessions, then the hamstrings can only be trained with biceps since you cannot train biceps with pushing muscles. Simple as that.
SUCKMYMUSCLE
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Best poster ever.
Why do you share these valuable insights/knowledge with getbig?
Because, although I am a divine malevolent entity, I can be generous and forgiving of the blasphemous at time.
SUCKMYMUSCLE
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.
;D
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I aint reading that shit. ;D
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Bodybuilder Lex Reeves shared these knowledges with getbig long ago.
That's it! 8)
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If you give the back it's own traning session and split legs into two training sessions, then the hamstrings can only be trained with biceps since you cannot train biceps with pushing muscles. Simple as that.
SUCKMYMUSCLE
8) ;D
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That's it! 8)
LexReeves actually doesen't recommend any split. He advocates training the whole body three times a week.
SUCKMYMUSCLE
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So what your saying is a whole day dedicated to arms is pointless? But I thought if I dont hit them form every possible angle with 10 different exersizes I wont get huge ???
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hi dorian
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good post though.
i do the intermediate split you have outlined.
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good post though.
i do the intermediate split you have outlined.
Thanks. Remember to do no more than about 6 different exercises per training session.
SUCKMYMUSCLE
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Bump. Make this a sticky.
SUCKMYMUSCLE
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Bump. Make this a sticky.
SUCKMYMUSCLE
Like your back after a long night at the all male theatres?
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Like your back after a long night at the all male theatres?
If you realized how unwitty you are, you'd never make a joke again. :)
SUCKMYMUSCLE
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If you realized how unwitty you are, you'd never make a joke again. :)
SUCKMYMUSCLE
Joke?
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If you realized how unwitty you are, you'd never make a joke again. :)
SUCKMYMUSCLE
Chaos and Jokes go together like the USA and Iraq.
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I aint reading that shit. ;D
x2
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Is there any evidence that he even works out?
yes there is evidence he DOESNT work out
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Chaos and Jokes go together like the USA and Iraq.
Mention chaos and up pops a guy. :)
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Mention chaos and up pops a guy. :)
Like youd have nutswingers, nobody could even get past your cankles to even get near your pussy.
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Like youd have nutswingers, nobody could even get past your cankles to even get near your pussy.
Besides that fatty pic on the Picture board......have you ever posted a pic of yourself? :)
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Split Routines are for steroids creeps. I posted previously about squats and the milk diet.
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Besides that fatty pic on the Picture board......have you ever posted a pic of yourself? :)
Ive posted my real pic on here before, ask stella, Kiwiol etc.I own you to oblivion, "powerlifter".
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Ive posted my real pic on here before, ask stella, Kiwiol etc.I own you to oblivion, "powerlifter".
Haha in other words you're a metro-pretty boy.....nice.
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Many bodybuilders don't really understand the reason why training is divided into splits where you train bodyparts on different days. They care about which bodypart they should train with which bodypart, when that is a secondary consideration. The reason why you split your training is because the body can only handle a certain amount of training stress in one day, so depending on the number of exercises you do for your entire body, you must split them into different training days. Which bodypart should be trained with each bodypart is another and less important consideration. As a general rule, most Humans can only perform 4 to 6 different exercises during a training session before the sympathetic nervous system starts to release noradrenaline - a sign of stress - and your adrenals start to pump out large amounts of cortisol to mobilize sugar and glucocorticoids to control the inflammation incurred from all the muscle damage. This is bad for recovery and for the general health of the nervous system.
You need only between 12 to 16 different exercises to develop the muscles of your entire body. This means that you should split your training between 2 to 3 different training sessions. A 4 split is completely unnecessary except for the very advanced bodybuilder who competes and needs to do a lot of very specific exercises to bring up lagging bodyparts. Even for the advanced boybuilder, a 3 split is more than enough to train the whole body.
As for which bodypart to train with which, a beggining bodybuilder should train his whole body per session for a total of 6 basic exercises for the first month. This is to create neuromuscular connections and get accustomed to lifting. After that first month, he should switch to a two training split, training his upper body in one session and lower body in another. The intermediary should do a 3 training split. Unlike what some say, he shouldn't train triceps, back and shoulders in one of the upper body sessions and pecs and biceps in another. This is irrational. He should split his upper body into pushing movements and pulling movements, since mixing pulling and pushing exercises in the same training session means that you will always be weak for the next session a couple days latter since you will be using both pushing and pulling movements in the same session. So pulling one session and pushing in another. This means pecs, shoulders and triceps in one of the upper body sessions, and back and biceps in the other. The very advanced bodybuilder should further split to a session for the back alone and divide legs into two training session with quads and calves being trained in one training session and hamstrings can be trained with biceps since biceps cannot be trained with the pushing upper body exercise., since this is a huge bodypart and bringing all the detail in this muscle complex needs 6 exercises or so. Developing back thickness only requires about 3 exercises(deadlift, barbell row and pulldowns) so it can be done inside a 3 split with biceps.
Fresh Bodybuilder(first month of training):
- Train whole body for 6 basic exercises per session two times a week. No split.
Begginer(first year)
- Split training into one for the upper body and one for the lower body 6 exercises each.
If we assume that the guy/girl knows his shit, eat and take his vitamins, he can do it three times a week. In fact two times a week isn't enough even to make your muscles get used to training soreness
Intermediary(1-8 years of training)
- 3 split:
Session 1: Legs
Session 2: Pecs, triceps and shoulders
Session 3: Back and biceps
I recommend to use this split, and I can explain why:
1. Back and shoulders
rest
2. Chest and hands
rest
3. Legs
rest
rest
and all over again. 1. Back is the biggest muscle group and it demand lot of work and energy. So, it has to be done after rest over the weekend. If you do chest first, rest for a day and then try to do wide chins for example, your chest hurts like hell. If not, you haven't train it properly in the first place. You use your shoulders while you are working you back, so your muscles there are warmed up but not too tired to get their share to workout. 2. While you are doing your chest, it doesn't matter if your back is somewhat sore, you just lie on it and do your benches or what ever you do. Your biceps are good to go for your bicep exercises, and you triceps are warmed up by benching, so no problems there. 3. Legs hasn't have any part of previous exercises, so you have to warm them up carefully to avoid any problems. Then you can do what ever you do with them. It really doesn't matter what you do, squat, presses, hack, if you get all out from the muscle. Another key point is just that. You have to do your sets to the failure. If you do 8 reps with the weight you can do 15, you are either warming up or wasting your time. Another point is that you must feel it in the muscle what you are training, and no where else.
Advanced competitive bodybuilder:
- 4 split
Session 1: Quads and calves
Session 2: Hamstrings and biceps
Session 3: Back
Session 4: Pecs, shoulders and triceps
SUCKMYMUSCLE
Same here, the order of the muscle groups is again quite silly. Lets think about this: I have been training my hamstrings two days before, and then I want to do bent over rows or dead lifts for my back, I am sure that I feel my hamstrings while doing that, which means they have not been able to recover enough for doing it. You know, phrase "no pain no gain" mean that you have to work out so hard that you feel soreness in your muscles, but it doesn't mean that the soreness must come from stupidity.
And for those who has reach this "advanced", do you really belong there? One of the key points of the bodybuilding is feeling the muscle, feel how it works while you are doing your exercises. If you don't, start all over again, and this time, use your brains. There is lot of guys who go to gym and just lift without single thought, year after year, and they end up looking like shit, they have injuries and all that shit which is common most of you guys. This isn't just muscle sport, this is mind over muscles - sport. If you have watch training videos and clips on the net, you have seen how to work out when you are pro and you have been doing it 20 years or so. You haven't seen how to start and learn this sport, you have been watching guys who already knows their shit and who are accustomed in their ways in good and bad. Like Kamali, a good bad example. He look really good when he turn pro, but training like an idiot using 2 to 6 spotters spoiled his body, and now he look like shit. Then there is guys Kai, who have been pro few years but who is rising because he knows how to do his exercises. He doesn't use any 2" reps but full range of motion and that's why he has develop so much. Kai thinks what he is doing, he can justify everything because he is smarter than King and most of us in this sport. Furthermore, you can't get far just copying what others has done, you have find the exercises which you can benefit most of, no matter if it is popular or not. For example, if you chest grows best by using one arm dumbbell presses, just do it. If somebody think it is silly, so what? If you know it is best way to do it, just do it.
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Bump. This should be a sticky.
SUCKMYMUSCLE
In your opinion only. ::)
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In your opinion only.
I think you calling yourself "slut' is perfectly appropriate. You truly were inspired by inner search and obviously did a lot of introspection when you decided to call yourself that.
SUCKMYMUSCLE
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I think you calling yourself "slut' is perfectly appropriate. You truly were inspired by inner search and obviously did a lot of introspection when you decided to call yourself that.
SUCKMYMUSCLE
And when you registered the user name "suckmymuscle" on a bodybuilding bord with 98% men......you were blatantly offering yourself as a "top", when everyone can see you are obviously a "bottom". That's false advertising!!!!!!!!!!!!
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Thanks. Remember to do no more than about 6 different exercises per training session.
SUCKMYMUSCLE
I am willing to try this...I have a question though- for a natty, whats the max # of sets and intensity before overtraining sets in? Also, can one do the advanced split natty or is that only for geared up individuals?
Why can't you do pulling and pushing movements on the same day? I still do not follow that. Why not work say chest and biceps?
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I am willing to try this...I have a question though- for a natty, whats the max # of sets and intensity before overtraining sets in? Also, can one do the advanced split natty or is that only for geared up individuals?
Why can't you do pulling and pushing movements on the same day? I still do not follow that. Why not work say chest and biceps?
Tons of people work chest and biceps on the same day, theory being that triceps will be tired from hitting chest so they hit the "fresh" biceps and do triceps on back day. For an incredible pumped feeling try a superset of chest/back exercises.
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OMG Push/Pull/Legs
That's a new one.......
Funny. That's what I've always thought in my head.
Never heard anybody say it, though.
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Tons of people work chest and biceps on the same day, theory being that triceps will be tired from hitting chest so they hit the "fresh" biceps and do triceps on back day. For an incredible pumped feeling try a superset of chest/back exercises.
I do chest/heavy biceps/light triceps on one day, shoulders with heavy triceps/light biceps on another. Is this not efficient? I like to hit my arms twice a week with one day light and one heavy. Just wondering, as I often do, if there is a better way you know?
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I do chest/heavy biceps/light triceps on one day, shoulders with heavy triceps/light biceps on another. Is this not efficient? I like to hit my arms twice a week with one day light and one heavy. Just wondering, as I often do, if there is a better way you know?
If it works for you keep doing it, for me that would be too much. With the bicep/triceps involvement in so many movement I find training them once a week is plenty, heavy or light depending on how I feel.
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Chest/tris
Back/bis
Shoulders/traps
legs
Thats what I do though I don't really train bi's or traps.
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Chest/tris
Back/bis
Shoulders/traps
legs
Thats what I do though I don't really train bi's or traps.
Are your biceps so big that you can afford to train them exhausted like that or do you feel training them pre-exhausted offers some benefit?
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I am willing to try this...I have a question though- for a natty, whats the max # of sets and intensity before overtraining sets in? Also, can one do the advanced split natty or is that only for geared up individuals?
Why can't you do pulling and pushing movements on the same day? I still do not follow that. Why not work say chest and biceps?
Sorry for this. I hadn't seen this question. The number of sets is something hard to determine. The rule is this: you should do the minimum number of sets necessary to stimulate growth. How many? There are some theories that indicate that the mechanism to induce growth is forcing the muscle to perform something more stressful than the most stressful effort it can make. The individual contractile unit of the muscle, the sarcomere, does not increase in strength, so the only way for a muscle to become stronger is for it to become bigger. The reason why you don't gain muscle every time you increase strength is because you also gain some strength from increased neuromuscular efficiency. That is, the more you perform an exercise, the more your brain becomes efficient at recruiting muscle fibers to perform that exercise, so you can become stronger at it without increasing mass. But there are limits. At one point, the muscle will have to become bigger to become stronger. So as long as your strength is increasing, you will become bigger. However, there is some indicaton that multiple sets induce further growth by increasing the number of testosterone receptors and IGF-1 levels inside the muscle. Personally, I wouldn't follow this theory much. It is much easier to screw your growth with too many sets than with too few sets. So perform as many sets of an exercise necessary to achieve complete failure. Complete failure is defined as the inability to perform a further rep no matter how much you try. Achieving this with one set is ideal, but there is no harm in doing a second or third set although your growth will be slower than if you managed to acieve failure with one set. But then, if you do two or three sets you might get some boost from increased IGF-1 levels inside the muscle, so it doesen't really matter. As long as you are reaching failure, doing 1 set like Arthur Jones recommended or 3-4 sets like traditional bodybuilding protocal recommends is the same.
SUCKMYMUSCLE
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Sorry for this. I hadn't seen this question. The number of sets is something hard to determine. The rule is this: you should do the minimum number of sets necessary to stimulate growth. How many? There are some theories that indicate that the mechanism to induce growth is forcing the muscle to perform something more stressful than the most stressful effort it can make. The individual contractile unit of the muscle, the sarcomere, does not increase in strength, so the only way for a muscle to become stronger is for it to become bigger. The reason why you don't gain muscle every time you increase strength is because you also gain some strength from increased neuromuscular efficiency. That is, the more you perform an exercise, the more your brain becomes efficient at recruiting muscle fibers to perform that exercise, so you can become stronger at it without increasing mass. But there are limits. At one point, the muscle will have to become bigger to become stronger. So as long as your strength is increasing, you will become bigger. However, there is some indicaton that multiple sets induce further growth by increasing the number of testosterone receptors and IGF-1 levels inside the muscle. Personally, I wouldn't follow this theory much. It is much easier to screw your growth with too many sets than with too few sets. So perform as many sets of an exercise necessary to achieve complete failure. Complete failure is defined as the inability to perform a further rep no matter how much you try. Achieving this with one set is ideal, but there is no harm in doing a second or third set although your growth will be slower than if you managed to acieve failure with one set. But then, if you do two or three sets you might get some boost from increased IGF-1 levels inside the muscle, so it doesen't really matter. As long as you are reaching failure, doing 1 set like Arthur Jones recommended or 3-4 sets like traditional bodybuilding protocal recommends is the same.
SUCKMYMUSCLE
Great post.
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Sorry for this. I hadn't seen this question. The number of sets is something hard to determine. The rule is this: you should do the minimum number of sets necessary to stimulate growth. How many? There are some theories that indicate that the mechanism to induce growth is forcing the muscle to perform something more stressful than the most stressful effort it can make. The individual contractile unit of the muscle, the sarcomere, does not increase in strength, so the only way for a muscle to become stronger is for it to become bigger. The reason why you don't gain muscle every time you increase strength is because you also gain some strength from increased neuromuscular efficiency. That is, the more you perform an exercise, the more your brain becomes efficient at recruiting muscle fibers to perform that exercise, so you can become stronger at it without increasing mass. But there are limits. At one point, the muscle will have to become bigger to become stronger. So as long as your strength is increasing, you will become bigger. However, there is some indicaton that multiple sets induce further growth by increasing the number of testosterone receptors and IGF-1 levels inside the muscle. Personally, I wouldn't follow this theory much. It is much easier to screw your growth with too many sets than with too few sets. So perform as many sets of an exercise necessary to achieve complete failure. Complete failure is defined as the inability to perform a further rep no matter how much you try. Achieving this with one set is ideal, but there is no harm in doing a second or third set although your growth will be slower than if you managed to acieve failure with one set. But then, if you do two or three sets you might get some boost from increased IGF-1 levels inside the muscle, so it doesen't really matter. As long as you are reaching failure, doing 1 set like Arthur Jones recommended or 3-4 sets like traditional bodybuilding protocal recommends is the same.
SUCKMYMUSCLE
I was thinking the other day about why powerlifters, despite their greater strengh, as well as those who do one-set-to-failure protocols, do not grow muscles like bodybuilders who do a greater volume of work. These are my conclusions: hypertrophy of muscle fibers is but one mechanism through which muscles increase in strengh. Increasing strengh with few reps cause an increase in nervous as well as metabolic muscular efficiency without, necessarily, concomitant increases in the cross-sectional area of muscle. Strengh can be increased via increased ATP expedenture by increased mitochondrial density, creatine phosphate synthesis, increased motor neural number and/or activation via increased receptor sensitivity to Calcium ions, efficiency of lactic acid clearance ratio, etc. Only when muscular and neuromuscular metabolic function is maximized does the muscle increase it's cross-sectional area to increase strengh, because increasing strengh via improved metabolic function is less straining and a more efficient use of bodily resources than building more muscular tissue. The workload imposed by powerlifting style training doesen't strain the muscle fiber's ability to increase it's contractile force beyond what it can by becoming more efficient.
The problem is that there are limits to which muscle efficiency can be maximized. Following this point, only increases in the cross sectional area of muscle will result in strengh increases. Suppose you load a bar with 200 lbs and you have enough motor neuronal efficiency, ATP reserves and mucle fibers to bench it once for 300 lbs. If you bench it once, 100% of your motor neurons will fire and all ATP will be used. Now, imagine that instead of benching it once for 300 lbs, you load the bar with 200 lbs and do 10 reps. You will use the same amount of stored ATP for those 10 reps that you'd use for benching 300 lbs for one and you'll be demanding as much from your nervous system and all muscle fibers will need to contract for you to complete your tenth rep. Now you rest for a minute, and go again. Only 50% of your fibers will have recovered from the first set, and ATP will have been depleted significantly as well as the lactic acid won't have been completely removed from sites. The demand you put on the muscles will indicate that the further strengh increases with this work load exceeds what the current muscle fibers can accomplish with it's size. Since it is impossible to increase strengh by increasing the density of actin/myosin bridges that compose muscular fibers and are responsble for their contractive ability, the only way to increase the muscle's strengh is to increase the proteinaceous volume of actin and myoson itself. Result: hypertrophy. This explains why a powerlifter has similar muscular efficiency to a bodybuilder but less muscular volume.
Conclusion: muscular hypertrophy is only one of the mechanisms skeletal muscle have to become stronger and it is secondary in activation to several others. To achieve muscular hypertrophy, huge weights with low work load is ineffective because there is enormous room for your muscles to grow in strengh before growing in size. You'll need to use gigantic weights to achieve only a moderate degree of hypertrophy with a few contractions.
Conclusion II: To maximize hypertrophy, increase strengh enormously first via powerlifting or one-set-to-failure protocols, then stagnate the weight you're using and work on increasind the amount of work you can perform with that weight. Huge gains in the cross sectional area of muscle will follow. Once volume has increased to the point where you have observed that your gains have stagnated, work on increasing your strengh agains via powerlifting type training. Repeat ad infinitum.
SUCKMYMUSCLE
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I have changed my stance on this because it is so easy to screw up your training by doing too many sets. But there is no contradiction. Both strength increases and high volume can induce muscular growth via different mechanisms like I said. The strength of a muscle is proportional to it's cross-sectional area, so to gain muscle volume you need to increase strength. But higher volume increases muscle size as well by boosting the number of testosterone receptors in the muscle cell as well as IGF-1 levels. I assumed that multiple sets caused more hypertrophy only because more sarcomeres are required to store ATP, but recent research shows that, even though this is true, the main reason why multiple sets increase muscle more than strength would allow is because it boosts testosterone receptors in the sarcomere and IGF-1 levels. So I was only partially correct.
SUCKMYMUSCLE
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Are your biceps so big that you can afford to train them exhausted like that or do you feel training them pre-exhausted offers some benefit?
I HATE trianing biceps so much. I will literally do 50lb BB curls and 20lbs hammer curls at the end.
By the time I start doing biceps they are generally pumped anyway. They are not 'so big' but have nice shape.
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I HATE trianing biceps so much. I will literally do 50lb BB curls and 20lbs hammer curls at the end.
By the time I start doing biceps they are generally pumped anyway. They are not 'so big' but have nice shape.
If you don't like training biceps, then don't. It is not necessary unless you are a competitive bodybuilder. You already get a very good biceps workout every time you do barbell rows and pulldowns for your back.
SUCKMYMUSCLE
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Thanks for the great info SMM!!! You and Necrosis make this forum solid gold. Thanks to both of you for all of your contributions here as well as the nutrition forum!!!
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Thanks for the great info SMM!!! You and Necrosis make this forum solid gold. Thanks to both of you for all of your contributions here as well as the nutrition forum!!!
You da man!!!!!
SUCKMYMUSCLE
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If you don't like training biceps, then don't. It is not necessary unless you are a competitive bodybuilder. You already get a very good biceps workout every time you do barbell rows and pulldowns for your back.
SUCKMYMUSCLE
I agree.
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I agree.
Ancilliary muscles like the forearms, biceps, traps, etc, don't really need to be trained unless you are a very serious competitive bodybuilder who needs to show maximum devlopment and detail of all muscles. These bodyparts are already worked every time you train the muscles of your upper body, so training them directly often results in overtraining and hampers your strength gains in all the big exercises that require these muscles to be performed. Also, it is debeatable whether traning these muscles directly even make them grow more than they would if you only usd them on the big exercises, as their size is mostly genetic and doesen't seem to respond to direct training as much.
SUCKMYMUSCLE
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chest back delts/traps arms legs the end.
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Ancilliary muscles like the forearms, biceps, traps, etc, don't really need to be trained unless you are a very serious competitive bodybuilder who needs to show maximum devlopment and detail of all muscles. These bodyparts are already worked every time you train the muscles of your upper body, so training them directly often results in overtraining and hampers your strength gains in all the big exercises that require these muscles to be performed. Also, it is debeatable whether traning these muscles directly even make them grow more than they would if you only usd them on the big exercises, as their size is mostly genetic and doesen't seem to respond to direct training as much.
SUCKMYMUSCLE
I have stopped trianing my traps and forearms. never done my calves more than 2 weeks in a row.
My forearms are huge and my traps are pretty good also. i do believe they would be better if i did trian them. However, I do not have the motivation to do so for the (what I would imagine) is a small increase!
My calves are small though. Probaly 16.5" at my height.
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I actually do the Intermediate routine you've outlined.
Go figure.
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Ancilliary muscles like the forearms, biceps, traps, etc, don't really need to be trained unless you are a very serious competitive bodybuilder who needs to show maximum devlopment and detail of all muscles. These bodyparts are already worked every time you train the muscles of your upper body, so training them directly often results in overtraining and hampers your strength gains in all the big exercises that require these muscles to be performed. Also, it is debeatable whether traning these muscles directly even make them grow more than they would if you only usd them on the big exercises, as their size is mostly genetic and doesen't seem to respond to direct training as much.
SUCKMYMUSCLE
Quite obviously sucksmanmuscle is a guy that has never lifted anything heavier than his boyfriends cock in his life. ::)
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Tues.-Chest/bis
Thur.- Back
Fri. - Shoulders/tris
Sunday - Legs
Four paragraphs was real necessary ::). I guarantee people like SMM who try and make weightlifting so complicated look like a pile of garbage.
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Quite obviously sucksmanmuscle is a guy that has never lifted anything heavier than his boyfriends cock in his life.
Quite obviously you are a troll. Just to keep it on topic since we are discussing obvious things.
SUCKMYMUSCLE
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Quite obviously you are a troll. Just to keep it on topic since we are discussing obvious things.
SUCKMYMUSCLE
Do you even workout?
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Do you even workout?
Arm chair QB.
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Arm chair QB.
Are you saying sucksmanmuscles bisexual lover won't let him leave their one room apartment and instead makes him do nude squats over his lap while he eats bon bons and watches Oprah?
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Are you saying sucksmanmuscles bisexual lover won't let him leave their one room apartment and instead makes him do nude squats over his lap while he eats bon bons and watches Oprah?
Sums it up.
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Sums it up.
Are you saying the only 2 kinds of workouts sucksmanmuscle knows is his finger workout googling information to post on getbig and his knee workout where his boyfriend repeatedly makes him drops to his knees and "give him 20"......and by 20 he means 20 minutes of oral satisfaction?
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Are you saying the only 2 kinds of workouts sucksmanmuscle knows is his finger workout googling information to post on getbig and his knee workout where his boyfriend repeatedly makes him drops to his knees and "give him 20"......and by 20 he means 20 minutes of oral satisfaction?
99.99999999% accurate.
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99.99999999% accurate.
That is correct, the other .0000000001% of the time sucksmanmuscle is being used as a strap on depository for his girlfriend, he is bisexual after all. :)
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Tues.-Chest/bis
Thur.- Back
Fri. - Shoulders/tris
Sunday - Legs
Four paragraphs was real necessary ::). I guarantee people like SMM who try and make weightlifting so complicated look like a pile of garbage.
That is my current split.
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That is my current split.
Cool, works great for me. No need to complicate things. It weightlifting not nanotechnology.