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Getbig Main Boards => Gossip & Opinions => Topic started by: calfzilla on June 08, 2018, 12:54:01 PM

Title: Is full body or split better for hypertrophy?
Post by: calfzilla on June 08, 2018, 12:54:01 PM
Is one better than the other for a natural? What about a non-natty.
Title: Re: Is full body or split better for hypertrophy?
Post by: Thin Lizzy on June 08, 2018, 12:58:41 PM
If I had to choose one, I’d go with a split simply because you can hit the groups harder without worrying  about compromising performance  later in the work out.

I’m doing a lot of running these days. So, it’s a bit much to do a full body workout right after a 5 mile run, but just hitting shoulders and back is doable.
Title: Re: Is full body or split better for hypertrophy?
Post by: Coach is Back! on June 08, 2018, 01:19:25 PM
Is one better than the other for a natural? What about a non-natty.

Spilt for both natural and enhanced
Title: Re: Is full body or split better for hypertrophy?
Post by: IRON CROSS on June 08, 2018, 01:29:16 PM
Is one better than the other for a natural? What about a non-natty.

oh, calfzilla aka SHARIA lover is back  >:(
Title: Re: Is full body or split better for hypertrophy?
Post by: calfzilla on June 08, 2018, 06:00:04 PM
oh, calfzilla aka SHARIA lover is back  >:(


Masha allah my brother  ;D
Title: Re: Is full body or split better for hypertrophy?
Post by: Agnostic007 on June 08, 2018, 06:02:50 PM
split. Body can only recover so much in 24 hrs
Title: Re: Is full body or split better for hypertrophy?
Post by: IRON CROSS on June 08, 2018, 09:52:28 PM
Masha allah my brother  ;D

fuck your allah
Title: Re: Is full body or split better for hypertrophy?
Post by: The True Adonis on June 08, 2018, 09:54:13 PM
Just get a Sharpie and draw on some definition on your stomach before you go to the pool.  Instant results without having to worry which lifting program will make you the most gay.
Title: Re: Is full body or split better for hypertrophy?
Post by: Tennisballz on June 09, 2018, 12:28:19 AM
It doesn't make much of a difference in my opinion.  You should do whatever is most enjoyable and sustainable for you.  As long as you are hitting every body part once or twice a week, you should be good to go.
Title: Re: Is full body or split better for hypertrophy?
Post by: Vince B on June 09, 2018, 01:49:36 AM
It doesn't make much of a difference in my opinion.  You should do whatever is most enjoyable and sustainable for you.  As long as you are hitting every body part once or twice a week, you should be good to go.


Plainly false. No way you can generate hypertrophy in more than a few muscles in any workout.
Title: Re: Is full body or split better for hypertrophy?
Post by: IroNat on June 09, 2018, 07:31:15 AM
Full-body for natties is my vote.
Title: Re: Is full body or split better for hypertrophy?
Post by: Dokey111 on June 09, 2018, 11:46:22 AM

Plainly false. No way you can generate hypertrophy in more than a few muscles in any workout.

just ask Steve Reeves  ::)
Title: Re: Is full body or split better for hypertrophy?
Post by: NotMrAverage on June 09, 2018, 11:54:12 AM
No discussion here. Split.
Title: Re: Is full body or split better for hypertrophy?
Post by: Dokey111 on June 09, 2018, 11:58:44 AM
when all getbiggers agree on something, do the opposite
Title: Re: Is full body or split better for hypertrophy?
Post by: IroNat on June 09, 2018, 12:30:10 PM
just ask Steve Reeves  ::)

Or any bodybuilder before mid 1950s.
Title: Re: Is full body or split better for hypertrophy?
Post by: Brian Poulos on June 13, 2018, 03:20:52 PM
Coach Rippetoe espouses full body three times a week. Who could argue?
Title: Re: Is full body or split better for hypertrophy?
Post by: calfzilla on June 13, 2018, 04:15:38 PM
Coach Rippetoe espouses full body three times a week. Who could argue?

Honestly I was doing that for a couple months and was getting a lot stronger despite not trying for strength. I only stopped because I strained my bicep tendon.

I’ll  check out his philosophies.
Title: Re: Is full body or split better for hypertrophy?
Post by: jr on June 13, 2018, 04:23:43 PM

Plainly false. No way you can generate hypertrophy in more than a few muscles in any workout.

So if you do a full body workout hitting every muscle, how does the body chose which few muscles will hypertrophy?
Title: Re: Is full body or split better for hypertrophy?
Post by: Vince B on June 13, 2018, 04:48:25 PM
So if you do a full body workout hitting every muscle, how does the body chose which few muscles will hypertrophy?


I discussed hypertrophy a few times with Ray Mentzer. We both agreed that one had to do something extraordinary to trigger hypertrophy. For intermediate and advanced trainees it is not possible to train that hard to trigger growth widespread in the body. So that means you have to target a few muscles such as arms and calves or chest and back or legs.

Look at it like a funnel. No matter what you do in your training you eventually get to the point where your muscles are shaking, pumped and exhausted. I doubt many would or could want to do this for too many muscles in one day.
Title: Re: Is full body or split better for hypertrophy?
Post by: IroNat on June 13, 2018, 05:19:19 PM
Honestly I was doing that for a couple months and was getting a lot stronger despite not trying for strength. I only stopped because I strained my bicep tendon.

I’ll  check out his philosophies.

Not necessary.
Title: Re: Is full body or split better for hypertrophy?
Post by: SGT BARNES on June 13, 2018, 06:15:05 PM
discussed with ray mentzer...are you fucking serious fatso? May as well say you discussed it with with one of the little boys on the beach you follow around.  STFU.  Being a schmoe doesnt make you knowledgeable about anything

I discussed hypertrophy a few times with Ray Mentzer. We both agreed that one had to do something extraordinary to trigger hypertrophy. For intermediate and advanced trainees it is not possible to train that hard to trigger growth widespread in the body. So that means you have to target a few muscles such as arms and calves or chest and back or legs.

Look at it like a funnel. No matter what you do in your training you eventually get to the point where your muscles are shaking, pumped and exhausted. I doubt many would or could want to do this for too many muscles in one day.
Title: Re: Is full body or split better for hypertrophy?
Post by: IRON CROSS on June 13, 2018, 06:48:54 PM
discussed with ray mentzer...are you fucking serious fatso? May as well say you discussed it with with one of the little boys on the beach you follow around.  STFU.  Being a schmoe doesnt make you knowledgeable about anything



Basile is interdimensional traveler like Wiggzy  ;)


 ;D
Title: Re: Is full body or split better for hypertrophy?
Post by: Agnostic007 on June 13, 2018, 07:06:42 PM
Spilt for both natural and enhanced

Coach gets paid to know this... I'll go with Coach
Title: Re: Is full body or split better for hypertrophy?
Post by: Desolate on June 14, 2018, 06:29:38 PM
Starting out, everybody should do full body.

Ten to twelve exercises. Mostly compound movements.

Two sets apiece.

Mon/Wed/Fri.

Do this for six months before going to a two on/one off/two on/two off split to begin doing bodypart specific.

Title: Re: Is full body or split better for hypertrophy?
Post by: airman23 on June 14, 2018, 06:50:16 PM
Starting out, everybody should do full body.

Ten to twelve exercises. Mostly compound movements.

Two sets apiece.

Mon/Wed/Fri.

Do this for six months before going to a two on/one off/two on/two off split to begin doing bodypart specific.



Exactly this. Start of full body until (advantage of hitting muscles multiple times a week) can't progress any more (and developed enough that it's more difficult to recover). Then move on to upper lower split and continue once again until progress halts.

Then push pull legs. Then individual parts.

Best way to progress... ofcourse I never did it that way but wish I had known this when I first started.
Title: Re: Is full body or split better for hypertrophy?
Post by: Vince B on June 14, 2018, 08:38:19 PM
Exactly this. Start of full body until (advantage of hitting muscles multiple times a week) can't progress any more (and developed enough that it's more difficult to recover). Then move on to upper lower split and continue once again until progress halts.

Then push pull legs. Then individual parts.

Best way to progress... ofcourse I never did it that way but wish I had known this when I first started.

Broscience pure and simple. Congratulations.
Title: Re: Is full body or split better for hypertrophy?
Post by: NelsonMuntz on June 19, 2018, 06:32:49 PM
Broscience pure and simple. Congratulations.

vince "you are all bro-scientists" basile
(http://www.getbig.com/boards/index.php?action=dlattach;topic=146902.0;attach=163489;image)


vs
Airman "alledged bro-scientist"
(http://image.ibb.co/b9qDtn/airman_Profile65.jpg)

I think the "bro scientist" wins this one Vince
Title: Re: Is full body or split better for hypertrophy?
Post by: DanM on June 19, 2018, 09:07:19 PM
One advantage I like about about higher frequency splits other than the increased frequency which some respond to better is sandwiching in a lower body exercise between two upper body ones, like a bench/squat/bench variation. I feel like that second upper body exercise you can hit a bit harder having given it a break.
Title: Re: Is full body or split better for hypertrophy?
Post by: flinstones1 on June 19, 2018, 09:08:10 PM
Train four days a week no more. Rest days are growth days...if your training hard enough you shouldn’t be able to workout five days a week.
Title: Re: Is full body or split better for hypertrophy?
Post by: IroNat on June 20, 2018, 04:16:23 AM
Note to Vince B.:

Your bodyfat % is in the danger zone.  Experts recommend a waist size no more than 1/2 height.

"Danger Will Robinson!"

I suggest eating less as a solution.  
Title: Re: Is full body or split better for hypertrophy?
Post by: Vince B on June 20, 2018, 05:04:24 AM
Note to Vince B.:

Your bodyfat % is in the danger zone.  Experts recommend a waist size no more than 1/2 height.

"Danger Will Robinson!"

I suggest eating less as a solution.  

Who are these experts? My health is very good. I look at guys my age and most look old and are in poor health.

Hypertrophy training once a week can benefit older people. By the way, it  isn't easy to diet at my age.
Title: Re: Is full body or split better for hypertrophy?
Post by: IroNat on June 20, 2018, 05:34:34 AM
Who are these experts? My health is very good. I look at guys my age and most look old and are in poor health.

Hypertrophy training once a week can benefit older people. By the way, it  isn't easy to diet at my age.

Yes, it totally sucks,

I am amazed at how little I need to eat to maintain my weight and even less to lose weight.

Visceral fat is the thing. 
Title: Re: Is full body or split better for hypertrophy?
Post by: PJim on June 20, 2018, 05:54:07 AM
Training is pretty simple IMO. It's about making sure you are absolutely recovered - and then some.

If something isn't increasing/improving every workout, you are hitting that body part too often and/or subjecting it to too much volume.

You also need to remember training other body parts on separate days has a systemic effect and will impact recovery.

So relatively recently for example:

I was stuck on 190kg on supinated lat pulldowns for 5 reps to failure on my working set for 2 consecutive workouts. (Just positive failure as I train alone)

This is after heavy barbell rows, which incidentally I have had no real sticking points with for a long time.

When I got to the next workout where I would usually perform them again, I simply omitted them and just did the  barbell bent over rows and some pullovers, which both improved again.

When I came back to the pulldowns a fortnight later, I could do 8 reps to failure.

This is how I personally make improvements, I omit the relevant exercise to absolutely ensure overcompensation takes place.

As long as you are hitting that body part with some other movement/s, you are not going to lose any size and strength on the movement omitted. On the contrary.
Title: Re: Is full body or split better for hypertrophy?
Post by: deadz on June 20, 2018, 12:34:10 PM
Split
Title: Re: Is full body or split better for hypertrophy?
Post by: IRON CROSS on June 22, 2018, 08:24:23 PM
Who are these experts? My health is very good. I look at guys my age and most look old and are in poor health.

Hypertrophy training once a week can benefit older people. By the way, it  isn't easy to diet at my age.


Vincenzo stop BS, dragging around + 20 kg of FAT like U do is catastrophic.


Anyone & any age can diet.
Title: Re: Is full body or split better for hypertrophy?
Post by: MCWAY on June 23, 2018, 10:11:17 AM
Starting out, everybody should do full body.

Ten to twelve exercises. Mostly compound movements.

Two sets apiece.

Mon/Wed/Fri.

Do this for six months before going to a two on/one off/two on/two off split to begin doing bodypart specific.



I did something similar, only I did full body workouts for a year. I got confused About what type of split to use. So, I simplified it: Upper body on Monday and Thursday, Legs on Tuesday and Friday