why do bodybuilders use split routines?

[tbombz]

you culd do something like this

day 1
incline press
flat bench
barbell press
side laterals
closegrip bench
rope pulldowns

day 2
deadlifts
rows
pulldowns
bb curls
shrugs

day 3
squats
leg press
stiffleg deads
lying ham curls
standing calf raise

day 4
rest

repeat

[First Blood]

i would rather see you do

frontdelts/sidedelts/chest/triceps
back/biceps/rear delts/traps
quads/hams/calves/
rest
repeat

cool ill write down that routine too....but wont i be tired when i do chest if i do delts first?

and 6 days a week will make me tired i think. i think 5 days per week is good.

[First Blood]

you culd do something like this

day 1
incline press
flat bench
barbell press
side laterals
closegrip bench
rope pulldowns

day 2
deadlifts
rows
pulldowns
bb curls
shrugs

day 3
squats
leg press
stiffleg deads
lying ham curls
standing calf raise

day 4
rest

repeat

thanks will save that too

[tbombz]

the key is to have fun.

have fun , lift heavy, and eat alot of dead animal.  dont worry about all the small shit.

[First Blood]

the key is to have fun.

have fun , lift heavy, and eat alot of dead animal.  dont worry about all the small shit.

yeah i know..i always worry about stuff...too much. wish i didnt...

[MONSTER_TRICEPS]

you culd do something like this

day 1
incline press
flat bench
barbell press
side laterals
closegrip bench
rope pulldowns

day 2
deadlifts
rows
pulldowns
bb curls
shrugs

day 3
squats
leg press
stiffleg deads
lying ham curls
standing calf raise

day 4
rest

repeat

Leg day the day after deadlifts is not a good idea imo.

[tbombz]

then your a pussy.













    lol nah, i hear that from guys before, forme its not a problemm i dont seem to get any quad work from deads, but if its a problem then it oculd easily be switched up

[Ursus]

I would do

1. Chest/back
2. legs(inc deadlifts)
3. shoulders/arms

possibly a day off then repeat.

Tbombz...i like your exercise choices on day 1 and 2 in particular...squats obviously on day 3. You have an idea what you are doing but i will just agree to disagree with you on the split

[io856]

TRaining to get a base built, and training at an advanced level as a pro...are two different worlds.

 
 
 
 
 

McLester JR., Bishop P., & Guilliams M. Comparison of 1 and 3 day per week of equal volume resistance training in experienced subjects. Med. Sci. Sports Exrc. 1999 31(5 Supp) pp.S117

Nosaka K, Newton M. Repeated Eccentric Exercise Bouts Do Not Exacerbate Muscle Damage and Repair. Journal of Strength and Conditioning. 2002 Feb;16(1):117-122

[Permabulker]

why do bodybuilders use split routines?







It might be to gain muscle???  Just my Opinion...

[First Blood]

I would do

1. Chest/back
2. legs(inc deadlifts)
3. shoulders/arms

possibly a day off then repeat.

Tbombz...i like your exercise choices on day 1 and 2 in particular...squats obviously on day 3. You have an idea what you are doing but i will just agree to disagree with you on the split

goudy yeah that was the split i thought about using..but only problem is that if i do shoulders/arms..i need more than one rest day before i can hit chest/back...thats why i put leg day first..

legs
chest/back
rest
shoulder/arms
rest
legs
etc..

i think this will be the split i use...this way i train every bodypart 1.5 times per week (compromise between once a week vs twice a week)

[First Blood]

 
 
 
 
 

McLester JR., Bishop P., & Guilliams M. Comparison of 1 and 3 day per week of equal volume resistance training in experienced subjects. Med. Sci. Sports Exrc. 1999 31(5 Supp) pp.S117

Nosaka K, Newton M. Repeated Eccentric Exercise Bouts Do Not Exacerbate Muscle Damage and Repair. Journal of Strength and Conditioning. 2002 Feb;16(1):117-122

hey can you explain what those studies say?

[tbombz]

 
 
 
 
 

McLester JR., Bishop P., & Guilliams M. Comparison of 1 and 3 day per week of equal volume resistance training in experienced subjects. Med. Sci. Sports Exrc. 1999 31(5 Supp) pp.S117

Nosaka K, Newton M. Repeated Eccentric Exercise Bouts Do Not Exacerbate Muscle Damage and Repair. Journal of Strength and Conditioning. 2002 Feb;16(1):117-122

i think i agree with you io. i hear layne talking about the fqact his puny legs finally started to grow after he stopped listening to old timers and started payign attention to the science. he says twice a week is best also, and layne is someone i would call an expert.    i think ill switch my routine from

chest
quads hams
back
shoulders
arms

and make into this

workout 1 chest // workout 2 arms
workout 1 back //workout 2 shoulders
workout 1 quads // workout 2 hams
rest
repeat

thatll give me a day off every week and hitting every muscle twice a week.

[First Blood]

i think i agree with you io. i hear layne talking about the fqact his puny legs finally started to grow after he stopped listening to old timers and started payign attention to the science. he says twice a week is best also, and layne is someone i would call an expert.    i think ill switch my routine from

chest
quads hams
back
shoulders
arms

and make into this

workout 1 chest // workout 2 arms
workout 1 back //workout 2 shoulders
workout 1 quads // workout 2 hams
rest
repeat

thatll give me a day off every week and hitting every muscle twice a week.

twice per day? wont your shoulders be tired if you do chest on day one and shoulders on day 2?

you get many more options if you workout 2 times per day....but im too lazy to do that lol..would be too much 

[tbombz]

twice per day? wont your shoulders be tired if you do chest on day one and shoulders on day 2?

you get many more options if you workout 2 times per day....but im too lazy to do that lol..would be too much 

i made that ina bout 30 seconds. your right it might need some revisions. i wont switch tomorrow or anything, so i can revise it over the next few days.  its just to contibute to the conversation.

[First Blood]

i made that ina bout 30 seconds. your right it might need some revisions. i wont switch tomorrow or anything, so i can revise it over the next few days.  its just to contibute to the conversation.

arnold and those guys worked out twice per day....but i dont understand how they had the energy to do it

[The GodFather]

Drugs may just have had something to do with energy levels but if you ask them they will say Red Meat.Is there something?

[Ursus]

goudy yeah that was the split i thought about using..but only problem is that if i do shoulders/arms..i need more than one rest day before i can hit chest/back...thats why i put leg day first..

legs
chest/back
rest
shoulder/arms
rest
legs
etc..

i think this will be the split i use...this way i train every bodypart 1.5 times per week (compromise between once a week vs twice a week)

If ypou need the rest by all accounts take the rest. I never though like i se di recover fast.

Its a nice routine i would stick to it and keep it very siomple in terms of exercises

[First Blood]

If ypou need the rest by all accounts take the rest. I never though like i se di recover fast.

Its a nice routine i would stick to it and keep it very siomple in terms of exercises

goudy do you think you have to do squats for big quads?

what do you think of this leg routine:

legpress 5-6 sets (pyramid)
leg extension 4-5 sets
leg curl 5-6sets
stiff leg deadlift 4-5 sets (pyramid)

my goal is to have decent quads....upper body is much more important

[io856]

Frequency is important, consider this study I cited earlier:

"Subjects were randomly assigned to 1 of 2 groups: 1 day per week of 3 sets to failure (1DAY) or 3 days per week of 1 set to failure (3DAY). "

"The 1RMs increased (p  0.05) significantly for the combined groups over time. The 1DAY group achieved 62% of the 1RM increases observed in the 3DAY group in both upper-body and lower-body lifts. Larger increases in lean body mass were apparent in the 3DAY group. "

"From a dose-response perspective, with the total volume of exercise held constant, spreading the training frequency to 3 doses per week produced superior results."
- McLester et. Al. 1999

Keep the same volume tbombz just divide it over 2 or 3 days.
I can concur with Layne Norton's leg improvements. That is one area which responds well with higher frequency. or maybe its also because you perform the sets at a higher focus. e.g. fourth or fifth set you may lose concentration or energy on the harder lifts like the squat or leg press. Also when you are on AAS why not take advantage of your enhanced recovery.

[First Blood]

Frequency is important, consider this study I cited earlier:

"Subjects were randomly assigned to 1 of 2 groups: 1 day per week of 3 sets to failure (1DAY) or 3 days per week of 1 set to failure (3DAY). "

"The 1RMs increased (p  0.05) significantly for the combined groups over time. The 1DAY group achieved 62% of the 1RM increases observed in the 3DAY group in both upper-body and lower-body lifts. Larger increases in lean body mass were apparent in the 3DAY group. "

"From a dose-response perspective, with the total volume of exercise held constant, spreading the training frequency to 3 doses per week produced superior results."
- McLester et. Al. 1999

yeah but were they newbies? and what happens when you use higher volume...but i agree i think twice a week probably is optimal in theory..question is how to do that routine in reality. if you wanna do 3 times per week..you basically have to do fullbody routines which is kinda hard unless your a newbie...

am i thinking right?

[io856]

No the study involved EXPERIANCED SUBJECTS. A newbie would struggle with the increased frequency that is correct.

[First Blood]

No the study involved EXPERIANCED SUBJECTS. A newbie would struggle with the increased frequency that is correct.

wouldnt it be the other way around as the more experienced subject is lifting heavier weights? im just thinking aloud...think this stuff is interesting.

[io856]

I assume  that an experianced subject would have an improved recovery rate.

The newbie would struggle due to DOMS, fatigue and unfamiliarity with exercise execution. It could also potentially reduce compliance due to the overwhelming nature of higher frequency training.

[First Blood]

I assume  that an experianced subject would have an improved recovery rate.

The newbie would struggle due to DOMS, fatigue and familiarity with exercise execution. It could also potentially reduce compliance due to the overwhelming nature of higher frequency training.

yeah but not that much higher right? for example compare someone who is squatting 60kg..with someone who is squatting 180kg....you wont be able to squat 180kg 3x times per week if you workout hard....but someone who squats 60kg..probably could

whats DOMS? sorry if dumb question lol