why do bodybuilders use split routines?

[Emmortal]

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

It's not really too much of an issue since you mostly do rack pulls.  I used to do that, back and leg days next to each other, but as I got older I had to put a couple of days of rest in between the two.  My recovery has gotten worse, but something like that should be fine for younger guys or those with faster recovery.

[io856]

Although, what can be done is.

3 x full body workouts for a beginner a week

Experianced subject
a two day split performed over 6 days

3 x workout A
3 x workout B

[tbombz]

im thinking it would be best to train in a dorain yates/h.i.t. style  along with one or two pump sets at the end for this kind of training.

what do you think io?

[io856]

im thinking it would be best to train in a dorain yates/h.i.t. style  along with one or two pump sets at the end for this kind of training.

what do you think io?

Thats exactly right.

Make sure there are elements of progressive load too.

[webcake]

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

DOMS= Delayed Onset Muscle Soreness

Generally occurs 24-48 hrs after training and last for a few days (for most people)

As for your point above, that isn't necessarily true. It comes down to intensity. That person who can squat 180kg might put 100% effort into that, but the person squatting 60kg might also be using 100% effort.

Just because someone is stronger, does not mean they work harder.

[First Blood]

Although, what can be done is.

3 x full body workouts for a beginner a week

Experianced subject
a two day split performed over 6 days

3 x workout A
3 x workout B

yeah thats true...as you get more experienced you probably have to do split routines...newbie can do fullbody but the more experienced you get the more you have to split

for example complete newbie: fullbody...then maybe upper/lower..then split into 3 parts..then 4..etc..


but with that routine you still have to squat with 180kg  3days per week....i think that will be too much for even experienced guys...i think 2 times per week is more realistic

just speculating lol

[First Blood]

DOMS= Delayed Onset Muscle Soreness

Generally occurs 24-48 hrs after training and last for a few days (for most people)

As for your point above, that isn't necessarily true. It comes down to intensity. That person who can squat 180kg might put 100% effort into that, but the person squatting 60kg might also be using 100% effort.

Just because someone is stronger, does not mean they work harder.

yeah i thought about that too...then the question is how much can you drop intensity and still grow...lol....but the problem i wrote about is still something you have to consider even if it isnt 100% accurate

cool ok..doms=soreness then i understand

[io856]

yeah thats true...as you get more experienced you probably have to do split routines...newbie can do fullbody but the more experienced you get the more you have to split

for example complete newbie: fullbody...then maybe upper/lower..then split into 3 parts..then 4..etc..


but with that routine you still have to squat with 180kg  3days per week....i think that will be too much for even experienced guys...i think 2 times per week is more realistic
just speculating lol

I agree you should perform different rep ranges for this form of workout

one lighter workout(pump) 15 reps
moderate workout 8 to 10 reps
one heavy workout a week 4-8 reps

Heavy workouts always before your day of rest


That way the athlete can use different weights and does not lose interest and can be challenged.

[First Blood]

I agree you should perform different rep ranges for this form of workout

one lighter workout(pump) 15 reps
moderate workout 8 to 10 reps
one heavy workout a week 4-8 reps

Heavy workouts always before your day of rest


That way the athlete can use different weights and does not lose interest and can be challenged.

thats a smart method.....sorry for being a pain in the ass.

personally im too lazy to squat 3 days a week tho lol.

i think im gonna do the 1.5 times per week frequency routine i wrote about earlier

[io856]

This form of workout is very demanding.

Anyone thinking of performing should perform for 8 weeks followed by a period of training with greater recovery.

My concern with it is the potential for overuse injury and a 'burn out'. I personally experianced this at the ninth week.

[tbombz]

thats a smart method.....sorry for being a pain in the ass.

personally im too lazy to squat 3 days a week tho lol.

i think im gonna do the 1.5 times per week frequency routine i wrote about earlier

you dont have to squat, you could do hack squats or leg press, as long as its heavy and intense.

[First Blood]

wouldnt it be smarter to do like this:

heavy day
light day
med day
rest day
repeat?

[tbombz]

i think its important to note that with the constant glycogen depletion the carbohydrate intake will be much higher with this method than with other  forms of training.

[io856]

I find if I am going to go all out at a heavy weight I don't want to have another workout at the back of mind at the same lift. So I leave that for the end of the workout week.

[First Blood]

you dont have to squat, you could do hack squats or leg press, as long as its heavy and intense.

yeah i know i was just making a point of heavy leg work...3 days per week.
im gonna admit it...i hate squats...and my goal was never to have huge legs...just decent... upper body is my main focus

so i think ill stop squatting and do legpress+leg extensions (hack squat hurt my knees).

[First Blood]

i think its important to note that with the constant glycogen depletion the carbohydrate intake will be much higher with this method than with other  forms of training.

do you mean when you workout many days per week?

[io856]

i think its important to note that with the constant glycogen depletion the carbohydrate intake will be much higher with this method than with other  forms of training.

Along with sound pre workout nutrition.
The athlete could benefit from the use of a carbohydrate replacement drink during the workout.

[First Blood]

I find if I am going to go all out at a heavy weight I don't want to have another workout at the back of mind at the same lift. So I leave that for the end of the workout week.

cool was just curious maybe its different for different people. i was thinking you get your heavy day after a rest day...

[io856]

I hope everybody here remembers that we are talking about using the same volume you would usually use. Some people get very eager with higher frequency and increase  their total volume.

[First Blood]

I hope everybody here remembers that we are talking about using the same volume you would usually use. Some people get very eager with higher frequency and increase  their total volume.

my guess it depends on what volume you normally use. i think 20 sets x 3 is too much.

i think you probably have to lower volume if you wanna work the muscle more times per week

[First Blood]

hey guys do you prefer working out in the morning or evening....? personally i prefer the morning as im tired after work...and feels good to have done the workout during the morning so you can focus on other stuff during the day (+ you get a good start to the day)

[io856]

Morning. 

[rccs]

All bodyparts should be hit twice a week (or at least twice every 8 days) if you are natural and/or building.

Twicw every 8 days is the same that once a week... 

[MCWAY]

thanks man..its stuff like this i like to hear..peoples real experiences...some things sound good in theory but dont work so well in real life

I've trained bodyparts twice a week for nearly 15 years. It's worked well for me.

The reason bodybuilders use splits is simple. As you become stronger, it takes more stimulus to increase your strength and size. If you try to train your entire body, more often than not, there'll be one bodypart that you'll train with more effort. Once you're spent, you'll go through the motions with the rest of the bodyparts. For too many guys, it's the legs, that get the minimal effort.

I made my split simple: Upper body (Monday & Thursday); Legs (Tuesday and Friday). Furthermore, I don't train to failure, which allows me to train with more volume. As long as you can recover from your training, you'll make progress.

[slaveboy1980]

i just read an article on training theory that says every body part should be trained twice a week because protein synthesis drops after 24 hours or some such...if that is so..why do most bodybuilders use routines such as: legs,chest,back,shoulders,arms rest weekends etc. (like one body part per day)

this has been discussed many times on getbig. do a search..i have written about this subject lots of times.