friend gettin amazin gains from this!

[nba2005uk]

Sup yall i was thinking bout trying out this new push/pull day split my mate sent me the program an hes getting amazing gains from it. he trains about 5 days a week repeating this program, tell me what u think of it please!

Push                                                      pull
Flat bench 3 sets                                     barbell rows 3 sets 
dumbell bench 3                                       pullups 3
incline bench w/dumbell 3                          machine rows 3
dumbell shoulder press 3                            barbell shrugs 3
Dips 3                                                    ez bar curl 3
Squat 3                                                  preacher curl 3
skullcrushers 3                                         upright rows 3
side laterals 3                                          lying leg curl 3

all sets from 10-12 reps!

[davie]

5 days in a row rotating those 2 workouts is alot of work per body part!?
Though may work for u bro. y dont u try 3 times a week rotating them 1st,see how u get on (working monday wednesday friday)??

davie

[HICKSON]

He forgot to mention that his "friend" was on 3000 mg of tren. everyday.

[nba2005uk]

lol nope just creatine and some whey.

[Jr. Yates]

Once in awhile that routine is alright. but for me that has overtraining all over it.

[WOOO]

He forgot to mention that his "friend" was on 3000 mg of tren. everyday.

word...

[Mike]

Sup yall i was thinking bout trying out this new push/pull day split my mate sent me the program an hes getting amazing gains from it. he trains about 5 days a week repeating this program, tell me what u think of it please!

Push                                                      pull
Flat bench 3 sets                                     barbell rows 3 sets 
dumbell bench 3                                       pullups 3
incline bench w/dumbell 3                          machine rows 3
dumbell shoulder press 3                            barbell shrugs 3
Dips 3                                                    ez bar curl 3
Squat 3                                                  preacher curl 3
skullcrushers 3                                         upright rows 3
side laterals 3                                          lying leg curl 3

all sets from 10-12 reps!

Maybe to it twice on an 6 day rotation, don't just let the standard 5 day workweek and weekend determine your lifting.

Monday - Push
Tuesday - Pull
Wenesday - Rest
Thursday - Push
Friday - Pull
Saturday - Rest
Sunday - Rest/or start again

[Joey Tito]

Sup yall

One question: are you black?

[WOOO]

One question: are you black?

one question: who cares?

[nba2005uk]

lol, why does it matter if i am black, white people can still say the same thing if they want!

[blondmusclhunk]

Working the same muscle more than once a week just leads to overtraining.  Except legs since it is a large muscle sometimes thorwing in a light and heavy day of legs weekly can overcome plateaus.  But generally dont do more than once a week for each muscle group

[davie]

Working the same muscle more than once a week just leads to overtraining.  Except legs since it is a large muscle sometimes thorwing in a light and heavy day of legs weekly can overcome plateaus.  But generally dont do more than once a week for each muscle group

So in ur opinion upper/lower splits..HST etc all dont work for building muscle??

davie

[smaul]

Working the same muscle more than once a week just leads to overtraining.  Except legs since it is a large muscle sometimes thorwing in a light and heavy day of legs weekly can overcome plateaus.  But generally dont do more than once a week for each muscle group

I remember when I used to believe this was bullsh*t and did more than once a week.  I found it really hard to cut back to once a week per bodypart but I actually starting putting on weight again after having reached a plateau for about a year!  So unless you are juicing stick to once a week per bodypart!!

[davie]

I remember when I used to believe this was bullsh*t and did more than once a week.  I found it really hard to cut back to once a week per bodypart but I actually starting putting on weight again after having reached a plateau for about a year!  So unless you are juicing stick to once a week per bodypart!!

So u also think that once a week is the way to go. I think its seems to be fairly split down the middle on this board with roughly 1/2 training eacfh muscle more than once in a week (fewer sets each time) and 1/2 training muscle once a week with more sets in that one workout.

davie

[smaul]

Now have a look at the length of time people have been training and compare it to how often they work each bodypart!  Then we'll be getting somewhere.  I've been training for 7 years, since I was 18.

[davie]

Now have a look at the length of time people have been training and compare it to how often they work each bodypart!  Then we'll be getting somewhere.  I've been training for 7 years, since I was 18.

So u think as people train for longer (3 or more years maybe), they go from full body to upper/lower to a normal split??

davie

[smaul]

That's what they say.  When you reach a certain level you damage your muscles so much with each workout because you are so strong, that they take longer to recover....supposedly.  I've found this rings true for me.  Now I wonder whether I would have made better gains at the start by only hitting each muscle group once... I guess lack of experience and focus would have meant I didnt exhaust them as much as I do now though....

What a rant!   

[Slin1]

Working the same muscle more than once a week just leads to overtraining.  Except legs since it is a large muscle sometimes thorwing in a light and heavy day of legs weekly can overcome plateaus.  But generally dont do more than once a week for each muscle group

This is bullshit i got the best gains from a fullbody routine three times a week

[smaul]

This is bullshit i got the best gains from a fullbody routine three times a week

Is that when you started?

[WOOO]

This is bullshit i got the best gains from a fullbody routine three times a week

"the best gains" is such a subjective term... i don't think a 2 day split can compare with a 4 day split in terms of building muscle mass.... however, if you are an athlete (when i played football we trained on a 2 day split) or if you're just looking to get in better condition then go ahead...

[davie]

"the best gains" is such a subjective term... i don't think a 2 day split can compare with a 4 day split in terms of building muscle mass.... however, if you are an athlete (when i played football we trained on a 2 day split) or if you're just looking to get in better condition then go ahead...

Im sorry but what do YOU mean by 2 day split, apparently some people have different definitions?!

davie

[Slin1]

Is that when you started?

It was after getting back from a long break but many hardcore bodybuilders that i talked to prefere a fullbody 3 times a week routine to

[WOOO]

Im sorry but what do YOU mean by 2 day split, apparently some people have different definitions?!

davie

2 day split = all body trained in 2 days (might be repeated twice... still a two day split)
4 day split = all body trained in 4 days....

that make sense?

[davie]

2 day split = all body trained in 2 days (might be repeated twice... still a two day split)
4 day split = all body trained in 4 days....

that make sense?

yeh i only asked b/c due to rugby iv always done 3 day split, meaning either upper/lower split or couple body parts done on certain day e.g. shoulders/back

davie

[smaul]

Double split is twice in one day though!!