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Old 07-30-2006, 08:38 AM
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Madcow2 Madcow2 is offline
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This should be the last one:

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Originally Posted by Madcow2
The whole "newbie" and fullbody thing aren't mutually exclusive, it probably helps to frame things a different way. I'll use the word beginner for newbie. This is kind of arbitrary delineation but it will serve for the purposes below and it's geared mainly to what goes on in BBing and commercial gyms. We will leave the spectrum of the above advanced to elite to world level lifters out of it but make no mistake it is lifting which makes you bigger along with food, if you still think there is voodoo after reading all my posts from page 4 and on, you need to reread.

EXPERIENCE LEVEL AND TRAINING

Beginner
Typically a beginner will have a very simple program and can progress workout to workout for a decent stretch. This might be adding 5lbs to the back squat 2 to even 3 times per week or maybe it's 2.5lbs to the bench on the same frequency. Essentially every time or most times he goes into the gym, he's a different lifter. Simply the rate of adaptation is high, the time between personal records is low, and the necessary complexity of the programming to elicit these progressions is low.

Intermediate
An intermediate may ramp up to his records over a few weeks and then get decent stretches where he'll set new records on lifts on a weekly basis. At first he might get 12 week runs, later on only 3-4 weeks, but nevertheless he is making fast progress and adding weight to his lifter weekly or or almost weekly. Within a week lifts and stress on the body will generally undulate. If 3 full body workouts are used it's typically Heavy, Light, Medium with the work geared to getting that next record the following week. Rate of adaptation is still medium, time between records is medium, and complexity of the program is medium.

Advanced
An advanced lifter gets to the point where weekly progress isn't really viable. He may ramp up and get 1 record or he might not be able to go anywhere with that structure and to get that kind of progression he has to train so far from his core competency that the training fails to carryover well and even cause regression in ignored core. For example dropping the backsquat and training the butt blaster machine or working in the 25 rep range on lifts or some other oddball thing. Sort of like a 100m sprinter working on his 3000m times because easy progress is available to him there (unfortunately his 100m doesn't really move much if at all). I have a post on properly using benchmarks to evaluate progress here: http://www.elitefitness.com/forum/sh...&postcount=941. Programming here is characterized over larger blocks of weeks in a micro, meso, macro cycle format for planning. He may work very hard and only make a single increment of progress at the 4 or 8 week point. This type of training is indicative of periodization and what goes on in advanced athletics and it gets longer and longer. One could almost say for a top world lifter, he may be training an entire year for a single increment of progression at the world championships and he might have a 4 year plan setup to hit his best at the olympic games. Obviously adaptability is low, time between records is long, and complexity of the program is high (and for the world level lifter add "very very" before each of those but it doesn't have to be that way for everyone at the simple advanced classification I'm talking about).

So those are the 3 easiest ways to look at it and on the line between beginner and world level lifter there are obviously infinitely many sub-points but I think it's easiest to look at it like this and more relevant to the discussion. Obviously, irregardless of where you are or where you think you ought to be, you want to be in the fastest lane possible. Complexity for complexity's sake is dumb. Slow progress when fast is available is very poor decision making. Training indirectly with elaborate assistance exercises to raise your back squat is foolish if you can walk in the gym and add weight to your back squat. These are all done out of necessity not because they are desirable.

GOALS AND ORGANIZATION OF TRAINING

Now for the split vs. full body or large part of body and how it related to experience level. Drum roll - - it doesn't. No one outside of bodybuilding is operating off some elaborate bodypart split. No one at the highest level of lifting is not doing full body or close to full body. The training volumes and frequency at the highest levels are staggering to most bodybuilders even during a deloading period before competition. Bottom line, experience level is not about splitting the body into parts. Your goal at a point in time determines the objectives you are going to use during the training period then the objectives determine how you are going to organize your work. A split simply falls out as the organization.

Full Body or Most of Body - Training Lifts
If at any stage of experience your goal is to add as much muscle as quickly as possible, the objectives you will stress will be raising your best compound lifts in some viable range - best set of 5, 8, or 10 maybe best 5x5, or 3x8 or whatever. That and the eating is the best way to add muscle and generate the adaptation you are seeking. And the organization for that? Well doing those lifts 1x per week and throwing in a bunch of garbage is a pretty crapy way to get better at them. If you have any clue, you would not select some outrageous 5 day bodypart split with tons of exercises and train the lifts 1x per week. In this kind of training you focus on lifts, not bodyparts and generally it doesn't get more complicated than upper/lower. For the record, I don't believe in push/pull/legs because that's basically chest/back/legs and you are right at the cusp of a bodypart split - not that it may not be a good organization for a hybrid goal where pure muscle gain and refinement are equal, but merely that no one would really consider this optimal organization to get big lifts up fast.

Elaborate Splits - Training Bodyparts
Now what about if one is prioritizing refinement of one's physique over a period? Well, all compound lifts trained frequently are not going to leave much room for other work. You might get one or two things done but largely there's just no room and you won't accomplish your goal. So here the objectives determine that you need a lot of isolation exercise or different varriants while maybe maintaining your core lifts or even just preventing serious detraining. This might be a lifter who preceives some imbalances or wants to work on this for a period after adding some muscle - or this might be a bodybuilder preparing for a contest. Obviously a more elaborate bodypart style breakdown falls logically out from the goal and objectives. This is the time to make such a choice and layout. It makes sense. It's a good choice.

CONCLUSION

So that's the jist and how I think it's best looked at. Your goal determines your objectives which determin your organization (split or full body or whatever). Your experience level determines how you go about achieving all of this and how you program it. They are separate. They are not mutually exclusive. This is a good way to think about it and use this logic to arrive at what you should be doing. It is very clear and will not steer you wrong
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