That "Good Read" link didn't work for me... :(
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It doesn't work for me anymore either.
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Hmmm, the link's fine..I just think the site is down for maintenence or something because I cannot even get on the site itself.
EDIT - Just as I thought. There's a thread just started about this. Click Here |
This thread is a true classic of bb.net, and deserves a very big :bump:
Here's some MORE (if you can believe it!) from bulknutrition.com. It starts off with the preconcieved notion that ALL the pro's use a 5 day split, so everyone should.. I end up proving that two of his examples of Pro's (Arnold, Coleman) don't use a 5 day split, but rather hit muscles 2-3 times a week.. Which is exactly what this thread I'm bumping is about.. You'll notice attitudes change on page 2 with all the proof being reveiled. And to my knowledge, I still don't know where a 5-6 day split was invented excluding Metzner?? In my opinion, people THOUGHT that those pro's use a 5 day split because of all the volume they watch them do in a single session for ONE bodypart. What they DON'T know is that those pro's do 6 days a week in the gym on a three day split OR go both morning and night (am/pm) hitting bodyparts FREQUENTLY... Just with a ton of volume as you'll see on page one.. Enjoy: Full Body Vs. Split |
LOL, can't believe that guy called you an asshole you asshole :biglaugh:
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When you have such a touchy thread as that, with that title, you know right off the bat that if you post in the thread, you're walking into a literal minefield... And you know what always happens to the messenger who marches into town with a new version of the truth! I'll give you a hint! http://homepages.rootsweb.com/~sam/wight.jpg |
Well you know what happened when people killed Genghis Khan's amabassadors...
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Good work 0311 :biglaugh:
I used to think that the 4-6 day split was the shit, but I'm honestly a big fan of the Upper/Lower (DFHT) and the 3 Day FB (DF 5x5) surprisingly enough lol. It's where I've seen most of my strength/mass gains! |
Either way gains are possible.As long as the muscles are being forced to adapt I don't see a problem with either. I personnaly like the fullbody workout, sometimes I turn it into a circuit for a cardio work out as well. But I've also know some guys who work a 5 day split and look fantastic.
I think I will incorperate a push/pull split but I really want to set aside a day for just core work as well. |
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* The rest of this post isn't directed towards you Ozzi.. Just an open rant to add to the massive amount of info in the thread.... :) If I asked a hundred people why they do a split, they'll say they either saw it in a magazine or state that all the pro's do it. (which is false) But, if you go back to the first half of the century when all they were was natural lifters, you'll see every one of them doing full body routines. Splits and isolationism only reared its head in the 70's and 80's when steroids entered the picture. And to add to that, when most people were watching guys like Coleman witnessing the gigantic amount of volume for a muscle in a session (such as back), they thought he must only do one muscle per day... Which is wrong. He uses a 3 day split, 6 days a week thereby working muscles twice a week (not once). Dorian Yates and Mike Metzner are two that use extremely low volume and a lot of days between muscles. I gotta include here that Yates was THE most injured lifter as well. Additionally, depending on how people constructed their "split", they could create a great overlap of muscles worked. One such example is doing close or reversegrip bench on "arms" day, which is also great for pec development. Or even doing a few sets of heavy weighted underhanded chins for "back" day which is also excellent for biceps. The problem with only working out a muscle once a week is two fold: 1. Doing one muscle in a day usually means you hit it with a variety of angles, all of which isn't necessary or optimal.. But does it work? Sure it does. Refer back to all the long winded posts that talk about how you CANNOT isolate your muscles in sections. (such as incline flyes allegedly working your "upper-inner chest" which is simple minded.) Supporters would speculate that they "felt" it and are sore in the "upper-inner" pecs, but the muscle works as a WHOLE, not in seperate, mapped out sections. If that was the case, then I'll go ahead and tatoo borders on my chest and be sure to color in each little piece to be sure I got it all.. :weights: Additionally with this point. As your "chest day" for example progresses, the weights drop significantly. By the end of the hour, you're doing 40 lb cable flyes. In my opinion, the second half of that workout using 'pussy weights' isn't going to build the muscle the initial (and heaviest) exercises will. So why bother? My point (and the point of many others) is to do your heavy exercises for chest, then move the fuck on.. The only once a week program that circumvents this is Max-OT, which is a very low volume, heavy weighted routine. 2. The growth response from a bout of heavy lifting lasts up to 36 hours. This means you're basically growing for 3 days, then maintaining your gains for another 4 days. Again, what does this mean? It means that YES, you grow from once a week, but NO it's not anywhere close to optimal unless you can EXTEND those growth factors such as increased protein synthesis, IGF-1, through "chemical enhancement" a la steriods or some more accessable brands such as Superdrol and Phera-plex to name a few.. Quote:
---- Now, it's been a few years since I've been a member here, and I've STILL never got an answer to one of my questions: * Why 7 days rest between muscles being worked? Why not 3?.. 12?... How exactly does anyone know specifically WHEN to time there workouts to the Supercompensation Wave? :lame: |
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