best workout split

[bodybuilder2012]

What seems to be the best regarded and recommended split. i used to work out five days a week doing one bodypart a day and burnt out and dint grow at all!!! noe looking at a on/on/off/on/off kinda thing and best layout for muscle training. once per muscle per week? two burns me out. what do you vets and monster sized guys recommend? lol. revamping my whole workout as im about done with natural cut and about to start a 14 week mass cycle. i know tons on diet and calorie counting but want a fresh proven workout program. thanks alot

 

[MANWHORE]

Well, I will start, since I am the biggest here

Frequency of training depends on duration/intensity of training .

The only way I would train a muscle,
only once a week, is if I annihilate it.

I believe a muscle can only grow so much
after each session, so why train so long.. Just hit
it enough to stimulate it to grow, then back off... This
way you .. Not you in particular ... can train it again not
that long after

Does that make any sense?

 

[bodybuilder2012]

it makes sense to me. i train about half hour for one muscle group intensely. 8-10 reps heavy and i rest about one minute thirty seconds between each set. i do three different exercises at four sets per exercise for a muscle group. so u recommend a five day workout each muscle twice a week? would that be different with out gear recovery?

Well, I will start, since I am the biggest here

Frequency of training depends on duration/intensity of training .

The only way I would train a muscle,
only once a week, is if I annihilate it.

I believe a muscle can only grow so much
after each session, so why train so long.. Just hit
it enough to stimulate it to grow, then back off... This
way you .. Not you in particular ... can train it again not
that long after

Does that make any sense?

 

[MANWHORE]

it makes sense to me. i train about half hour for one muscle group intensely. 8-10 reps heavy and i rest about one minute thirty seconds between each set. i do three different exercises at four sets per exercise for a muscle group. so u recommend a five day workout each muscle twice a week? would that be different with out gear recovery?

If I did that much then yes I would only
train each muscle once a week ..

I don't train any different while on or off gear..
(This is when I am serious about training, cause
while off gear, I sometimes just get lazy and train less..)
Intensity changes some cause of the gear but
everything pretty much stays the same.

I used to train 4-5 times a week like a powerlifter
which got me alot of size ... 10-8-6-4-2 reps maybe
for one hour .. Each muscle once a week, but I don't
train like that now.. I can't get to a gym, which is
one of the reasons

 

[bodybuilder2012]

so then it is good for each musle once a week? is that too intense and at that i work out five days a week and sometimes feel shrunken lol. i think its counterproductive to me. i also do cardio am since i am cutting then do weights p.m. i am so ready to be done cutting then its just am weight training with cardio 20 minutes eod or so to combat bloat lol

 

[MANWHORE]

Cardio for me is drop setting .. German volume
or just short rest periods ..

I try not to go to failure most of my workouts,
if you wanna call my sorry ass workouts, workouts.

I am still very impressed with my results
and off gear for some time now.

I am getting plenty of rest though

 

[mac111]

Well, I will start, since I am the biggest numpty here

Frequency of training depends on duration/intensity of training .

The only way I would train a muscle,
only once a week, is if I annihilate it.

I believe a muscle can only grow so much
after each session, so why train so long.. Just hit
it enough to stimulate it to grow, then back off... This
way you .. Not you in particular ... can train it again not
that long after

Does that make any sense?

all fixed for ya

 

[MANWHORE]

all fixed for ya

LMAO

I thought you changed my post for a minute there.

I was like "Who the fuck made him a mod"

 

[bodybuilder2012]

Seeing tons of articles and opinions on three day split and four day and one muscle per workout to full body per workout and short set to long sets. CONFUSING!!! I always did a
mon-chest
tues-tris/legs
wed-off
thurs-shoulders
fri-back/biceps
sat/sun-morning cardio(also do am cardio all days due to cutting) this will be downed to 3x a week while bulking. I am starting to think me training each body part to failure once a week isnt best for me so im exploring options from people who have made great gains.

 

[leoclaw79]

i love a high frequency approach where the intensity isnt that high but the reps are performed explosively as possible and kept low. theres MANY ways to progress whether it be adding weight, reps, or sets.
did one routine where you would establish a 3 RM, and your maximum training weight would be 87.5% of that. Each set contained 3 reps and the sets would be performed in a wave-loading fashion.
The layout looked like this:
Monday AND Tuesday: Standing Overhead Press, incline barbell press, flat bench performed in wave loading fashion w/ sets of 3 (with upper back assistance work such as rack shrugs, facepulls, rear delt raises etc.. staggered between the pressing sets as desired for sets of 6-10 reps).
Wednesday: lats and biceps
Thursday AND Friday (or any other 2 consecutive days before monday): Squats and deadlifts, performed in wave loading fashion w/ sets of 3

each week, for 3 weeks, the number of sets increased... the first week would be pretty easy compared to the 3rd week haha. After 3 weeks, the progression would be repeated but with 5 pounds added to every set. After completing the next 3 weeks, 3 rep maxes would be retested. combined w/ lots of eating, this routine caused lots of strength AND size gains!

http://www.t-nation.com/free_online_article/most_recent/highperformance_mass_upper_body_pressing

But for the sake of simplicity, Jim Wendler's 5/3/1 is much better, especially since that program i described TOOK AN ETERNITY to complete on the third week... as in i ended up doing 16 sets of OHP and 11 of each incline and flat bench haha

 

[bodybuilder2012]

I am studying up on a full body 3 day split. 2 sets per muscle group at a heavy 8-10 reps and see what that does for me.

 

[Big_Grend]

mon-tris/biceps
tues-legs
wed-off
thurs-shoulders
fri-back

 

[mud in puddle]

mon-legs
tue- chest & back
wed-off
thurs-shoulders & traps
fri-arms
weekend-off

I think diet and lifting technique is 10000x more important than any split though

 

[Pericles]

The key to good gains is intensity and proper recovery. Most people do not train w/ enough intensity while at the same time doing too many sets too frequently.

Look at the way Dorian Yates trained (using Mike Mentzers' principles). Very intense, just enough sets to stimulate the muscles fully followed by rest. Also, it is best to only hit a muscle once a week, or once every 6 days if you are on gear.