[Jezzz]

Okay, after reading the Sticky Post titled "Split Training - All Wrong?!?", I decided to end my 2.5 month spree of split-training (Back, Biceps / Chest, Triceps / Legs) and start up a full-body routine as was recomended in the particular article I read.

I think the results speak for themselves:

Last Wednesday (Beginning of Full Body Routine):

*Clean / Press: 40kg @ 4 reps of: 8/7/7/7
*Squats: 75kg @ 3 reps of: 10/10/10/
*Bench Press: 70kg @ 4 reps of 8/7/6/6
*Bent Over Rows: 40kg @ 10/10/10/10
*Upright Dips: 3 reps of 7/7//6
*Bicep Curls: 35kg @ 3 reps of 9/7/6
*Calf Raises: 40kg @ 3 reps of 8/8/8

Today (Most Recent Session):

*Clean / Press: 45kg @ 4 reps of: 7/8/6/5
*Squats: 90kg @ 3 reps of: 10/10/10
*Bench Press: 75kg @ 4 reps of 8/8/6/6
*Bent Over Rows: 50kg @ 4 reps of 10/10/10/9
*Upright Dips: 3 reps of 8/8/8
*Bicep Curls: 40kg @ 3 reps of 8/7/6
*Calf Raises: 60kg @ 3 reps of 10/9/8

With the splits, I found I gained in mass, but not once did I move up in strength. Turns out the splits resulted in massive over-training. Quite the kick in the nuts when you think you know what you're doing.

Up with Full-Body, down with Splits.

[ibanezman88]

good luck
and for God's sake keep us updated silly

these will give you good mass gains but, depending on how many times a week you do the full body workouts, it can be a lot easier to overtrain using this method.

one thing i've notice with people doing these pure mass gain workouts, is that they end up not being well proportioned.

really though, you should make pretty good gains off of a split. maybe you weren't eating enough. or maybe you weren't sleeping enough? training too much.

if you're an ectomorph, you should train 3-4 times a week and that's it. creatine and glutamine.
6-8 rep range. longer rest times.

but don't stop doing this. i want to see how you progress. just curious as to how much mass can be gained from this as opposed to a split.

by the way, with you other split you were doing before, where is your shoulder workout?

[MikeNYY420]

Prolly didn't have one, I didn't till recently either. Yeah keep us updated on this I'd like to see how it goes, maybe start a log.

[Jezzz]

Today (May 26th), note the further improvements:

*Shoulder Press 45kgs: 10/8/7
*Bench Press 80kgs: 7/6/6
*Bent Over Row 55kgs: 10/10/10
*Vertical Dips 10/8/8
*Bicep Bar Curl: 8/7/7

NOTE: Didn't do legs, still recovering from last sesh.

[Jezzz]

Today: 18th June 2008

*Clean / Press: 45kg @ 3 reps of: 8/8/7
*Squats: 110kg @ 3 reps of: 7/7/8
*Bench Press: 80kg @ 3 reps of 8/8/7
*Lat Machine: 50kg Per Side @ 4 reps of 10/10/10/10
*Upright Dips: 3 reps of 10/10/8
*Bicep Concentration Curls: 12.5kg @ 3 reps of 10/8/8 (squeeze hard at top)

[MikeNYY420]

If you're still at 80kg for bench since last time you need to switch somehting up maybe try for a higher weight just to see what'll happen.

[Jezzz]

Originally Posted by MikeNYY420

If you're still at 80kg for bench since last time you need to switch somehting up maybe try for a higher weight just to see what'll happen.

For the past week and a half, I've missed a couple of days due to sickness, but also, Tripower and I switched back to 35kg Dumbell Press for a period.

After that, my bench HAS increased, last time I posted a log I was at reps of 2 by myself, and the rest with a slight spot. Now I'm at reps of 6 by myself.

- Jez

[Tripower]

The full body regime has been giving me gains I have not seen since we first started ages back. All my areas have increased, most notably my Squats have gone from 100kg - 130kg for repping on 10, 3 sets. Its going very, very well.