[fahad]

Originally Posted by jornT

He usues it? After saying it's So thatwas just a hint to say he's

Intressting

Damn you Hdogg, traitor!

What makes you say he is doing split training Fahad?

dahhh cuz he posted his log b4..... ...........

[jornT]

Originally Posted by fahad

dahhh cuz he posted his log b4..... ...........

huh, I thought he did like 4 muscle groups on 1 day there. i'm gonna look it up right away!

[Rocky]

JornT - your world is falling down around you...

Besides, I still believe split routines have their place anyway. And I don't mean the bin.

[jornT]

Originally Posted by Rocky

JornT - your world is falling down around you...

Besides, I still believe split routines have their place anyway. And I don't mean the bin.

No my world isn't falling, he did 4 muscles a day.

People believe in God too

[Ironslave]

huh fahad??

[fahad]

Originally Posted by jornT

huh, I thought he did like 4 muscle groups on 1 day there. i'm gonna look it up right away!

well isnt this split training... ,,,,,,,,

[jornT]

Originally Posted by hdogg345

huh fahad??

With your posting average of one a week I hope next week will be a bit better

[German_Joe]

How about something like this

day 1 Chest and arms
day 2 legs
day 3 off
day 4 back and shoulders
day 5 off
start again

each bodypart starts with heavy compounds usually stick to 4 -6 for them
then finish off with 1 iso movement

sample for legs
squats 3 x 4-6
legpress 3 x 6-8
sldl's 3 x 6
leg curls 3 x 6-8
calfraises on leg press 2 x8 -12
seated calf raises 2 x 8-12

usually lasts about 45 -55 mins
i warm up each body part using that max-ot warmup technique so i only warm up for the first exericse in that group. Any feedback or comments would be apreciated.

[Rocky]

^^ Although it's still a split routine, I suppose it's no more so than a push/pull with a seperate day for legs which is what I am about to change mine too. And it looks like you will be doing simliar to me in that compounds is the mainstay with an iso to finish. Looks pretty good to me! Hope it works for ouy!

[German_Joe]

Thnx alot

I have made really good gains with a program like this although i was pyramiding in my sets. I increased in size but made no stength gains. Ive started using progressive overload two weeks ago and have already added weight to almost all my lifts.

I was wondering for back if deadlifts, barbell rows and front pulldowns would be enough.

so it would look something like this:
Back:
deadlift 3 x 4-6
Barbell row 3 x 6- 8
pulldowns 3 x 6-8

Shoulders&Traps
Barbell Shrugs 3 x 6 - 8
Dumbell Shoulder press 3 x 6-8
Lateral raises 3 x 8 -12

its kind of funny people look at me all messed up when i do my warmup sets. Final warmup set of one rep and then I put on more weights and do 4-6 reps. Im kind of a reasurance freak thnx for any input

[Rocky]

To be honest - for back that is ideal. If you are able (or when you are able) I would personally subsitute pulldowns for chins aswell. Just my preference.

[semsem_2us]

thx alot rocky

[lithium_09]

nice post rocky. anymore on this subject that anyone can get would be well appreciated

[jornT]

Originally Posted by lithium_09

nice post rocky. anymore on this subject that anyone can get would be well appreciated

I'm currently writting something about it. Probably posted somewhere this week, stay tuned

[philosopher]

^^ I'm looking forward to it

[BigBen]

yea this is the first stage in a 3 stage process that leads up to precontest. That guy hes talking about in the before steriod age was gimassive for his time, and strong as an ox too!

The next phase of the training i picking out weak poinst and filling them in before precontest, and finally the precontest stage.

Yes though that routine will give u huge bulky mass!

Im a firm believer that big ron does a routine similar to this u can see it in his progress from offseason to precontest.

Im not saying he doesn't juice so dont even go their.

Im saying that from his layoff to right now hes gone through the bulky mass pahse, and now hes targetingspecific muscles and bringing them in more fully. U can clearly see that from his last guess posing to when culter posed with him jst reciently.

Watch for his DVD in july hes gonna be cut for the whole dvd bc he would of just started precontest training, or is gettin really close t it.

[jornT]

Originally Posted by BigBen

yea this is the first stage in a 3 stage process that leads up to precontest. That guy hes talking about in the before steriod age was gimassive for his time, and strong as an ox too!

The next phase of the training i picking out weak poinst and filling them in before precontest, and finally the precontest stage.

Yes though that routine will give u huge bulky mass!

Im a firm believer that big ron does a routine similar to this u can see it in his progress from offseason to precontest.

Im not saying he doesn't juice so dont even go their.

Im saying that from his layoff to right now hes gone through the bulky mass pahse, and now hes targetingspecific muscles and bringing them in more fully. U can clearly see that from his last guess posing to when culter posed with him jst reciently.

Watch for his DVD in july hes gonna be cut for the whole dvd bc he would of just started precontest training, or is gettin really close t it.

Huh? I understand absolutly nothing of what you just said? What have Ronnie and precontest have to do with splittraining?

[BigBen]

Originally Posted by jornT

Huh? I understand absolutly nothing of what you just said? What have Ronnie and precontest have to do with splittraining?

oi was referring to the program that rocky originally posted. That yes it works, and i believe thats what ronnie does for his first part of his off season.

3 STEPS that u should go through from offseason top precontest!

First step is blocky mass, and the routine rocky posted originally works perfect for it.

With that program u will have weak points its natural.

so hence the SECOND STEP.
This is when u fill in any weak points that u may have, reardelts, mabye some more arms work.

LASTLY IS PRECONTEST! time when u cut all the fat and keep as much muscle as u can.


I related the training style to ronnie thats what they have to do with one another.

The training routine rocky posted is part one of a 3 step process that that huge bodybuilder in the before steroids era used to get ready. DO u GET it NOW?

[jornT]

Not really. What is blocky mass?

[BigBen]

Originally Posted by jornT

Not really. What is blocky mass?

Mass that gives u a blocky look, the way ronnie looks in the beginning of his off season, just a BBing term.

Muslce mass added with fat, u know mass u put on in the offseasn is blocky mass.

[jornT]

Originally Posted by BigBen

Mass that gives u a blocky look, the way ronnie looks in the beginning of his off season, just a BBing term.

Muslce mass added with fat, u know mass u put on in the offseasn is blocky mass.

Huh? Genetic's determin if you're blocky, not the amount of muscle/fat you put on.

[BigBen]

Originally Posted by jornT

Huh? Genetic's determin if you're blocky, not the amount of muscle/fat you put on.

I know that, its just something Bbers say man. no science behind it, chill out, hang with a female and release some a that tension man good grief, not everything has to be an arguement.

[matty]

I been split the whole time ive been lifting, even back in high school, trying to isolate muscles and all that. i am gonna try this whole body thing and get back at you. my goal is to look like a Baby Coleman!( i am short)

[Rocky]

^ Good luck with it - let us know how you get on!

[1Bulk_Mass]

Today I began what will be an experimental upper/lower body split as recommended throughout that article. Normally I do a 3/4 day split and have got what I think are great results, but I will try anything for better results and first hand experience. I will likely try it out over a couple months and see how it all goes.

I did the following today for something different from a usual split and found it to be a decent workout.

4 x 15-10 wide grip chins.
3 x 12 bent over BB rows.
3 x 12 flat bench press.
2 x 12 incline dumbbell presses.
3 x 15 parallel bar dips.
3 x 12 standing military presses.
3 x 10 power shrugs.
2 x 12 dumbbell curls.

[Rocky]

^Looks like a good routine! High reps too. Let us know how you get on! :)

[doogie]

I have been reading, and this is just my own opinion. In order to get bigger on has to get stronger. This program scientificly seems to do just that while building some "blocky mass". As stated before doing 2 months of split and then 2 month of whole work out seems ideal. For the fact that you are still getting mass and also getting stronger in the whole body work out. Then when one does split training the amount of weight being used will hopely take a considerable jump. In the use of anabolic help split training seems to do well. I believe this is for a couple of reasons: 1-increases strength 2-decrease amount of time to heal.
I am going to give the whole body routine a try next month and see what comes about from it.

[Rocky]

I too believe both types of training when constructed well have their benefits. Let us know how you get on!

[Tony T]

here up in norway we got a BB suppliment brand called Tech Nutrition(dont know if you got it in the states), and they figured out a whole body program that by far is the siiickest strength program i have ever seen!
personally i use split, but a friend of mine went up 55lbs i bench on a 6 weeks periode on this program.NOTE: he was a begginner, can not guarante this effect on experienced Bodybuilders...

They calculate how much your supposed to lift everyday in a periode of 6 weeks...starting very low...strategically building up! starting week one with light weights 15reps, finishing week 6 with heavy wheigts 5 reps...

[Rocky]

^Sounds like HST! There have been a couple of threads about this. There are a couple of guys doing it at the minute if you have any questions about it.