[Tony T]

yeah its a "advanced form" of HST, very effective, gd if you hit a wall in your training!

[jornT]

Originally Posted by Tony T

yeah its a "advanced form" of HST, very effective, gd if you hit a wall in your training!

Is it the train 6 times a week, two times a day pimp my HST thingy?

[Tony T]

no it is the train 3 times a week, one time a day HST thingy....i got a link to the site where u can read about the program, its written in norwegian thou

[jornT]

Originally Posted by Tony T

no it is the train 3 times a week, one time a day HST thingy....i got a link to the site where u can read about the program, its written in norwegian thou

Basic HST is nothing new for me.

[Eroc]

Originally Posted by jornT

Basic HST is nothing new for me.

HST or STD's? lol jk jk i swear

[Dylan5000]

Excellent articles Rocky, thanks for posting them. I've been interested in whole-body routines for months now, ever since reading some of Mentzer's articles. For the rest of the summer I'm going to finish up on my higher-volume, split routine, then try out some whole-body workouts this fall when I'm back in university (and won't have very much free time). I'll keep everyone posted on how it goes.

[Big Boi 1906]

Originally Posted by miniduck

I'm not sure what to do anymore. It seems to me that for bodybuilding, split training is good, but for powerlifting, whole body workouts?

This did get me thinking though... when I first started training at 14, I did whole body workouts twice a week and I would gradually get stronger, but I didn't look much better. Now at 15, I've been doing split-training for about 3 months. I've noticed bigger and better looking muscles, but I haven't gotten much stronger.

I think I'll alternate every 2 months now to get the best of both worlds. How about you guys?

I believe that splits are good if, and ONLY if you have an appreciable amount of muscle mass already.

[Admin]

All opinion, very little fact in that article IMO.

[Dylan5000]

Well, I've decided to totally ditch the old split training routines, for the powerlifting-type primer routine found here:

Workout A
Squats 3 sets of 6
Deadlifts 3x6
Bench Press 3x6
Dips 3x10 (I'll have to start adding weight soon)

Workout B
Standing barbell press 3x6
Chinups 3x Failure
Barbell Rows 3x6

Isolations:
Dumbell Laterals 2x12
Dumbell Shrugs 2x12
Barbell Curls 2x12
Calf Raises 2x15

So, the split goes like this:

MON Workout A
WED B
FRI A + Isloations
MON B
WED A
FRI B + Isolations

I've just finished the second week of the routine, and I've gotta say that the results have already been awesome. I'm 19 and ashamed to say I've been stuck at 185 on the bench for the longest time; two weeks on the new routine and I repped out 195 for 3 sets of 6 with no assistance. Everything's been going great!

In another two weeks I'll post another progress update.

[Dylan5000]

Well, once again I can confirm the effectiveness of this routine! My strength is still going up (I'm finally repping out with 200 pounds on the flat bench, before my
20th birthday!! That had been a goal of mine since I started lifting 3 years ago!), and I even look like I've lost a little bit of bodyfat, oddly enough! I'm also using 300 pounds for 3 sets of unassisted deadlifts (off the floor, 6 reps per set), something I never thought I'd be able to do.

I've learned two things from this program:
1) It WORKS, and I can't recommend it highly enough, and
2) 3 sets of squats followed by 3 sets of deadlifts is the hardest thing I have EVER done in the gym. I'm ready to puke by the time I reach my last set of deads, but the good results give me so much inspiration.

Also, I've decided to ditch bodybuilding-style routines for about a year, as my progress had previously stalled pretty badly. I'll be following the above routine for as long as I can keep adding weight, after which I'll make a switch to Ed Coan's beginner powerlifting routine. Hopefully should be benching 300 and deadlfting about 435-450 by the end of that routine. After that, I'll either return to the routine I'm on now, or give Westside a try. I'm really looking forward to it .

[Mygeeto]

im almost on 200lbs for flat b/press...i aint exactly there yet but at this rate i should be by the time im 17 maybe 18

[projekt0]

i agree with what someone else said, i used to do full body workouts all the time and i'd get stronger pretty fast, but i wouldnt get any bigger...lately i've been doing split workouts and i havent gotten stronger in a very long time...but i've been gaining mass.

i think bodybuilders use split schedule because it makes u bigger and more defined, how strong they are isnt as big of a factor

the problem with me is, when i do full body workouts i just get damn bored because my workout is so long, thats mainly why i switched to split even though i go more days a week, i feel more motivated by not having as much to cover

i'd like to switch back to full body because i feel like i gain the most overall

my main question is.....would i still be getting stronger from doing let's say..full body but with less sets of each exercise but going more times such as 3-4 days a week??

here is what i used to do on my old schedule

mon: full routine
wed: full routine
fri: full routine
sun: lightweight day with all lightweights and high reps to help on definition

[bagpiper1983]

You cannot really bash every sort of split. Things work differently with different people. Some can get by on the upper lower split, some like the every other day split, while others train 2 times a day 4 days a week. It depends on so many factors like rest in between sets, how prepared you are to putting in the work, as well as your overall drive and time to work out. The big thing is change. Your body is a homestatic organism, which means it likes to resist change, so once it has changed, and you realize it has changed and isnt anymore, then by all means try different methods. You can go from an upper body split, to a traditional split and still make loads of progress. Its all about knowing how to adapt to your program. Theres to many factors to just state that splits are no good. They have and always will be a viable option. Just because something works for one guy doesnt mean its going to work for you. Ronnie Coleman does his supersets and giant sets, doesnt mean that everyone should be doing them.Its all about how you feel before during and after the workout. Thats enough of a rant for now. I still enjoyed the main post. Keep more comming.

Train Hard Meat heads, train hard...but at least enjoy it.

[driftonce]

good post

[Mygeeto]

everyone here should read this

ohh by the way, my bench is nearly 300 (well was before my break, not sure what it is now)
so i completely shattered my goal in my post a few above :)

[majorcasey]

Well i have been reading this workout now and two weeks ago i tried it. I just want to know if i am training to much at once. here is my workout

Clean and press 2x6-8reps
D-bell press 2x6-8reps
D-bell snatches 2x6-8reps
Flat barbell press
Incline barbell press
weighted dips
weighted pullups
d-bell pull overs
cable rows
deads
squats
barbell curl

all exercises are only 2 sets of 6-8 reps all out
Monday, Wed, Friday are my workout days
what do you guys think of that.

[arcangel]

I have a thought to add. Maybe a full body workout is best for people with high testosterone. If someone is older with a lower test count, a split routine might work better. A teenager might be better with a full body for example.

I saw great gains with a 5 day split

chest
back
legs
shoulders and traps
bis and tris

It was hard going though. I am 40 and feeling it.

I have seen greater gains with splits than full body but this could be because of my age and lower testosterone count. My chest only started developing when I spent an hour on it each week, before that it hardly changed in 6 months.

A guy I knew who was 20 did good on a 2 day a week routine and than made better gains with a 3 day a week full body. (after 3 years of bb he then stopped and was half the size 3 months later.. he always said he did not use roids but I wonder....)

Anyway I am guessing a full body will work best for younger and higher testosterone people.

Just thought, I have seen greater strength with a full body routine but bigger muscles with a split routine.

[ffbulldog]

should u change ur entire workout every 4-6weeks to keep ur muscles from becoming use to the same workout? or is this a myth. how much change is neccessary reps, weights, or a whole new set of movements that still work that part?

[arcangel]

I have read that some pro's think you dont need to change the routine. There are some research people who think this too, in papers I have seen.

I think the best rule is while something is working keep going with it. If you hit a platoe then change your routine.

Also do a routine that you like doing as you are more likely to go regularly and do a good routine.

[arcangel]

I just thought. It does help to do different exercises as you hit the muscle groups from different angles. Someone doing 3 or more exercises per muscle group, like on a 5 day split may not need to make any changes for sometime, but if someone is doing a full body and only has time for 1 exercise per muscle group then changing the routine every 4 to 6 weeks would be a good idea.

[ffbulldog]

ok thats what i thought as well thanks

[Bigc25]

I am 25 yrs old
Have been working out for 8 yrs
Height 6'1" Weight 221lbs
Bench 315-3reps Squat 315-3reps Deadlift max 415
Also I stack the pull down & Row for reps & Curl 60lb. dumbells for reps

I find this idea of full body workouts very interesting, but does anyone think I can grow more with this type of workout or do splits? Additionaly, what would work best if a person of my size and experience was on a cycle?

I usualy do Chest alone, Back & Biceps togther, Legs alone, then Shoulders and triceps together.

I copied the full body workout that I found interesting in this discusion. I am wondering what would be best for a person of my size and strength? Then also if a person of my size and strength was on a cycle? or would that even matter. If someone with good experience can give their input it would be appretiated, Thanks.

Overhead Dumbbell or Barbell Press: 2 sets of 8 to 10 reps
Squats: 3 sets of 8 to 12 reps
Barbell or Dumbbell Flat Bench Press: 3 sets of 8 reps
Chins or Bent Over Barbell Rows: 3 sets of 8 to 12 reps
Dips or Close Grip Bench Press: 1 to 2 sets of 8 reps
Barbell or Dumbbell Curls: 1 to 2 sets of 8 reps
Standing or Donkey Calf Raises: 2 to 3 sets of 12 to 20 reps

[<3Frosty]

I prescribed to the whole body workout for quite a while. I made some great gains, but felt i should at least give a 3 day split a try recently. We will see how it goes.

[arcangel]

Originally Posted by Revone

Interesting.

I personally think whole body workouts are more guided for powerlifters and professional athletes, people who need the strength and endurance and conditioning to assist them in their sport. Such as MMA fighters and Boxers to Football players and so forth. Atleast that's where I see them most familiar.

My goal is hypertrophy and recouperation so I think regular bodybuilding splits better fit my goals, but I am open to try new or different training methods.

Diet, rest and nutrition importance aside. I think if you are constantly changing your routine every 3 weeks and experimenting and are progressing in weights consistently and training with 110% intensity, then you will see gains no matter what.

The problem is when people use the same split for 3 months with the same amount of weights and exercises they started with and they wonder why they don't make new gains.

I agree with this. I think the main point of the original post was that compound exercises offer so many benefits, so doing a pile of isolation exercises does not really cut it. I have found doing a split routine with compound exercises very beneficial. By having a higher compound to isolation ratio I have made quicker progress.

[Power12]

my 2c on this is that whole body is way too stressful for beginners. Even if its just one exercise per bodypart/muscle group, I still don't think they could handle that. I enjoy full body but I'm more intermediate. If I had tried one of the workouts I do now when I started it would put me in the hospital I'd never handle it.
I the split method is a massively tested and true method to work, and if poeple like that fine. Full body also worked, look at freaking reg park: A MONSTER> I just like coming out of workout knowing I did everything. I'll so some back, some squats for lets, pushups, get a few tri excerces, dips pullups, rows.,I say just kill yourself with full body in 1 day.
Again because its so much and so high volume you've got to go easy on some stuff. And you have to have built up some seroius stamina to get through this.

[liftalot]

ever heard of arthur jones, and mike mentzer .

[Lozza]

hey, i'm wondering if anyone can help me developing a full body routine,ive been using the split system for a year now and wonna change it up. i can only go to the gym on monday, tuesday and friday- due to work and uni, not sure if i should separate it into push/pull. need some help please, thanks

[mitbar]

hey bro make a post in the actual forum not in this sticky and we will help you out.

[Power12]

I've evolved into a very unique style of training that suits me. Its kind of a combination of split/full body.
I definitely think that people shouldn't shy away from full-body training. Seriously give it a try and see what results happen. I know it works. But if the bodypart split is your thing, that's fine, I just say give fullbody a try every once in a while Its brutal, challenging, and rewarding. It really expands work capacity, overall health, strength, energy and stamina. All the oldsters did this at one point and got huge from it.
Also whole body is very time efficient. you will only have to go to the gym 3x per week rather than, once for arms, back, chest, calves, shoulders, legs, and whatever else I'm missing.

[D-Line]

So Rocky im a football player what are you saying i should do? Train 2 or 3 times a week? Because im training 3x a week now mon,wed,fri,and Sunday i do a little ab routine and maybe some arms.

But your saying i should do Bench, Squats, Deadlifts on each day i lift? Or do Bench one day with upper body lifts, Deadlifts another day with back lifts, and Squats one day with leg lifts?