[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.