[quote]Vanch wrote:
[quote]Sentoguy wrote:
A 5 day split is absolutely fine for a Natty BB’er, especially one who has been lifting for 10 years and tried several other methods of training. Many highly successful Natural BB’ers use body part split routines.
Also, depending on how you structure your split you can increase or decrease the number of times you hit each muscle group.[/quote]
Hey, was hoping you’d come in and comment, as you’ve given some great advice to other members from what I’ve seen.
Can I just ask, how would you structure the split to allow muscles to be hit twice a week? The only viable one I can come up with is Upper/Lower, but I’m running into problems constantly with it.
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Where do Deadlifts go in an Upper/Lower? If they go on Upper days, then it’s just added volume to a whole load of other exercises used on Upper day. If I include them on Lower day, then by the time I’m done with either Squats or Deadlift, I’ll be too fried to put in a decent amount of effort on the other exercise.
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I tried using the minimum amount of exercises I could cope with, in the Upper part of the split although even then it seemed like an excessive amount for one workout. I had:
Deadlift (Lower Back)
Barbell Row (Upper Back)
Flat Barbell Bench (Chest)
Incline Barbell Bench (Upper Chest)
Barbell Military Press (Anterior Delt)
Dumbbell Lateral Raise (Lateral Delt)
Barbell Shrug (Traps)
Barbell Curl (Biceps)
Weighted Dips (Triceps)
Even then it seems as though each bodypart won’t be getting hit enough, even though the overall volume of the workout itself is high, due to the number of exercises. But the thing is, if I drop even one of those exercises to make the workout less excessive in regards to volume, then a bodypart will end up being neglected. For example, I could take out Incline Bench but then Upper chest won’t get worked as well, or I could take out Barbell Military Press which would then cause my front delts to not get worked as well. I know that the front delt is worked secondarily in Flat & Incline Bench, but I like to work muscles directly. I think that is what has lead me to follow a 5 day split for so long, because each muscle gets worked with the exact amount of volume that YOU decide, not the split itself.
Then again, that’s probably why I’ve begun to question it so much recently. I find that if something’s been working for ages, then I begin to feel it’s too good and end up trying to find flaws/faults with it. This seemed to be confirmed to me, or at least I feared it was when I read up a load about natural bodybuilders tending to fair much better with Upper/Lower as opposed to a 1x a week bodypart split, due to the fact that a muscle doesn’t need 7 days to repair… Apparently.
I’ve been trying to find ways to make an Upper/Lower work, but I just can’t seem to do it. No matter how I design the plan, there always seems to be a bodypart that will end up being neglected due to lack of exercise selection, which is something I’m not used to having been on a 5 day split for so long.[/quote]
Upper/Lower could work, but personally if I were going to go the “2 way split” approach I prefer Push/Pull instead as that would allow less carryover between workouts. You also don’t need to perform the exact same exercises in each workout in order to hit a muscle 2x per week.
So, you could put Conventional Deads in your first Pull workout, Front Squats in your first Push workout, then Rack Deadlifts in your second Pull workout and Back Squats in your second Push workout.
When structuring a Body part split to hit muscle groups multiple times you want to think about exercises which place secondary emphasis on muscles. For instance, you could do:
Mon: Chest and Back (shoulders and Triceps are automatically hit secondarily as are Biceps and Brachioradialis/Brachialis, and you can even add in some leg secondary emphasis by including Deadlifts and as always core is automatically working)
Tues: Abs/Core, Forearms and Calves
Wed: Quads and Hammies (secondary emphasis is placed on the core and Calves depending on your exercise choices)
Thurs: Shoulders (secondary emphasis is placed on the Triceps, Upper Chest, Upper Back, and even Biceps if you include any Face pull or Upright Row variations)
Fri: Arms (Secondary emphasis is placed on shoulders and chest if you do any compound pressing for the triceps and forearms while performing Biceps, you could also of course throw in a compound pull which you feel hits your Biceps well which would hit your back secondarily)
It’s not as much direct work for each muscle group as a 2 Way split, but there is still a decent amount if you are pushing hard.
There are of course lots of variations on how to do this and manipulate frequency (all of which I don’t have time to write out ATM), but hopefully this will at least get you started/thinking for yourself on how you might do this.