[quote]Professor X wrote:
I’ve heard that works for quite a few at that level even though those like Lee Haney and others would do the larger body part in the morning (like chest) and then come back in the afternoon to either hit a few more sets for chest but to mainly focus on triceps or some other smaller muscle group.
Seeing people like that is motivation to me. I would listen to what has worked for him long before I would listen to someone who has simply read some articles that they claim equals the best way to train.
You don’t look like that with minimal gym time. I think the false idea has been spread that people like that aren’t strong and don’t actually train hard.
I am not sure how they arrive at conclusions like that…[/quote]
I was reading an old interview with Lee Priest and that is basically what he said. Lee is a high volume (20-30 sets/bodypart) AND heavy weights guy. In the interview he mention how most of the top champs built their physique by working out a lot, doing very high volume of work.
Arnold (and everybody who trained at Gold’s during that time since they copied him), Haney, Vic Richards, the Babarians, etc.
Heck, when I ‘‘prescribe’’ 16 sets per bodypart, some throw the overtraining brick at me
Anyway, I like dividing the volume for a muscle into 2 daily sessions especially when dieting for a show. Simply put, you do not have the same energy during that time.
So I prefer to do 2 exercises in the morning, very heavy, rest 5-6 hours, get 2-3 meals in then come back for 2-3 isolation exercises. That way you are fresher for more of the sets and the quality of training is higher.
BTW, I meant 5 times a week, not 4.
DAY 1. Chest
DAY 2. Back
DAY 3. Shoulders
DAY 4. Legs
DAY 5. Arms
Not a split I use a lot of time, for a pre-contest bodybuilder I like it since it keeps the workouts relatively short so that quality can be maintained.
In the off-season I like either:
DAY 1. Chest/Biceps
DAY 2. Legs
DAY 3. Back/Triceps
DAY 4. OFF
DAY 5. Shoulders/Traps
DAY 6. OFF
DAY 7. Repeat
or
DAY 1. Chest/Back
DAY 2. Legs
DAY 3. OFF
DAY 4. Arms
DAY 5. OFF
DAY 6. Shoulders
DAY 7. OFF