Then I’ll be low tier and be happy. I just don’t agree with this logic.
See, what I’m speaking of…isn’t opinion. I argue based on the facts. Ask ANY elite fitness coach in the world.
“If you are still training body parts and not movements…you have missed a significant amount of information on resistance training over the past decade”
-Michael Boyle
Like I said, body part splits are EASY. They allow a person to go into the gym without a single clue as to what they were going to do before they got there other than “chest and tri’s” pffft.
And I just clearly pointed out the flaw in balancing such a ludicrous programming method…Legs don’t get enough work and everything else gets TOO much!!!
This may work in the short run but so does EVERYTHING. And then people turn to drugs…that’s what happened to me. My training sucked and my diet was worse, so what was the clear and obvious solution?? Steroids…Damn I feel stupid now…anyone can grow doing anything on the sauce…I proved that much.
Let’s try and balance out a body part split shall we??
Legs
Chest/tris
Legs
Back/bi’s
Legs
Shoulders/arms.
How does that look to you?? Pretty sweet huh?? Hol’ up. Lets’ ISOLATE the smaller musculature in the legs for even MORE fun!!
Sartorius/vastus medialis/lateralis + rectus femoris
Chest/tris
Biceps femoris (hamstring in case you were wondering)/semitendinosus/semimembranosus
Back/bi’s
Gluteals/gastrocnemius/soleus/tibialis anterior
shoulders/arms
Damn that was fun…but we left out A TON OF SHIT. DAMN. How do we isolate hip adductors/abductors? Do you know?? You CAN’T. Open chain movements don’t utilize the musculature responsible for hip adduction/abduction in it’s entirety. Does anyone know the different tricep exercises and which ones activate which heads?? Prolly not…What about core work?? Does anyone on this site know what the core musculature is responsible for and the dominant fiber types it’s comprised of?? Prolly not. Does anyone here know that the traps are responsible for 3 seperate functions and shrugs just don’t cut it?? DAMN AGAIN!!
The entire point of this post is to HOPEFULLY show you that you can’t just pick out a couple muscles and train them specifically without somewhere down the line creating huge gaps in muscular balance and functionality…which can lead to injury and/or overtraining. There isn’t enough time in the week to effectively work the body one or two parts at a time!!! How is it balanced that the biceps recieve twice the work of the entire lower body over the course of the week!!! How is that even plausible!! Both biceps put together are not even the size of one rectus femoris…just ONE of the quadriceps!! Why can you have 1 day for lower body work and an additional 3-4 for upper body?? That’s just plain DUMB. But it’s the trap that we have ALL fallen into at some point in our training career…WAKE UP…SNAP OUT OF IT.
I’m so sick of hearing “everyone is different” I could DIE. It is usually used as an excuse. Usually an excuse to do all kinds of bullshit in the never ending search for what works for you and only you. I see it EVERYDAY. Someone asks “what about this routine” Every trainer and fitness coach alike says “it sux” And the person almost on instinct says “well jay cutler wrote this…I’m going to try it. What works for me may not work for you”
There are BETTER more EFFECTIVE ways of training!! Go read some of the books out now!!
…
How much do you bench?? over 300??
And you’ve never deadlifted more than 225…:rolleyes:
I would be interested in seeing what ur legs look like compared to the rest of your body.
you look great, you shouldn’t worry about what others think because you are doing an excellent job of achieving your body asthetics goal
bodybuilders, powerlifters, and (whatever u personally classify yourself as, i can’t put a name to it) all take on a different perspective on how to train. of course everyone who associates themselves with one type will think other methods are inferior in some way or another
and thus…my advice falls on deaf ears.
I GUARANTEE I could deprogram most of you if I could talk with you in person and perhaps even train you.
Remy martin might not like the reference…but after 1 workout with me, he decided to do EXACTLY what I do and has since put on almost 20lbs!!!
I has been less than 3 months. I had to teach him HOW to deadlift and I’ve since seen him pull well over 200lbs off the floor CLEANLY. He’s even put 40lbs on his bench since we’ve been lifting…and chest was the one thing he’d certainly been doing this whole time!!
So in short, I took what he didn’t have and made it good…and what he did have better…
Ask him. Ask him if ONE SINGLE WORKOUT if he’s failed to improve on EVERY lift?? The answer is NO.
But whatever, my logic is flawed…what worked for me couldn’t possibly work for someone else…why…we’re completely different!!
This thread just got real stupid. You must still be on the juice to flip off the handle like this for no reason. 
Thanks for all the advice. I cannot get anything else from this thread, I guess. Take it easy…
not really. although you have a lot of good advice/information in many of your posts, from the technical communication aspect they are entirely too long and specific to read
reality is, readers are only glancing at a document or post for one second to find a reason to read, if not they move on
It didn’t get real stupid, I finally just addressed this issue head on.
There is a reason for me to flip off the handle. For this to be a gaming website, I have given some of the best advice available, based on countless hours training and studying. And it gets ignored EVERYTIME I preach against old bodybuilding dogma. At times I get PM’s asking for help or someone asks me specifically a question, but when I say something that goes against the norm, it’s ill recieved without any factual basis…On top of that there are numerous times I bite my tongue when someone tries to give advice that’s WAY off base, then I speak up about something I might have a special insight into because of my JOB and my studies, and am told I’m wrong or that my logic is flawed…
I didn’t work this hard to be told by video gamers that what I present to them is “just my opinion”.
Why won’t you address my posts?? Challenge my logic PLEASE. Otherwise just agree to disagree for NO reason other than “I look good”
And for the record, roid rage was created by defense attorneys in the late 80’s/early 90’s in an attempt to have clients acquitted of domestic abuse charges, almost like an alternative to temporary insanity…
…and it never worked.
If anyone has any questions for ME. Direct them in my direction or PM me and I will answer to the VERY best of my ability…otherwise, this thread is all yours
Either you have ADD or don’t understand what the fuck I’m saying. Goodnight
looks like this place has all cleared out
people who give out constructive criticism should be able to accept constructive criticism as well.
i’ll take the few bits of information learned here and work them in my gym
goodluck to this thread
it’s just going to be filled with the questions:
- hey SRK, how do i get cut and big at the same time?
- is my workout routine good?
- i’m want to lose a few pounds
- how do i get strong?
- when do i do cardio?
- what supplements should i take?
of course they will be answered. no one will follow the answered advice. and the same questions will be asked and answered over and over again.
don’t believe me? pay attention to the NEXT 5 pages of this thread to come. it’s the same garbage shit
yawning is better than breathing normally .
please yawn after doing squats or leg exercise .
because yawning is to let oxygen air flow in to your brain . 
.
speaking of legs , is there any way to lengthen legs ? i want to have long legs desperately . not long spines .
so, how do you create a program/routine whatever you want to call it, without overtraining arms or sholders (as in what you believe is overtraining MangusMad)??? im curious…
im outi
Roberth
People, chill. Chill.
Jorant, your goal is aesthetic right? Well, congratulations.
Magnus, you like lifting giant amounts of weight right. Well, aren’t you deadlifting some huge amount of weight? Well, there you go.
Yours works for you. And then his works for his.
+++++++++++++++++++
I was recently thinking about gaining weight. If you really wanted to put on pounds, you should work your legs. Your quads are already HUGE. Length from knee to hip versus should to elbow. And then of course, if you’ve never worked legs, you will gain “Beginner” level growth!
With overtraining if you’re doing bodypart splits you should only be doing 4-5 exercise per workout with a max working set of 18-20 and that’s just a general rule, changes relative to everyone obviously. But it’s always about the same.
Also magnus is correct, just because something worked for that one guy here doesn’t mean it’s the best possible way to do things.
magnus so what is the workout? I am not one of those who will glance and read and never come back if someone says stfu or balh blah blah. If you don’t mind tell me what i should do in my workout’s to maximize it. I want to lose this fat, and gain muscle mass. And i have a time period i want to do it in. IF split workouts isn’t where its at, can you explain what it is i need to do when i enter the gym?
That’s one way to do it. If you lower the volume, you can decrease the number of days in the gym and even organize the exercises a little differently and gasp it’s a push/pull/legs split. Now you have a sense of balance. Hitting muscles once a week like you always do.
This has been mentioned before…wtf is aesthetics?? You train for a few things in the gym and I’m not familiar with aesthetics…You train for strength/power/size/athleticism/conditioning. Let it be known I am training for size. I’ll explain more in a moment.
Program writing isn’t exactly easy to explain. The biggest problems I see with programs today are too much pushing, not enough pulling, and too much isolation. The hardest thing for most people to do is to stop thinking in terms of “bodyparts” and start thinking in terms of “movement.” If you push up/pulldown…push forward/pullback…you have now effectively activated nearly every tiny inhibited muscle in your upper body.
Once you’ve decided how to divide up your week…not “bodyparts” but seperating movement planes. Whether it be full body routines, upper/lower, push/pull…etc. Start filling in the blanks with what you feel are the most effective compound movements
Here’s a push day:
Bench press
push press
incline press
seated DB military press
Now there’s ur big lifts. Now throw in some accessory work…whatever you like…perhaps to hit those tri’s a little harder? How bout some overhead extensions…maybe some lateral raises or pullovers? Just remember come pull day to pull as much as you pushed…throw in some accessory work, maybe some core work (not crunches, REAL core work) Then leg day let’s have some quad dominant and hip dominant exercises, maybe 2 each. Call it a day. BALANCE. I could go on for days, but I hope you get the basic jist of things.
It can get uber advanced. I can divulge more later.
Sharktongue, you live in bama still?? PM me. I can help you.
Aesthetics is not trainable for. To begin with its a subjective end so it cannot even be defined between groups of people. “Aesthetic” describes a body that has pleasing lines and is symetrical. For instance most people would agree Frank Zane had an aesthetic physique (google image him). However the problem is agreeing on what a beautiful physique is isn’t possibl. Its exactly like looking at chicks at a strip club, you like tits, I like ass, you like skinny, I like a little thicker, you like tall…ETC. So basically people who train for aesthetics are going for an ideal body which is typically fairly muscular and almost always quite lean.
The choking point of training for this is that the “aesthetic” quality of your body is basically predetermined before you touch a weight. Other than the effect of being very lean, which you can control (and this is heavily genetic as well) you relative muscle size, origin/insertion levels, muscle belly type, and torso/leg- clavicle width ratios are genetic. Sure you can improve but Art Atwood (again google image) cannot become 93 Flex Wheeler EVER.
Lastly believing some because they look good is not always the best idea. Drug usage basically masks many dietary and training flaws. You can juice and gain muscle mass WITHOUT working out. Jorant looks great and I give him all the respect in the world a physique isn’t built without hard work. I would like to see a daily diet plan and weekly workout plan though, as well as hear about his drug use or lack of. It is quite possible that he is a mesomorph who is genetically inclined to add lean mass easily, you all know the type. No stones I’m just curious.
Again what you look like and how much you lift, ironically, are not truly indicative of how much you know about working out. They go hand in hand to a point but drug use and genes throw them off. I will tell you this though if a natural lifter (no drug use EVER) looks good then he has found what works for HIM.
Finally Magnus I feel you must not be quite so confrontational as it scares some of the readers away. I understand you deal with dogma daily and when one is passionate about something it is annoying, but you’ve let 2nd to God change the tone of the whole thread and replies and bumping are slowing as a result. That dude was a troll, so lets go back to healthy discussion. Jorant has NOT attacked you so let him express his opinions and you can just agree to disagree. Your not Jesus, you can’t singlehandedly revolutionize weightlifting, even if it is just to the masses of SRK. Put information out there and the people who get it will research and come to their own conclusions just like you did.
Had someone put information like this out there when I was younger I would’ve soaked it up…instead of disagreeing based on…nothing…
Anywayz…good to see u man, how’s ur lifting going???
let me do some calculating as to how many times i will hit Tricepts in one week on my program and then on that push you just posted, because i want to compare this…i will operate under the assumption that i will be doing 3 sets for each exercise…i will also split it up into secondary usage of tricepts and primary…
Secondary on yours…
12 sets
Primary on yours…“accessory” i would say i would do 2 primary tricept exercises so…
6 sets
Total
=18
Secondary on mine…
12
Primary on mine
9
Total
=21
now this is when i do a day just for arms, as oppposed to how you split it…so would you consider that overtraining??? especially when there is a rest period??? i am just curious…
also, i guess now that i think about it, i sort of do a push pull thing, with the exception of arms…i normally do chest (push), back (pull), legs, rest, arms, in that order…
anyway…
im outi
Roberth
You say secondary and primary and said “now this is when I do a day just for arms” So I’m curious…are you doing 21 total sets on arms day? Cuz that is alot. If I was fresh and I was working arms by itself…and I wouldn’t…6 sets for bi’s would be plenty and perhaps 6-8 for tri’s. If I were you. I would do it like this:
Push/rest/legs/rest/pull…repeat the next week. Since arms are of the utmost concern to most of you guys. Have one of ur compound lifts emphasize the arm musculature. For instance…one of your horizontal pushes would be a CG bench press…then add two exercises to the end of the workout…maybe a flying movement to emphasize the pecs and another tricep exercise like Over head extensions. Now you’ve got 6, 4 of which should be big compound lifts, exercises on a single day. You will be taxxed like hell. Then on back make one of your compound pulling movements with a supinated grip to accentuate the biceps, maybe yates rows or chin ups. Accessory work might be reverse flies and BB curls. Again 6 exercises that are guaranteed to smoke ur back AND ur biceps. On leg day (it’s in the middle of the week on purpose) Just be sure to use squats, deadlifts, and lunges. Start writing out what you want to do. Figure out what kind of periodization you think you would like, and start setting goals. Figure out what your personal bests are and start SMASHING them regularly!! It sounds like I’m talking about strength and not putting on size. But if you are getting uber strong, while eating enough and resting enough…don’t ya think you will get bigger?? I have.
You could always try something with a higher frequency and go full body 3x a week…Now you aren’t just hitting bi’s and tri’s multiple times weekly like with a standard “bodypart” split…you are hitting EVERYTHING 3x a week. Growth is unavoidable.
Overtraining is somewhat serious. There are physical symptoms such as lethargy, insomnia and loss in strength. Chances are, you are not overtraining. Chaos is right, I am VERY passionate about resistance training and I do get excited easily sometimes. It’s just some things I have preached hardcore…Like periodization…no one has really asked me about it. And it is a fucking INCREDIBLE tool.
for what i put that was tricepts only, so i would do a total of 21 sets (12 secondary, 9 primary) of tricepts that week…basically 18 total (9 bicept 9 tricept) sets for arms on arms day…
“You could always try something with a higher frequency and go full body 3x a week…Now you aren’t just hitting bi’s and tri’s multiple times weekly like with a standard “bodypart” split…you are hitting EVERYTHING 3x a week. Growth is unavoidable.”
I don’t get this part, so you are hitting everything 3x a week, everything which also includes bicepts and tricepts, but on splits, at least mine, i only hit it 2 times a week…i guess it depends how much emphasis you put throughout the week…that is what i was trying to get at in the first place to see if overtraining occurs due to the frequency of muscle usage…
im outi
Roberth
Young man, what makes you think that I’m some type of “troll”? If you claim I’m a “troll”, then you’re one as well.