Maybe we should change the title of this form to splits VS full body lol
Thanks RK for the info.
I have looked at some of waterburys workouts before. Going to the gym just to do cardio still doesn’t sound like fun to me. Not saying I can’t use the cardio or the extra fat burn. I just like lifting and love how I feel when I’m pumped up. Straight cardio just don’t do it for me. That being said I am willing to give full body workouts a try this summer. Might give me a chance to take extra days off and spend more time at the beach.
Packard
So in your opinion you think splits are better for gaining mass? For someone looking to get as big as possible as fast as possible you would say they are better?
I have never gone down the road of roids yet. Not saying I haven’t thought about it, researched it, and had plenty of opportunity. I want to get as big as possible without the extra help. Plus I can never afford them and I know once I start I would be hooked. But down the road who knows.
Most stuff I have read 48 hours is enough for you muscles to recover. But knowing from experience I can have more soreness 2 days after a hard leg work out than the day after so I’m not convinced 48 hours is enough.
Gap between the sets and reps
Moderators: Boss Man, cassiegose
I tried bodybuilding for one year and I got good size using a split. But for the bulk of years I trained for strength or power. Let me define these terms as I use them.
Endurance: The ability to do moderate to moderately intense work over a long period of time (from about 20 minutes to 3 hours or longer).
Stamina: The ability to do fairly intense work over a moderate period of time: 20 minutes to 1 hour.
Strength: The ability to do heavy and intense work for a brief period of time, 10 seconds to 60 seconds (or 6 to 20 reps)
Power: The ability to do very heavy work for 1 to 3 or 4 reps.
I don't know that this fits any official definitions (I don't know if official definitions exist), but that is how I define these terms.
I have trained for all of these at various periods. You have to decide what is important to you and tailor your training to match.
But when I trained for strength or power, I did a split as I described above.
When I trained for size I did a split, as above also. The exercises and weights I used were different, but the split was the same.
Endurance: The ability to do moderate to moderately intense work over a long period of time (from about 20 minutes to 3 hours or longer).
Stamina: The ability to do fairly intense work over a moderate period of time: 20 minutes to 1 hour.
Strength: The ability to do heavy and intense work for a brief period of time, 10 seconds to 60 seconds (or 6 to 20 reps)
Power: The ability to do very heavy work for 1 to 3 or 4 reps.
I don't know that this fits any official definitions (I don't know if official definitions exist), but that is how I define these terms.
I have trained for all of these at various periods. You have to decide what is important to you and tailor your training to match.
But when I trained for strength or power, I did a split as I described above.
When I trained for size I did a split, as above also. The exercises and weights I used were different, but the split was the same.
there's 1000's way around the "lack of recovery" thing so to say that isn't entirely correct
RK has a valid point...about 48hrs after stimulation, you need to stimulate the muscle again or it starts to atrophy...only minimally but it does
soreness doesnt really mean you haven't recovered perse, its just fatigue residual and if your not prepared to train when sore then most of us hardly would
RK also said you don;t have to do straight cardio and i haven't ever...on these days i'll do sprints outside, a full body core based circuit or a recovery/isolation/prehab/rehab type circuit but never straight cardio
strength has about 6 different qualities but if you do anything for 60secs, it's not strength based...15 and closer to 10secs and under is strength
power also has various different qualitites and is no longer than 1sec really as it's basically explosiveness
at the moment i'm doing mon - lower body heavy
wed - full body mod rep stuff
fri - upper body heavy
tue i do speed sprints...thu i do speed endurance sprints...sat is game day (aussie rules football) with sun off
i can only train lowwr body properly 1/week which isn't great as at the moment i need to get some running ability going after not doing any for 5yrs
normally i would do max effort lower mon / max effort upper wed / lower dynamic/rep lower / sat dynamic/rep upper body
beginners should do full body workouts for 12 - 18mths before any type of splits and as you aren't a beginner you could move to a split like mine but anything using specific days for specific muscles just doesn't make sense
www.uponlinetraining.com
RK has a valid point...about 48hrs after stimulation, you need to stimulate the muscle again or it starts to atrophy...only minimally but it does
soreness doesnt really mean you haven't recovered perse, its just fatigue residual and if your not prepared to train when sore then most of us hardly would
RK also said you don;t have to do straight cardio and i haven't ever...on these days i'll do sprints outside, a full body core based circuit or a recovery/isolation/prehab/rehab type circuit but never straight cardio
strength has about 6 different qualities but if you do anything for 60secs, it's not strength based...15 and closer to 10secs and under is strength
power also has various different qualitites and is no longer than 1sec really as it's basically explosiveness
at the moment i'm doing mon - lower body heavy
wed - full body mod rep stuff
fri - upper body heavy
tue i do speed sprints...thu i do speed endurance sprints...sat is game day (aussie rules football) with sun off
i can only train lowwr body properly 1/week which isn't great as at the moment i need to get some running ability going after not doing any for 5yrs
normally i would do max effort lower mon / max effort upper wed / lower dynamic/rep lower / sat dynamic/rep upper body
beginners should do full body workouts for 12 - 18mths before any type of splits and as you aren't a beginner you could move to a split like mine but anything using specific days for specific muscles just doesn't make sense
www.uponlinetraining.com
well that part about not getting enough rest/recovery doing the waterbury method(total body) mon ,wed, fri... That depends man!..some peoples bodys recover fast without the use of Illegal Steroids!.. it could be the cause of using more glutamine,bcaas throughout the day and eating BIG and Healthy!.. It alllll boils down to that!..
bout not seeing gains in that program is not true because i think its the best program for strength and hypertrophy.. Especially if u do one week Chat waterbury and then the next week do ur own hypertrophy and take atleast 48 hours of rest between each workout, its worked well for me!
bout not seeing gains in that program is not true because i think its the best program for strength and hypertrophy.. Especially if u do one week Chat waterbury and then the next week do ur own hypertrophy and take atleast 48 hours of rest between each workout, its worked well for me!