Hi everyone for the last half of the year I have been training using fullbody w/o 3-4 times a week with reps ranging from 3-8. I put on about 15 lbs. Probelm is my arms, shoulders and chest or lagging and I would like to get everything in proportion. I would like to have a body like richard baldwin, chuck collras or nick auger.
My question is what would be the best approach to maximal hypertrophy? a split routine, upper lower split?
any help is appreciated
look at every huge bodybuilder, bodypart split.
Also constant excercise change, high intensity and a progresive ammount of food intake.
If you want something to grow you do a excercise for it and you dont tire your self out before it.
if your arms shoulders and chest are lagging maybe you should try the super hero program
could we see maybe a picture or could you give us a couple of lifts/stats so we can gauge?
here is the link to the superhero workout
http://www.T-Nation.com/portal_includes/articles/2006/06-021B-training.html
im currently in week 4 and my shoulders and traps have had substantial growth
Thanks for the input any ideas on what type of split is best sorry for the question but I have never really done a split.
the super hero w/o looks good but I would like to add mass everywhere
“I would like to have a body like richard baldwin”
Why all the baldwins are so… Hairy and pis pour actors.
Any way.
Seriously dude try a simple push/pull workout at first then look into more advanced stuff.
Solid
Just lift hard.
They are both the best. Stay away from body part splits until you move on to steroids.
I say if it ain’t broke, don’t fix it. Total body is clearly working for you. Why totally change everything? Don’t make it harder than it has to be. I’d simply drop volume for all other bodyparts to maintenance levels, once or twice a week, and train lagging bodyparts first in the workout and with more frequency, around 4-8 times per week.
Be sure to vary your rep range more than just 3-8. I know, I hate high reps too, but you need to do them occasionally. You might alternate among 3-5, 8-10, and 16-18 or something like that.
Total body and splits are industry terms people use to make something sound different or has a nice ring to it. Most routines are exercise specific. When you do a deadlift, you just worked pretty much your “total body” in 1 exercise. Don’t get caught up in the BS.
Work more on goal specifics and exercise specifics. Some routines will cover alot of muscles then others won’t. If you’re doing a pec deck, then you’re isolating the chest pretty much. If your doing Bench Presses then you’re working almost your entire upper body(pecs, delts, triceps, back, forearms)
Most “split routines” work the same muscles over and over again, they just use different exercises to target different angles and stress different angles. The “total body” type routines just focus more on strength type exercises with compound lifts that work more muscles and shying away from direct muscle training.
For hypertrophy it won’t really matter what exercise you choose to do, what matters is that you are training specificly for hypertrophy. Routine selection doesn’t have anything to do with hypertrophy. You have to break down the actin and myosin and go through the muscle overcompensation process if you want hypertrophy.
merlin
[quote]inthego wrote:
“I would like to have a body like richard baldwin”
Why all the baldwins are so… Hairy and pis pour actors.
Any way.
Seriously dude try a simple push/pull workout at first then look into more advanced stuff.
Solid[/quote]
ummm… Im not talking about the actor. Im talking about the bodybuilder
Honestly, the best overall approach is to incorporate a bit of everything. You could do 8 weeks of a bodypart split (CT inspired), 8 weeks of total body training (Cosgrove and Waterbury), Then perhaps a powerlifting like Upper/Lower Body Split (Westside, DeFranco). If you find one you like more than the others, that’s where you’ll make your most progress, more than likely.
more rep speed, more frequent, more food, more resistance.