That’s actually very close to how Ronnie Coleman approached training. So, at least one pro bodybuilder. He even won a few trophies, if I recall correctly.
3 Likes
He placed well in regional competitions. (The ‘region’ being our solar system.)
7 Likes
Ronnie Coleman…Wasnt he on the show Different Strokes?
6 Likes
You are thinking of his less muscular twin brother, Donnie Coleman
3 Likes
Ronnie, Arnold,… these guys were amazing competitors, but pretty darn far from scientifically thinking athletes. I’m sure Ronnie would have done better if any of the latest crop of pubmed quoting armchair experts explained to him what he could have been doing better.
S
2 Likes
Original post reads like someone new to the iron game and scared of big compound movements. Must justify current training technique that doesn’t involve a heavily loaded barbell.
I wonder if he warms up and stretches. Or owns an ARX machine.
4 Likes
I had the same thought.
1 Like
I have read the OP and some of the posts in the thread, but I knew where this was going since just reading the title before entering the thread.
If someone is simply curious on a matter, that’s fine. Like if someone wants to ponder whether someone who did just isolation exercises would get as jacked as someone who did just compound exercises or a combo of both, that’s fine for the sake of pondering. But I have observed that many who ponder on bodybuilding methods–including the experts, because after all, if they don’t ponder, overthink, and publish every thought on the matter, what content could they come up with after decades of writing about a relatively simple subject, actually very simple compared to other endeavors.
The people mentioned in the thread, although respectable or admirable and definitely knowledgeable, like @The_Mighty_Stu said, are not at the top of bodybuilding! And those at the top, in most cases, are not doing anything overly sophisticated. In fact, they all do most things similar with some adjustments made for their specific body types or physique-adjustment goals.
Yes, Eric Helms and Mike Israel have some muscle and strength, and they are far, far more advanced in their bodies than gym bros. However, with all their sophistication, they really can’t stand a chance to even some amateurs in the INBF, definitely not pros in the WNBF, and even some pros in lesser-tier feds like NGA and ANBF, for real! I really think some people are ignorant to who’s out there.
And while we are on the topic of sophistication and academics, I’ll mention that there is a bodybuilding guru out there with health- and fitness-related degrees who many look at as their own uncle, father, brother or best friend, who actually doesn’t have ONE shirtless photograph of himself floating around the net.
Some people will say that top pros make gains in spite of what they do, and this is certainly true, but if you meetor follow enough of the conscientious ones, as I have, you’ll see that they do not haphazardly train and there is a method to what they’re doing. So what should someone do, when they know they won’t be the best but want to improve? I say do what most of the best are doing. As an comparative example, wouldn’t an entrepreneur or ambitious man want to pick up some habits from people like Warren Buffet or Bill Gates, even though they will not wind up like these men or have their intellectual ability?
When I prepped with Stu, I made the best gains of in just six months doing what typical bodybuilders do–a bro split–with some tweaks to hopefully bring up my hamstrings, lower lats, and pecs. And it worked! I brought my hams and pecs up noticeably in that brief time frame.
Wanna know when I made some of my best gains in my late 20’s, some of which I lost from temporary disinterest, and actually did not gain back entirely for my first show later on, years later? When I quit listening to gurus online and ignored their disparaging statements about bro splits and chicken and rice all day, with their whacked out programs and asinine nutritional regiments! Yup, I went the Flex and Musclemag International magazine route, went on bro splits and trained with a then-future IFBB pro and close friend @arash_rahbar for much of my workouts over the course of two years. Granted I permabulked a bit but the gains came and it was a damn fun time in my life, even though I used methods that are supposed by internet experts to be reserved for the genetic elite. Too bad I didn’t compete during the time period.
1 Like
This confuses me as a lot of people say 2-3x frequency is better and some people say bro splits worked best for them.
What would you say is the best for a beginner with bodybuilding purposes?
To try both and see which one works better.
3 Likes
There have been god knows how many discussions on this topic: high frequency full body and upper-lower programs versus bro splits for bodybuilding. Neither is better. They have different purposes for different goals and situations.
Also, to refer to bro splits is misleading considering the amount of overlapped training that occurs in most of them, as I’ve discussed over and over.
A pure noob should start on a full body program, I believe. And then after several months decide what direction he wants to go in with lifting (eg: general fitness, powerlifting, or bodybuilding). A beginner likely can’t even tolerate the amount of sets for a bodypart that are done on a split routine.
1 Like
You mean a normal fullbody program like Chris Aceto recommends, not something like Rippestiltskin’s(@FlatsFarmer lol) 5x5, right?
2 Likes
Upper/lower or push/pull/legs.
Exactly.
I think something like the following works well.
- Squat variation (yes, this includes a single-leg variation or goblet squat if one wants to do so and if someone is too weak and uncoordinated for regular squatting)
- Hip-hinge/hamstring exercise (did I just write that?)
- Horizontal press/chest exercises
- Horizontal row exercise
- Overhead press variation
- Pullup or chinup or lat pulldown variation
- 1 or 2 ab exercises
Everything done for 2- 3 sets of 8-15 reps.
2 Likes
Which some overlook!
1 Like
Yes, as I’ve said elsewhere, who knows how many times, that if one does plenty of compound exercises in a split routine then they will likely hit each muscle group more than once per week by default.
2 Likes
Im doing all of this except for abs which I will start tmw. my abs are weak I feel like I should have some abs at my bf but I dont.
Too be honest …and I know I have mentioned this probably before at time. The term Bro split has become too wide of a encompassing term over the past few years . Id say from reading your stuff before , that we similar view point on the matter,
1 Like
I have conclude that certain guys do this so they come across as more credible. Since some honestly dont look the part nor have the hands on experience to warrant any actual street credibility. Unfortunately, in the process of over compensating they end up coming across as arrogant and and overbearing trying to obtain respect. Well at least thats my 2 cents from what I have observed over time.
1 Like
There certainly seems to be an epidemic lately.
S