First excuse my english iam not form u.s
i read tnation for years never bothered to reply to anything posted but this is just getting hilarious.
For the record its not by far the “probably the most confusing topic of bodybuilding”
theres literature suporting splits since for ever.
Heres few references
Chiu, L.Z.F and Barnes, J.L., 2003. The Fitness-Fatigue Model Revisited: Implications for Planning Short- and Long-Term Training. Strength and Conditioning Journal: Vol. 25, No. 6, pp. 42�??51
Benedict,T. 1999. Manipulating Resistance Training Program Variables to Optimize Maximum Strength in Men: A Review. The Journal of Strength and Conditioning Research: Vol. 13, No. 3, pp. 289�??304
Gillam, G.M.1981. Effects of frequency of weight training on muscle strength
enhancement. J. Sports Med. Phys. Fitness. 21:432�??436.
Graves, J.E., M.L. Pollock, S.H. Leggett, R.W. Braith, D.M. Carpenter, and L.E. Bishop. 1988.Effect of reduced training frequency on muscular strength. Int. J. Sports Med. 9:316�??319.
Gregory, L.W.1981. Some observations on strength training and assessment. J. Sports Med. Phys. Fitness. 21:130�??137.
Hoffman, J.R., W.J. Kraemer, A.C. Fry, M. Deschenes, and M. Kemp.1990. The effects of self-selection for frequency of training in a winter conditioning program for football. J. Appl. Sports Sci. Res. 4:76�??82.
What all those references conclude is that upper body muscles need 3 to 5 days before work out again and lower parts 3 to 4.
Furthemore anyone familiar with myofabric vs sarcoplasmatic hypertrophy ?
Sarcoplasmic hypertrophy is an increase in the volume of the non-contractile muscle cell fluid, sarcoplasm. This fluid accounts for 25-30% of the muscle�??s size. Although the cross sectional area of the muscle increases, the density of muscle fibers per unit area decreases, and there is no increase in muscular strength (2). This type of hypertrophy is mainly a result of high rep, �??bodybuilder-type�?? training (3).
Myofibrillar hypertrophy, on the other hand, is an enlargement of the muscle fiber as it gains more myofibrils, which contract and generate tension in the muscle.
With this type of hypertrophy, the area density of myofibrils increases and there is a significantly greater ability to exert muscular strength (2). This type of hypertrophy is best accomplished by training with heavy weights for low reps (3).
One must remember that the average football play lasts 4.5 seconds, it takes about 3 seconds to complete a 1 RM, it takes less than a second to swing a bat, less than a second to throw a punch and less than a second to jump for a rebound
Olympic lifters train with low reps lots of sets and look like lifters , thin usually without lots of muscles although very strong eg Myofibrillar hypertrophy
bodybuilders train with high volume way higher reps eg Sarcoplasmic hypertrophy
THIS is the same for drag or non drag users.
THE big diference everyone seem to forget is that sadly 90% of the gym population that wnats muscle uses steroids.
With steroids you will see results either by doing the hilarious chad;s routines as long as u weight lifts and eat properly or aby any other means .
In fact if u take a ton of drugs and eat clean even if u only do sprints u will see muscles and in any anaerobic training that promotes the sligtless anabolism especially if u are a novice lifter.
In natural humans howerver u wont see any results past the first month wit any of chads routines period.
chads routines are good for the newbie and thats all, by the way i find that hes very smart targeting the newbie group , promoting his ideas there , where no indepth knowlledge exists and is all about selling it.
now i understand he is a tnation writer so other tnation contributors will try to suport him in public consider they do have really in depth knowlledge of the sport thay can do it easily.
there so many other things i could write by that can be arsed because the time is very late i just got back from a club.
For the record i weight train for 16 years in the row all natural not that it means much by it self and i dont claim to be authentie or something but some things are well known for years try read some more.
bodybuilders use splits and heavy volume because it works , maybe it wont make u stronger or faster but if building muscles is what u aim and a generaly contition u will get the most out of it.
its not luck that the best bbuilder of all times ronnie coleman favored 10-15 reps and he almost did the very same program for 10 years with slight variations , just like yates because he did exercises that gave him the best buck for their money. Not that he never changed or never did heavier trianing but the majority was like that , that surely means something , even by objervation.
Closing i would quote what the great davi tate said who knows the most at least form str point of view.
hypetrophy should come as a by product for a powerlifter.
on the other hand strength should come as a byproduct for the bodybuilder