Dorian Yates actually used a three-way split over five days in the mid 80s that didn’t require consulting with Poliquin first:
Day 1: chest, biceps, triceps
Day 2: legs
Day 3: off
Day 4: shoulders, back
Day 5: off
Acually, Dorian was never under the guidance of anyone but himself and did fine.
Do you have any advice on really hitting the traps X? I remember you saying earlier yours grow pretty easy, have you found any certain techniques/methods that allow you to feel the muscle working more. I always have trouble really feeling my traps.
ANd this is more of an observation then a question, but your training seems to be very similar to the fst-7 programs. I know that this type of workout has been around longer then the name fst-7 and people have been doing it for years probably (you for example have been doing something similar to it for a while before it even had a name), its just someone gave it a name now. Consists of 3 or so exercises per part with 3-4 set each, followed by one finishing isolation exercise with “7” sets of 10-12 reps to really pump the blood in the muscle.
I have also been having trouble with my arms and was wonedring if this type of set up using the fst-7 program would be useful or do you think it looks completely ridiculous
Day one: Biceps and triceps, calves
Day two: Legs
Day three: OFF
Day four: Chest and triceps
Day five: Back and calves
Day six: Shoulders and biceps
Day seven: OFF
[quote]boatnerj wrote:
Do you have any advice on really hitting the traps X? I remember you saying earlier yours grow pretty easy, have you found any certain techniques/methods that allow you to feel the muscle working more. I always have trouble really feeling my traps.
ANd this is more of an observation then a question, but your training seems to be very similar to the fst-7 programs. I know that this type of workout has been around longer then the name fst-7 and people have been doing it for years probably (you for example have been doing something similar to it for a while before it even had a name), its just someone gave it a name now. Consists of 3 or so exercises per part with 3-4 set each, followed by one finishing isolation exercise with “7” sets of 10-12 reps to really pump the blood in the muscle.
I have also been having trouble with my arms and was wonedring if this type of set up using the fst-7 program would be useful or do you think it looks completely ridiculous
Day one: Biceps and triceps, calves
Day two: Legs
Day three: OFF
Day four: Chest and triceps
Day five: Back and calves
Day six: Shoulders and biceps
Day seven: OFF[/quote]
There is nothing ridiculous about that. That is a pretty basic set up for a routine. You need to have a reason for doing what you are. Without, your specific set up makes no sense.
I personally would not train biceps and shoulders on the same day, but that is because I know how my body responds and I know how much I put into shoulders alone. These are things you are still learning.
For traps I only do shrugs. They don’t need anything else.
My reasoning for doing that would be to emphasize my arms. Guess I will just have to try it out and see if it is better then the Poliquin split I mentioned I was doing earlier.
Does thinking this routine would emphasize arms better then the poliquin split make sense, or are you saying its just something I will have to learn by trying. Argh, if only we knew what was best we could save so much time and worry…
Was there any time when you were training everything twice a week, or did you pretty quickly transition to once a week training with the exception being the parts you were trying to emphasize/specialize.
Have you ever tryed to emphasize/bring up two body parts at once or is that trying to do too much? For example, I want to emphasize my arms and chest for a while (and evaluate as I go). Do you think the split I talked about arlier —>
Day one: Biceps and triceps, calves
Day two: Legs
Day three: OFF
Day four: Chest and triceps
Day five: Back and calves
Day six: Shoulders and biceps
Day seven: OFF
Would accomplish this? And how could I make it so it would emphasize chest as well (maybe have two days for working on chest). Any advice on how I could set that up optimally for my goals?
for example
Day one: Biceps and triceps, calves
Day two: chest/legs
Day three: OFF
Day four: back/calves
Day five: chest/triceps
Day six: biceps/calves
Day seven:shoulders (or off and move shoulders to another day)
Again, sorry if all these questions frustrate you, but like you said its best to ask questions of those that know more on the off chance that they’ll help because it will only help you learn more 
I don’t understand how you could work anything but legs on leg day. With high intensity, you should have any energy to train chest on the same day you train legs.
I know, was just giving an example of trying to specialize for arms and chest and seein what x thought.
Great thread.
[quote]Professor X wrote:
I want Hammer Strength machines to have my baby.[/quote]
Careful, they’re made by Arthur Jones’ son.
I know this is very individual, some people grow from a lot of volume while others overtrain, but can you give a pointer on about how many sets/week you do each body part? I realize you probably got stuff like this internalized years ago and just go by feeling now, but for a newbie with barely a year under his belt who can’t really find the “sweet spot” in terms of volume, how many sets/body part?
[quote]Fishsticks wrote:
I know this is very individual, some people grow from a lot of volume while others overtrain, but can you give a pointer on about how many sets/week you do each body part? I realize you probably got stuff like this internalized years ago and just go by feeling now, but for a newbie with barely a year under his belt who can’t really find the “sweet spot” in terms of volume, how many sets/body part?[/quote]
Didn’t you read the thread before you posted?
Even if he were to tell you a number of sets… Would you then just go and do that many sets…
At the same weight? Ramped? Rest-Paused?
The information of how many total sets he does would be entirely useless to you.
Better go read over the first bunch of pages again, it’s all there…
[quote]Cephalic_Carnage wrote:
Fishsticks wrote:
I know this is very individual, some people grow from a lot of volume while others overtrain, but can you give a pointer on about how many sets/week you do each body part? I realize you probably got stuff like this internalized years ago and just go by feeling now, but for a newbie with barely a year under his belt who can’t really find the “sweet spot” in terms of volume, how many sets/body part?
Didn’t you read the thread before you posted?
Even if he were to tell you a number of sets… Would you then just go and do that many sets…
At the same weight? Ramped? Rest-Paused?
The information of how many total sets he does would be entirely useless to you.
Better go read over the first bunch of pages again, it’s all there…
[/quote]
Thank you.
P_X
I’ve read u say things like most pros ramp etc, was just wondering, how do u know?
[quote]Anonymas wrote:
P_X
I’ve read u say things like most pros ramp etc, was just wondering, how do u know?[/quote]
Is this serious?
I mean… Really?
Leave that one to you, X. Don’t want to steal all your fun.
whats not serious about asking for a source of info?
[quote]Anonymas wrote:
P_X
I’ve read u say things like most pros ramp etc, was just wondering, how do u know?[/quote]
Here’s what you should do, go buy every video I own of bodybuilders training from Ronnie Coleman to Troy Alves. Get to know and speak to guys who are trying to go pro (like Tony Dodd) or those featured in mags and supplement ads (like Idrise Ward-el) and then you will know what I do about how these guys train.
I know this like I know that Don Long currently lives in Florida or that Vic Richards lived in Texas. I know this because I grew up around serious bodybuilders and didn’t get all of my info from the internet. It comes from personal experience along with using the exact same methodology to get big myself.
The real question is how you don’t know.
I’ve got a lot of catching up to do with this thread, but I had a question for the Professor:
Do you do DB Laterals? If so, can you describe your form on them?
ok, i wasnt questioning the reliability I was just genuinely intrigued as to how u knew, the only places I have learnt about how people trained were from the books they wrote, but I dont have a large collection
[quote]Anonymas wrote:
ok, i wasnt questioning the reliability I was just genuinely intrigued as to how u knew, the only places I have learnt about how people trained were from the books they wrote, but I dont have a large collection[/quote]
Have you read this thread? I spoke to anyone and everyone that was bigger than me from the time I started training. I know how these guys train because the one thing I did not do is simply rely on what I read somewhere.
That doesn’t mean I didn’t read books either. However, knowledge without experience has very little real world application. Would you want your heart surgery done by someone who had read a lot about heart surgeries or someone who had actually done quite a few with success?
[quote]Professor X wrote:
Anonymas wrote:
ok, i wasnt questioning the reliability I was just genuinely intrigued as to how u knew, the only places I have learnt about how people trained were from the books they wrote, but I dont have a large collection
Have you read this thread? I spoke to anyone and everyone that was bigger than me from the time I started training. I know how these guys train because the one thing I did not do is simply rely on what I read somewhere.
That doesn’t mean I didn’t read books either. However, knowledge without experience has very little real world application. Would you want your heart surgery done by someone who had read a lot about heart surgeries or someone who had actually done quite a few with success?[/quote]
One obviously needs practical experience (at some point) to be able to really make sense of what one is reading as well.
In most bodybuilding books (except Ronnie’s, for example), ramping is never mentioned.
Arnold didn’t follow the same style of ramping we use today (he did more than just the last set all-out and kept reducing reps as he went up in weight, for example… There’s one big reason why competitors today are larger. They actually did improve upon the old methods and made their routines more progression friendly and usually less tendon-shredding, combine that with proper off-season eating and generally better diets… Of course it’s not the only reason, but it plays a much bigger role than many people want to believe), but people reading his encyclopedia will likely assume that he just used the same weight for all sets done because that’s what they hear from authors and read in the muscle-mags: “4*8-12” or some such, which may not even be wrong…
Except that if it concerns a real bodybuilding routine/pro-routine, it usually means “started at 135lbs on the bench for 8 or so, went up to 405 for 8-10 over the course of 4 sets” or some such. That makes a huge difference when it comes to overall-stress on the joints/tendons, how much you can lift on your work set (usually more, as your nervous system and muscles are warmed up way better) and how easily you can progress.
So yeah… Unless you’ve actually seen those guys train, you won’t likely be able to interpret the information you get from their books correctly and so we get all these “pro routines = massive overtraining” nonsense and lots of people making no strength gains when following similar routines because they simply misinterpreted the information (of course the information could also be flat-out wrong… Especially in the magazines).