hey guys I’ve been watching a lot of Jason Blaha’s videos and he preaches that natural lifters should not be doing a split training (push pull legs) ect…
As far as strength and muscle development goes, he says that full body work outs are better…
Im not hating on him he’s got great content i just think this topic needs to be addressed
personally i believe beginners should always start out on a fullbody routine 3x a week, once you get past the beginners stage you should do a routine that has you hitting each bodypart 2x a week( P/P/L or upper lower). I think the “Bro Splits” 1x week frequency aren’t optimal for natural weightlifter because of the research i have seen done on protein synthesis.
I think once your strength level get to a high level, it becomes hard to properly hit each muscle group in a fullbody routine due to energy decreasing once you get towards the end of your workout, which when you would switch to a push pull legs repeat or upper lower .
Also i’m not saying bro splits are horrible, just that most natural lifters would get better results on a higher frequency
[quote]janson8000 wrote:
personally i believe beginners should always start out on a fullbody routine 3x a week, once you get past the beginners stage you should do a routine that has you hitting each bodypart 2x a week( P/P/L or upper lower). I think the “Bro Splits” 1x week frequency aren’t optimal for natural weightlifter because of the research i have seen done on protein synthesis.
I think once your strength level get to a high level, it becomes hard to properly hit each muscle group in a fullbody routine due to energy decreasing once you get towards the end of your workout, which when you would switch to a push pull legs repeat or upper lower .
Also i’m not saying bro splits are horrible, just that most natural lifters would get better results on a higher frequency [/quote]
Okay because I’m starting the 8 week basic strength program next week, and i am natty, 17 years old. Been lifting for a year (optimally) made good gains on a push pull legs. As the basic strength program is
Day 1. chest/back
Day 2. Legs and lower back
Day 3. Arms and shoulders
your thoughts?
thanks!
Let’s put it this way instead…
There isn’t a large difference between natty and geared training other than tailoring volume and frequency to meet individual recovery abilities. Do not forget diet as well. These are the things you should be learning about yourself instead of getting anal about programs and what different gurus say.
When one decides to start taking gear, he should already know how his body responds to training and diet and should be able to plan accordingly based on on-going results.
I would say use what is working for you as a base plan to fall back on while gradually making small tweaks here and there to see how you respond.
[quote]dt79 wrote:
Let’s put it this way instead…
There isn’t a large difference between natty and geared training other than tailoring volume and frequency to meet individual recovery abilities. Do not forget diet as well. These are the things you should be learning about yourself instead of getting anal about programs and what different gurus say.
When one decides to start taking gear, he should already know how his body responds to training and diet and should be able to plan accordingly based on on-going results.
I would say use what is working for you as a base plan to fall back on while gradually making small tweaks here and there to see how you respond.[/quote]
Great perspective on it, thank you very much! this will defiantly help
[quote]T3hPwnisher wrote:
This is also incredibly valuable, and would have saved me a lot of wasted hours
that was great, thanks
he doesn’t get very technical but the general idea is correct. Naturals should be doing full body or some sort of upper/lower split consisting of compounds.
[quote]T3hPwnisher wrote:
This is also incredibly valuable, and would have saved me a lot of wasted hours
Thank you. This should become a sticky.
^Agreed.
“…you’ve never done a set the way Kai Greene has done a set”. Lol.
If there’s one really important thing beginners can learn from watching pro bodybuilders train, it’s the intensity and controlled explosiveness they execute each rep with.
[quote]Canuck88 wrote:
he preaches that natural lifters should not be doing a split training (push pull legs) ect…
As far as strength and muscle development goes, he says that full body work outs are better.[/quote]
Two things. First, there is no better. Whether natural or assisted, different plans are going to work differently for differently people. Secondly, the “best” plan for strength isn’t going to be the “best” plan for size. Obviously different goals are best achieved through specific plans.
For strength, lift-based training (which is generally more “full body-ish”) is often the preferred method. For size, you can find plenty of examples of both methods working fine (you’ll find plenty of competitive natural bodybuilders following bodypart splits).
But generally speaking, most people seem to respond better to well-designed full body or upper/lower-type splits, rather than hitting just one or two bodyparts a day (more of a “traditional” bodypart split-style).
This two-part article with Waterbury, Cosgrove, and Thib is a great read discussing the pros and cons of all sorts of split options. Note though, it is relatively-old and Thibs’ perspective may have changed a bit:
FWIW, I discussed bodypart splits here:
And full body training here:
[quote]I’m starting the 8 week basic strength program next week
…
Day 1. chest/back
Day 2. Legs and lower back
Day 3. Arms and shoulders
your thoughts?[/quote]
That is a very solid program from Henriques. Follow it to the letter, eat plenty, and you’ll be fine.
[quote]dt79 wrote:
There isn’t a large difference between natty and geared training other than tailoring volume and frequency to meet individual recovery abilities. Do not forget diet as well. These are the things you should be learning about yourself instead of getting anal about programs and what different gurus say.[/quote]
Very much agreed.
Kinda related:
[quote]Chris Colucci wrote:
[quote]Canuck88 wrote:
he preaches that natural lifters should not be doing a split training (push pull legs) ect…
As far as strength and muscle development goes, he says that full body work outs are better.[/quote]
Two things. First, there is no better. Whether natural or assisted, different plans are going to work differently for differently people. Secondly, the “best” plan for strength isn’t going to be the “best” plan for size. Obviously different goals are best achieved through specific plans.
For strength, lift-based training (which is generally more “full body-ish”) is often the preferred method. For size, you can find plenty of examples of both methods working fine (you’ll find plenty of competitive natural bodybuilders following bodypart splits).
But generally speaking, most people seem to respond better to well-designed full body or upper/lower-type splits, rather than hitting just one or two bodyparts a day (more of a “traditional” bodypart split-style).
This two-part article with Waterbury, Cosgrove, and Thib is a great read discussing the pros and cons of all sorts of split options. Note though, it is relatively-old and Thibs’ perspective may have changed a bit:
FWIW, I discussed bodypart splits here:
And full body training here:
[quote]I’m starting the 8 week basic strength program next week
…
Day 1. chest/back
Day 2. Legs and lower back
Day 3. Arms and shoulders
your thoughts?[/quote]
That is a very solid program from Henriques. Follow it to the letter, eat plenty, and you’ll be fine.
[quote]dt79 wrote:
There isn’t a large difference between natty and geared training other than tailoring volume and frequency to meet individual recovery abilities. Do not forget diet as well. These are the things you should be learning about yourself instead of getting anal about programs and what different gurus say.[/quote]
Very much agreed.
Kinda related:
[/quote]
Great thanks for the links and video