Training Question, Body Part Splits?

Bigger Stronger Leaner Competitive Bodybuilding
1

I have been reading around for a while and I decided that I would like to build training program that fits my goals instead of just going to the gym and lifting whatever is free at the time. The problem is that I dont know what type of training would be best. body part splits, full body, upper/lower I have no idea. I want to lift for aesthetic reasons only I dont want to be a powerlifter or compete I just want to have muscle and look good nekkid.

I have read that although full body training is good, it is better for over all condition and that a problem is that you only work out your body 3 times a week not allowing you muscles get better defined muscles.
any help will be appreciated.

2

[quote]urantia88 wrote:

I have read that although full body training is good, it is better for over all condition and that a problem is that you only work out your body 3 times a week not allowing you muscles get better defined muscles.
any help will be appreciated.[/quote]

I don’t know where you got that misinformation. Definition has more to do with body fat % than anything and certainly has no direct coorelation to how many times per week you work that body part.

I have done full body workouts up to 12 times per week with restricted volume. I usually use 3 because it is easier, not necessarily better.

As for which training method you should follow, there are as many answers to that as there are posters on this forum. Experiment and see what works best for you.

3

Do which ever yoiu enjoy the most, bring the most intensity to, will be consistant with, fits your schedule etc and in return it will give you the best results.

4

I do a 2 day split:

Mon: Chest, Tris, Quads
Tues: Back, Bi’s Traps, Calf, Hammies
Wed: Rest
Thurs: Monday workout
Fri: Tuesday workout

5

well I also want to lose some fat so would one type of training have an advantage over another? I am guessing full body burns more calories then body part split.

6

A full body 3 times a week for the first 6-8 weeks, then if you are getting good results keep it for anotehr 6-8 week cycle, otherwise consider a change to a split of some kind. Start with 2 sets of 12-15 reps for the first 4-8 weeks, then change to 3 sets of 10 reps for another 4-8 weeks, then to 4 sets of 6 reps.

Concentrate mostly oncompound movements:
Squat
Deadlift
Bench Press
Bent Row/Pullup
Military Press
Barbell Curl
Triceps Extension
Hanging Leg Raises/Situps
Your entire routine should take no more than 1 hour.

7

would body part splits not give the potential of growing more muscle? some thing like this routine?

Monday: Chest/Biceps/Calves

Chest
? Flat Bench Presses: 5 Sets x 8 Reps
? Incline Dumbbell Presses: 4 Sets x 8 Reps
? Flat Dumbbell Flyes: 3 Sets x 8 Reps
? Close Grip Bench Presses: 4 Sets x 8 Reps

Biceps
? Straight Barbell Curls: 4 Sets x 8 Reps
? Close EZ Bar Curls: 4 Sets x 8 Reps

Calves
? Standing Calf Raises: 4 Sets x 12 Reps
? Seated Calf Raises: 4 Sets x 12 Reps

Tuesday: Legs/Abs

Legs
? Squats: 5 Sets x 8 Reps
? Leg Presses: 4 Sets x 8 Reps
? Stiff-Legged Deadlifts: 4 Sets x 8 Reps
? Leg Extensions: 4 Sets x 8 Reps
? Leg Curls: 4 Sets x 8 Reps

Abs
? Straight Leg Lifts: 4 Sets x 12 Reps
? Bent Knee Leg Lifts: 4 Sets x 12 Reps
? Incline Sit-Ups: 4 Sets x 12 Reps

Wednesday: OFF

Thursday: Back/Calves

Back
? Cable Pulldowns: 4 Sets x 8 Reps
? Reverse Barbell Rows: 4 Sets x 8 Reps
? Dumbbell Rows: 4 Sets x 8 Reps
? Barbell Shrugs: 4 Sets x 8 Reps
? Rear Shrugs: 3 Sets x 8 Reps

Calves
? Standing Calf Raises: 4 Sets x 12 Reps
? Seated Calf Raises: 4 Sets x 12 Reps

Friday: OFF

Saturday: Shoulders/Triceps/Abs

Shoulders
? Rear Military Presses: 5 Sets x 12 Reps
? Front Military Presses: 5 Sets x 12 Reps
? Bent-Over Laterals: 4 Sets x 12 Reps

Triceps
? Nose Breakers: 4 Sets x 8 Reps
? Dips: 4 Sets x 8 Reps
? Tricep Pushdowns: 4 Sets x 8 Reps

Abs
? Straight Leg Lifts: 4 Sets x 12 Reps
? Bent Knee Leg Lifts: 4 Sets x 12 Reps
? Incline Sit-Ups: 4 Sets x 12 Reps

Sunday: OFF

or

Monday: Chest/Shoulders

Chest
? Decline Smith Presses: 2 Sets x 12 Reps
? Flat Hammer Presses: 4 Sets x 25 Reps
? Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
? Seated Dumbbell Presses: 1 Set x 25 Reps
? Reverse EZ Bar Presses: 1 Set To Failure
? Seated Dumbbell Side Laterals: To Failure

Tuesday: Quads/Hams

Quads (2 Full Rotations)
? Leg Presses: 4 Sets x 25 Reps
? Horizontal Leg Presses: 1 Set x 40 Reps
? Leg Extensions: 1 Set x 40 Reps

Hams
? Leg Curl Machine: 3 Sets To Failure

Wednesday: OFF

Thursday: Back/Shoulders/Traps

Back
? Pull-ups: 3 Sets x 12 Reps
? Dead Lifts: 3 Sets x 10 Reps
? Dumbbell Rows: 3 Sets x 10 Reps
? Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
? Rear Delt Machine: 2 Sets x 25 Reps

Traps
? Barbell Shrugs: 3 Sets x 12 Reps
? Dumbbell Shrugs: 3 Sets x 12 Reps
? Upright Rows: 3 Sets x 12 Reps

Friday: Arms/Calves

Biceps
? Standing Dumbbell Curls: 2 Sets x 10 Reps
? Dumbbell Drag Curls: 1 Set x 20 Reps
? Incline Hammer Curls: 1 Set x 15 Reps

Triceps
? Close-Grip Benches: 1 Set x 25 Reps
? Tricep Press Downs: 1 Set x 25 Reps
? Double Arm Kickbacks: 1 Set x 25 Reps
? Bench Dips: 1 Set To Failure

Calves
? Seated Calf Raises: 3 Sets x 15 Reps
? Donkey Calf Raises: 3 Sets x 15 Reps

Saturday: OFF

Sunday: REPEAT

8

[quote]urantia88 wrote:
I have been reading around for a while and I decided that I would like to build training program that fits my goals instead of just going to the gym and lifting whatever is free at the time. The problem is that I dont know what type of training would be best. body part splits, full body, upper/lower I have no idea. I want to lift for aesthetic reasons only I dont want to be a powerlifter or compete I just want to have muscle and look good nekkid.

I have read that although full body training is good, it is better for over all condition and that a problem is that you only work out your body 3 times a week not allowing you muscles get better defined muscles.
any help will be appreciated.[/quote]

I assume from your post you are a beginner at exercising using a program so:

  • Use a (beginners) program made someone who knows.
  • I can recommend Waterbury’s programs you can find on this site (authors list) since they are well written and well received by the T-community.
  • Find ABBH, ABBH2 or BBB to start with. (Reading and lifting)
9

[quote]urantia88 wrote:
well I also want to lose some fat so would one type of training have an advantage over another? I am guessing full body burns more calories then body part split.[/quote]

I use a push/pull split:

horizontal chest and back
primarily posterior legs
interval cardio
vertical chest and back
primarily anterior legs
interval cardio
repeat

And diet is an important factor in fat loss. Full body could burn more fat, but it depends on your intensity.

10

[quote]Phill wrote:
Do which ever yoiu enjoy the most, bring the most intensity to, will be consistant with, fits your schedule etc and in return it will give you the best results.

[/quote]

Yea, what he said.

Great post.

11

what do you guys think of the split routines I posted?

12

or would something like bb next frontier be better?