I had great results with upper push(w/heavy tris)/upper pull(w/ heavy bis)/legs/accessories (high volume arms, trunk, calves, forearms)
I was already pretty developed when I started this too.
Otherwise I have heard CW HFT has worked great (and this is from a lot of BIG guys)
That being said, what programs have you done, or split that you’ve done that you loved?
Upper/lower splits done 2x per week have always been my bread and butter. Recently though, I’ve been using a similar split to that one that Modok has outlined in the training frequency thread (chest/back, legs/abs, delts/arms done 2x per week) and has done a lot for my biceps and delts, as they usually get the short end of the stick during upper/lower splits.
WSBB4SB
Push/ pull/ legs done six days a week or
chest and back/ delts and arms/ legs six days a week
in short hit everything twice a week.
the first split built frank zane
the second split built arnold
both sometimes trained this split twice a day training each bodypart
many times a week. It works. end of story.
no success with one bodypart a day, each bodypart once a week for me,
i mean four chest workouts a month? sometimes I get four in a week,
and my development outpaces those around me without chemical aid.
Read Arnold encyclopedia and Zane’s workout diaries:
If you are a bodybuilder be a bodybuilder, not a powerbuilder or
an olympic lifting “performance” lifter. Follow the greats.
Chest, shoulders, traps on Mondays and Thursdays. Back and arms on Tuesday and Thursdays. Legs on Wednesday and Saturdays. Sets and reps are pretty much what ever I feel like doing that day, and the same for what lifts I do. With the exception of the core lifts.
[quote]MiJuggernaut wrote:
Push/ pull/ legs done six days a week or
chest and back/ delts and arms/ legs six days a week
in short hit everything twice a week.
the first split built frank zane
the second split built arnold
both sometimes trained this split twice a day training each bodypart
many times a week. It works. end of story.
no success with one bodypart a day, each bodypart once a week for me,
i mean four chest workouts a month? sometimes I get four in a week,
and my development outpaces those around me without chemical aid.
Read Arnold encyclopedia and Zane’s workout diaries:
If you are a bodybuilder be a bodybuilder, not a powerbuilder or
an olympic lifting “performance” lifter. Follow the greats.[/quote]
Two awesome programs and two of the greatest bodybuilders. One thing that I’ve always wondered is why more modern day bodybuilders don’t train with this type of frequency? Does anyone have any information as to how or why these high volume low frequency splits became so popular among the bodybuilding community?
right now im doing chest/back/shouldera on day one and then legs/arms on day two. so feeling good. might switch later to chest/back on day one legs on day two and then delts/arms on day three.
right now im doing chest/back/shouldera on day one and then legs/arms on day two. so feeling good. might switch later to chest/back on day one legs on day two and then delts/arms on day three.
Big Beyond Belief did wonders for me and others on this site.
[quote]HispanicSamurai wrote:
Big Beyond Belief did wonders for me and others on this site.[/quote]
judging by your forearms in your avi I’m calling bullshit! 