Need little advanced guidance

[Hybridtheory2o]

Hey guys I just got thinkin about this the other day and I wanna try it before I make any advancing move to become chemically enhanced. I have been training off and on for about 5 years now and a few months ago I stepped it up a notch. Other than being consistent I began to eat mass amounts of food but clean food and I made very tremendous gains in both size and strength.

I currently am in a bulking phase and even when I cut I workout 1 bodypart per day spread over the course of 5 days. Sat and Sun I rest and if I do anything in the gym its light cardio just to keep the metabolism revved up.

My gains are slowing down only a little but my strength seems to be steadily increasing. I notice I recover quite fast and I am pretty much never sore because I train properly and rest properly. I always feel great.

My question is being all natty but doing what I do posted above would it be possible to further improve my gains in both size and strength if I tried a split for a few weeks so that I can hit each body part twice per week rather than once per week? What do you guys think and can any of you vets help me plan a split good for that if its the right step for me to take.

 

[al420]

I train lifts, not body parts. Just lay out a Push Day (Squats, Overhead work, Flat Bench) and a pull day (Deadlift, power cleans, rack pulls, jumps shrugs), then do them both 2x per week. Do some accessory work after Fridays workout and your golden.

 

[thesuaveone]

Use your plat status and search 5x5.

 

[layinback]

Hey guys I just got thinkin about this the other day and I wanna try it before I make any advancing move to become chemically enhanced. I have been training off and on for about 5 years now and a few months ago I stepped it up a notch. Other than being consistent I began to eat mass amounts of food but clean food and I made very tremendous gains in both size and strength.

I currently am in a bulking phase and even when I cut I workout 1 bodypart per day spread over the course of 5 days. Sat and Sun I rest and if I do anything in the gym its light cardio just to keep the metabolism revved up.

My gains are slowing down only a little but my strength seems to be steadily increasing. I notice I recover quite fast and I am pretty much never sore because I train properly and rest properly. I always feel great.

My question is being all natty but doing what I do posted above would it be possible to further improve my gains in both size and strength if I tried a split for a few weeks so that I can hit each body part twice per week rather than once per week? What do you guys think and can any of you vets help me plan a split good for that if its the right step for me to take.

this is a heretics guide to bb'ing:

do this for 6 - 9 weeks

train 3 days per week. no more than 45 min per session.
example:
mon chest, bi's & abs
tues off
wed off
thur tri's, delts & back
fri off
sat legs
sun off
pyramid up 1 week and do drops the next week.
do 4 or 5 total working sets per muscle group. 2 or 3 exercises.
example for chest: 2 sets flat bench dumbbell press 2 sets incline dumbbell press 1 set cable crossovers. thats it for chest!!!
apply this formula to all movements.

take everything to failure. do not play, flirt or fuck around. 100% intensity. load up on an eca - ephedrine - caffeine - aspirin stack 1 hour prior to training or drink 3 or 4 cups of black coffee and take an aspirin.
more is not better. i have worked with a 100 guys who thought they had reached " genetic potential." bullshit ,80% of guys are over-training, using improper form- using to much weight and cheating or they are not training with intensity. more is not always better. BETTER IS BETTER. 5x5 is excellent, shit i built my frame with it. blood sweat and tears. lol. you better make sure you gettin rest and diet in check cause this shit will wear you out if you aint actin right!

 

[Hybridtheory2o]

Pretty sure diet and rest is in check because I noticed a change. I feel more energetic almost all the time and when I hit the gym parking lot the adrenaline really starts kickin and I get in the do or die mindsent hands get clamy and I go in there ready to rip the fuckin house down. I put on my tunes depending on the time i go so ppl wont talk to me and i can zone out and not pay attention the guys being idiots in the gym. The reason I kno some things are in check is because everytime I go in there I get less fatigued and I move more weight comfortably. 5x5 I did my own to build my frame and it seems to be more for newer ppl to do that. I am lookin for advanced bodybuilding type training. I wanna stimulate the muscle fibers and get tons of blood flow to them thus creating a better pump and then I will put the proper nutrients in after workout.

 

[Hybridtheory2o]

I have taken off since last sat. I really wanna get back into the gym. Do I really need to take a full week off?

 

[al420]

100% intensity.

Intesity is defined as a % of your 1 rep max. SO if you are just in the gym "pushing it" you will not make progress.

NO ONE ever got big doing cable cross overs, DB kick backs, or any of that other shit. Layinback said it best... he build his foundation on the 5x5.

If you are already not very strong, and very thick you need a mass program.

You can not carve a pebble.

 

[ZGzaZ]

Intesity is defined as a % of your 1 rep max. SO if you are just in the gym "pushing it" you will not make progress.

NO ONE ever got big doing cable cross overs, DB kick backs, or any of that other shit. Layinback said it best... he build his foundation on the 5x5.

If you are already not very strong, and very thick you need a mass program.

You can not carve a pebble.

liar....

 

[layinback]

liar....

thats a hell of an indictment. al420 is a power lifter, he has a different perspective than a bb'er, that does not make him a liar. btw i did 5x5 and had a bare handed 550 deadlift and a 405 bench @220. i do not regret building my foundation on bone crushing 2 hr training sessions. i have since changed my objectives and goals and it is all in the domain of aesthetics now and i can only see where my previous training style played a MAJOR role in my current endeavors.

 

[Hybridtheory2o]

I did my OWN variation of a 5x5 to build a foundation. I am actually quite thick and strong. I maxed pressed 315 when I weighed 170lbs when I first started college. Not that the poundage ALWAYS matters but I always do my workouts with power moves followed up by isolation movements where I really emphasize on squeezing more blood into the muscle.

I just wanna find a good split to hit my muscle groups 2x a week instead.

 

[Hybridtheory2o]

I am not a powerlifter and dont aspire to be. I want to be a pretty strong bodybuilder and I want to compete someday. But I did build a very thick dense physique so far. Remember I was 130lbs when I started at age 15 I am now 21 and I am 185 as of yesterday. No abs showing but no gut I have a flat stomach.

Just wanna like I said try to hit the muslce groups 2x a week instead of one to see if I get better gains or not.

 

[layinback]

I did my OWN variation of a 5x5 to build a foundation. I am actually quite thick and strong. I maxed pressed 315 when I weighed 170lbs when I first started college. Not that the poundage ALWAYS matters but I always do my workouts with power moves followed up by isolation movements where I really emphasize on squeezing more blood into the muscle.

I just wanna find a good split to hit my muscle groups 2x a week instead.

if you are bb'ing the worst thing you can do is train each muscle twice a week. if you are working for pure aesthetics then power movements are counterproductive. most people are brainwashed and think big weights equal big muscles. shit lots of folks believe in high volume i.e. 10 sets per body part, frequent workouts i.e. 2 or 3 times a week for each body part. lots of guys training 5, 6 and even 7 days a week!!!! INSANE! it is the prevailing philosophy so it must be true. lol. just like 400 years ago almost everyone on earth believed it to be flat. hey it was the popular opinion and to think otherwise was a crime punishable by death in some places.

 

[Hybridtheory2o]

Hm well I dunno what to say to that honestly lol. Ive been doing 1 body part once a week spread over 5 days. Yeh I figured in bbing you need your core power movements and your iso movements. I see bbers doing it all the time or is that just for their video. Im confused now I guess.

 

[Hybridtheory2o]

Well now that I think of it..there are guys in my gym that lift way more than me for various excersizes but my phsique is quite better and larger in everyway comapred to this. Is this what you are talking about?

 

[layinback]

Well now that I think of it..there are guys in my gym that lift way more than me for various excersizes but my phsique is quite better and larger in everyway comapred to this. Is this what you are talking about?

you answered your own question. big weights DO NOT equal big muscles and a good physique. now about frequent and volume training. dont do it! just that simple. split up muscle groups into 3 days try training 3 days a week, 5 sets per muscle group TOTAL. TRAIN WITH 100% INTENSITY to temporary muscle failure ( if someone holds a knife to your throat you couldnt eek out another rep ) if you are in the gym longer than 45 minutes, you are doing it wrong. do this for 8 weeks and if diet and sleep are in check, you will be amazed. i have worked with a dozen guys in the last 6 months. guys complaining about lack of results and plateaus. EVERY SINGLE GUY THAT FOLLOWED MY STRICT ADVICE have made incredible progress and have changed their bb'ing paradigm. i am going to consult with omega and ppl like him and i am taking this to the next level.

 

[Hybridtheory2o]

Haha yeh I guess I did answer my own question. I never really understood why it worked that way but I guess strength is a bonus and will come in time with the territory. Ok After this week I shall make it 3 days a week 5 sets per muscle group.

Would you be able to PM me and help me write somethin up? I am pretty sure I could do it on my own but if I consult with another experienced bro and one with more experience to boot I reduce my chance of fuckin it up.