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I'll go a step further and be flat out honest without holding back. This isn't directed at you by any means but it's a good long rant and an explantion that's a bit less PC than usual for me but might prove beneficial because I'll just lay it on the line and tell it like it is.
The typical split routines that have people training a bodypart once per week are shit - I would basically just recommend that everyone stop them right now and move on. They are so fundementally bad that it's not worth typing up an explanation for them - the whole reason why people arrived at this idea was because they didn't understand science and misapplied thinking that muscles needed to fully recover before training them again (look up the timeframe for complete tissue remodeling from a single bout of weight training - it's beyond a month as I recall but in any event it is far far longer than any of these splits allows for). These splits are a major reason why most people in the gym are spinning their wheels.
The other major issue is that most guys put together their split, choose exercises, and then just go in the gym and work hard at it (and some don't even do that) - even using the 5x5 exercises and split as laid out under the 3 day protocol that I recommend (basically the best exercises and a solid frequency pattern) there is a major issue that will inhibit gains. The issue is that volume and intensity are not being regulated over a period to provide a training stimulus - this is the essence of loading/deloading and managing volume under dual factor theory which I will say again is at the near universal acceptance level everywhere in the world at the highest levels of research and athletic coaching but curiously most BBers couldn't give and explanation should their life depend on it.
For a novice lifter this isn't a big deal, for an experienced lifter - they just won't progress or at least no where close to optimally and once they get past a point even that progress will stop. Basically, the only way an experienced lifter is going to get gains is to use drugs and create an environment where just about any stimulus will work because the body's response is so exagerated. That said, even the drugged lifter would progress much faster (or could use a lower dosage and achieve the same results) under a proper program.
Look at the popularity of Needsize's 5x5 program. It uses good exercises albeit the 3 day split is present but the whole key is the progressive overload and systematically adding weight thereby increasing total volume. Also notice that stepping back and beginning again serves to deload. This is why people have success with it. There is no magic, it's basically just a rough form of dual factor training that he arrived at by paying attention to what worked over a period of time. If more people were applying some brain power basic training methodology wouldn't be so foreign.
It kills me that the majority of the BBing/fitness world is so advanced when it comes to drug usage and diet yet so far behind when it comes to training. Yes I've had training conversations with multiple pros and worked for months right next to a guy who got his pro card just a few months later - he was unfit to coach a highschool team, his PT clients made shit for progress, his training was no better or more intense than many others at the gym 1/2 his size - his diet/dedication was admirable but if not for the drugs he'd be just another shmoe around the gym wondering why he's plateaued. He's not an exception to the rule either, anyone who knows training and watches the vast majority of Pro BBers train knows they don't know anything in about 10 minutes and usually much faster. If they open their mouths on the subject it's nearly instantaneous. Shit, look at the 1980's BBers training on nearly all machines and not squatting or DLing. They looked marvelous, way better than in the previous decade yet the training stimuli was garbage in comparison - the only difference were the dosages.
EDIT: Okay, I do give props to Chris Duffy (pro back in the early 1990's for getting people to DL again by speaking out a lot on its effectiveness).
BBing is almost totally focused on optimizing and increasing the response (drugs/diet) rather than ensuring that the highest quality stimulus (training) is applied. This is why kids and men get frustrated after tweaking their diets and taking all kinds of supplements yet getting little gains - they look at the programs some of the big guys are using and their's are not much different so they look to drugs and make some post like "I'm plateaued at 6' 185lbs after 2 years of training, diet and training are perfect, help me plan a cycle." I'm certainly not going to judge someone for using roids and I myself have used them but a lot of younger guys just want to see some progress, they may want 20lbs but if they were at least progressing consistently they'd have more patience and likely wouldn't be as quick to involve themselves in activities that could cause major issues in their lives down the road. Some will certainly still use drugs but I'd venture the proportion would be quite a bit less and hopefully those who have aspirations beyond what natural training can provide.
The issue is that good training informaiton is simply not common and seems almost hidden. Most guys at Elite can probably tell you a ton about drugs/diet but ask them to explain dual factor theory or name a good book on training (hint: Arnold has not written one) and they are going to be lost - and that's simply an unacceptable imbalance to my mind. I don't know how training knowledge got obscured and glossed over for a few decades (I imagine the Nautilus machine crap, the near extinction of Olympic Lifting, and the white washed clean faux image of BBing that Weider has promoted to death over the years) but I'm a bit tired of honest people looking for training info and finding voodoo bullshit rather than basic fundemental information - I'm not even talking cutting edge here just basic training applied around the world.
So if you ever wonder what purpose I might have in taking the time to write out lengthy posts and fully explain training info and make it digestable and available, this is it. I'm not trying to change the world or clean up BBing but I'd like to see training knowledge in the general population advanced to the point where someone can look for and actually find basic quality information that will allow them to progress. I make no money from this, my line of work is so removed from this it isn't even funny. When I see stuff like that printed in Flex, Muscle&Fitness, and Men's Health - I'll be damn happy and I bet there will be a lot more people making progress in the gym and enjoying the gratification that comes with laying out a plan and accruing results from solid execution.
The typical split routines that have people training a bodypart once per week are shit - I would basically just recommend that everyone stop them right now and move on. They are so fundementally bad that it's not worth typing up an explanation for them - the whole reason why people arrived at this idea was because they didn't understand science and misapplied thinking that muscles needed to fully recover before training them again (look up the timeframe for complete tissue remodeling from a single bout of weight training - it's beyond a month as I recall but in any event it is far far longer than any of these splits allows for). These splits are a major reason why most people in the gym are spinning their wheels.
The other major issue is that most guys put together their split, choose exercises, and then just go in the gym and work hard at it (and some don't even do that) - even using the 5x5 exercises and split as laid out under the 3 day protocol that I recommend (basically the best exercises and a solid frequency pattern) there is a major issue that will inhibit gains. The issue is that volume and intensity are not being regulated over a period to provide a training stimulus - this is the essence of loading/deloading and managing volume under dual factor theory which I will say again is at the near universal acceptance level everywhere in the world at the highest levels of research and athletic coaching but curiously most BBers couldn't give and explanation should their life depend on it.
For a novice lifter this isn't a big deal, for an experienced lifter - they just won't progress or at least no where close to optimally and once they get past a point even that progress will stop. Basically, the only way an experienced lifter is going to get gains is to use drugs and create an environment where just about any stimulus will work because the body's response is so exagerated. That said, even the drugged lifter would progress much faster (or could use a lower dosage and achieve the same results) under a proper program.
Look at the popularity of Needsize's 5x5 program. It uses good exercises albeit the 3 day split is present but the whole key is the progressive overload and systematically adding weight thereby increasing total volume. Also notice that stepping back and beginning again serves to deload. This is why people have success with it. There is no magic, it's basically just a rough form of dual factor training that he arrived at by paying attention to what worked over a period of time. If more people were applying some brain power basic training methodology wouldn't be so foreign.
It kills me that the majority of the BBing/fitness world is so advanced when it comes to drug usage and diet yet so far behind when it comes to training. Yes I've had training conversations with multiple pros and worked for months right next to a guy who got his pro card just a few months later - he was unfit to coach a highschool team, his PT clients made shit for progress, his training was no better or more intense than many others at the gym 1/2 his size - his diet/dedication was admirable but if not for the drugs he'd be just another shmoe around the gym wondering why he's plateaued. He's not an exception to the rule either, anyone who knows training and watches the vast majority of Pro BBers train knows they don't know anything in about 10 minutes and usually much faster. If they open their mouths on the subject it's nearly instantaneous. Shit, look at the 1980's BBers training on nearly all machines and not squatting or DLing. They looked marvelous, way better than in the previous decade yet the training stimuli was garbage in comparison - the only difference were the dosages.
EDIT: Okay, I do give props to Chris Duffy (pro back in the early 1990's for getting people to DL again by speaking out a lot on its effectiveness).
BBing is almost totally focused on optimizing and increasing the response (drugs/diet) rather than ensuring that the highest quality stimulus (training) is applied. This is why kids and men get frustrated after tweaking their diets and taking all kinds of supplements yet getting little gains - they look at the programs some of the big guys are using and their's are not much different so they look to drugs and make some post like "I'm plateaued at 6' 185lbs after 2 years of training, diet and training are perfect, help me plan a cycle." I'm certainly not going to judge someone for using roids and I myself have used them but a lot of younger guys just want to see some progress, they may want 20lbs but if they were at least progressing consistently they'd have more patience and likely wouldn't be as quick to involve themselves in activities that could cause major issues in their lives down the road. Some will certainly still use drugs but I'd venture the proportion would be quite a bit less and hopefully those who have aspirations beyond what natural training can provide.
The issue is that good training informaiton is simply not common and seems almost hidden. Most guys at Elite can probably tell you a ton about drugs/diet but ask them to explain dual factor theory or name a good book on training (hint: Arnold has not written one) and they are going to be lost - and that's simply an unacceptable imbalance to my mind. I don't know how training knowledge got obscured and glossed over for a few decades (I imagine the Nautilus machine crap, the near extinction of Olympic Lifting, and the white washed clean faux image of BBing that Weider has promoted to death over the years) but I'm a bit tired of honest people looking for training info and finding voodoo bullshit rather than basic fundemental information - I'm not even talking cutting edge here just basic training applied around the world.
So if you ever wonder what purpose I might have in taking the time to write out lengthy posts and fully explain training info and make it digestable and available, this is it. I'm not trying to change the world or clean up BBing but I'd like to see training knowledge in the general population advanced to the point where someone can look for and actually find basic quality information that will allow them to progress. I make no money from this, my line of work is so removed from this it isn't even funny. When I see stuff like that printed in Flex, Muscle&Fitness, and Men's Health - I'll be damn happy and I bet there will be a lot more people making progress in the gym and enjoying the gratification that comes with laying out a plan and accruing results from solid execution.
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