RyanF: did you ever look at 5/3/1 variants such as 8/6/3? Usually most of the criticism is aimed at Wendler's vagueness about assistance work, or that the progression is 'too slow' (i personally don't agree if you derive your TM from your true 1RM).
I found doing 5 day body part splits totally ineffective as a rank beginner; I got more strength and better looking legs from squatting 3 times a week rather than doing leg curls, squat, leg extension, leg press, seated and standing calf raises on 'leg day', which not only gave me crippling DOMS the next day, but didn't seem to really make any difference week to week.
Any ridiculous "movie star" workouts which are usually a variation on the junk in muscle mags
The routines that the "PT"s at the gym hand out, which are all on Nautilus machines followed up with db curls, db flyes and shoulder press. No barbell work at all.
Anyone can do a 5 day split, just like anyone could do a 3 day or 4 day split - just because its 5 days doesnt mean its isolation based - I dont think anyone who has any idea how to train would simply do isolation movements - your always going to have your core lifts in there like bench, deadlift, squat, mil press, bent over rows, db rows, db bench, etc etc - its not about designing a split around the cable machine haha - alot of strength athletes and powerlifters will still do a 4 or 5 day split with "bodybuilding" movements in there - I dont think a strength athlete should shy away from thoughs movements nor should a bodybuilder shy away from those core movements - you'll find the most succesfull lifters will normally have a good mix between the 2.
And at the end of the day its what you put into a program that will = the results you get out of it....
What are your thoughts on Beyond 5/3/1 where Wendler introduces the concept of joker sets and 1 AMRAP down set which addresses both top end strength and strength endurance work? The Down Sets are for adding some high rep work but not necessary if you're doing high rep assistance. Joker Sets are awesome though, I try to do them every day and love it.
mon: legs
tue: chest
wed: back
thurs: shoulders
fri: arms
Such a terrible bodybuilding work-out, will never make progress on this split
mon: squat
tue: bench
wed: deadlift
thurs: press
fri: arms
Beautiful, perfectly set up strength training that will get you strong and jacked
apparently
A lot of truth right here.mon: legs
tue: chest
wed: back
thurs: shoulders
fri: arms
Such a terrible bodybuilding work-out, will never make progress on this split
mon: squat
tue: bench
wed: deadlift
thurs: press
fri: arms
Beautiful, perfectly set up strength training that will get you strong and jacked
apparently
A lot of truth right here.
A common PL split probably won't have a day for arms, and might space out the days a bit more. Still, a squat day, a bench day, a deadlift day, and either a press day or a second bench day is nothing out of the ordinary, and plenty of powerlifters will swear by such a split.
Really? I get the joke but it doesn't work in my opinion. I don't like the PL influenced spit given in the example either.
What do you mean the powerlifting influenced split? [MENTION=8399]0ni[/MENTION]; point was its the samething - those core lifts are still at the centre of a bodybuilding program or powerlifting program - this is prob one of the smartest things 0ni has ever posted - it shows how narrow minded people are...
mon: legs
tue: chest
wed: back
thurs: shoulders
fri: arms
Such a terrible bodybuilding work-out, will never make progress on this split
mon: squat
tue: bench
wed: deadlift
thurs: press
fri: arms
Beautiful, perfectly set up strength training that will get you strong and jacked
I think the point is people come out and say bodybuilding splits dont work, isolation blah blah - when you break it down your "core" lifts are still at the centre of the program it has simply been broken up abit more....as I mentioned above I think some people think that a 5 day split is focused around the cable machine haha - simply lack of knowledge from a programming point of view if you think a 5 day split is "isolation" work.
Only a moron could think they are the same thing or comparable.
For example what do powerlifters do for assistance on bench day. Often triceps, rows and shoulders. How does that resemble a chest day in the fucking slightest.
Personally I fucking hate body part splits because the best exercises can't be broken down into a body part.
I don't like the one body part a day split
but I do like the legs/push/pull split
Over the years spart I've done pretty much every type of split, full body etc. as I'm sure you have toome too, that is what I am doing at moment
I don't like the one body part a day split
but I do like the legs/push/pull split
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