I got flames for saying this last time . . .
Despite bodybuilders being strong, often their strength has zero real world application in a sporting sense and they've often trained themselves to be slow through the use of different training techniques
PowerSports is 100% right - you get what you train for
I dont really know why you think splits dont work on begineers. I mean if your doing all the big compounds and getting rest, eating right i think you will get results.
I have been doing a split since i started 8 months ago and i have seen good results for a begineer.
max dl 160kg squat 150 bench 100 (keep in mind i train for bb not powerlifting)
I know it not impressive to some of the numbers guys pull around here but i feel after 8 months my body is looking good and i cant wait til i cut.
cheers
If you wanna be a bodybuilder train like one.
If you wanna be strong then train for it.
Simple as that.
The picture I have of a split routine is gym rats doing every isolation exercise known to mankind for their chest, bicep, tricep and shoulders. Hardly any squats, deadlifts, presses, chins or dips. I guess training at a commercial gym is part of it.
I haven't trained using body part splits, but if I do, im always going to include compound exercises and then maybe some other exercises for more volume work.
All the rep ranges have benefits, doesn't matter if you're a powerlifter or bodybuilder.
At the end of the day what is important, is the training + diet + effort + consistency.
My 4 day split is working better than anything else. But its simple though, stick with it or it won't work.
Day 1 Chest and Back
Day 2 Quads, Abs and Lower back
Day 3 Shoulders and Arms
Day 4 Hamstrings and Calves
I do this 5 days a week. 3 exercises for chest, back, quads, shoulders. 2 exercises for abs, biceps, triceps, hams and calves. 1 for lower back.
I do a set of 30, 20, 10 then two of 6. 5 to 6 days a week. Easily the best workout I have been given and advised to do it by a natural bodybuilder who has trained up a guy recently who came 4th in NSW. He is one of the current BB natural champions. Top bloke and really understands everything.
For your body weight and lifts i honestly think what you are doing isnt the best for you...
Regardless of who you are training with they are not YOU.
I knew someone who benched 150 for reps and couldnt squat or dead. Did i listen to their training advice? No...
There are alot of other variables... And your current lifts tell me that you need to be focusing elsewhere for proper progres..
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