Max-ot is an awesome workout. Got my best gains ever from that. Hypertrophy is a dirt word here so I don't see you getting rained on with the advice you want. As long as your compounds are at the start of your workout and your resting/eating enough go for it.
Google max-ot and see what you think.
Most of all if people disagree with those types of workouts tell them to try them first.
What IS a bodybuilder?
are you serious? bench press, military press, squats, deadlifts not working alot of muscles.However I do notice i'm not working a hell of a lot of muscles with the basic programs.
Someone who performs weight training with the primary intention of stimulating muscular hypertrophy, and strength / performance as secondary and relatively unimportant goals.
are you serious? bench press, military press, squats, deadlifts not working alot of muscles.
A bodybuilder is someone who competes in bodybuilding.
Hey Mick I haven't seen that site before, i'll have to give it a look.
I've always been fan of bodybuilding - my first gym was a hardcore bodybuilding gym run by an ex-Mr Australia - so i was raised on traditional bodybuilding splits.
These days I very much enjoy making strength gains, but my bread and butter is still the 'assistance' work I do afterwards, which is effectively a BB split.
Personally I think training like a BB is great - it feels good, the higher reps and low rest is pretty good for the heart and fitness in general, and you get to be big and look good. It's also easier to have a more normal diet, because you burn so many calories with the higher work rate than strength or powerlifting.
Obviously there are also benefits to strength training, or we wouldn't do it.
You are working all your muscles with the big compund lifts - you're just not isolating them, which accounts for the different feeling obviously.
If you want a good BB split there's a heap out there, and most guys will tell you something different. You can get some of the effect with 3 days a week, but traditionally BB'ers will train at least 5 or 6 days.
Something like:
Chest / Shoulders / Tri's -- Mon, Thurs
Quads / Hams / Calves -- Tues, Fri
Back / Bi's -- Wed, Sat
In my opinion and experience, hitting each body part with a reduced volume but increased frequency is very effective.
I don't currently train like this for various reasons but when I did I was at my biggest, leanest and most aestheticly pleasing.
For combined strength and size gains I reckon you can't go past trying 5/3/1. It's what I use now. 4 days a week, do your major lift to begin, then follow up with a traditional BB split.
Example:
Mon- Bench 5/3/1, Dips, Dumbell bench, Dumbell Flies, Skullcrushers
Tues- Deadlift 5/3/1, Chins, Dumbell rows, hyperextensions
Thurs- Squats 5/3/1, SLDL, Front squats, calf raises
Fri- Shoulders and Bi's.
End of the day you need to understand what you're programing and train however works well for you.
Am I a powerlifter if I train like one and live like one but dont compete?
How about if I surf every morning but i'm not Kelly Slater?
5/3/1??? Is that the reps you perform for all the exercises mate or just the compounds?
Was thinking of trying a split like this. Will I see good results???
Monday
Legs
Squat
Leg Press
SLDL
Leg Curls
Calf Raise
Seated Calf Raise
Tuesday
Chest
Bench Press
Incline Bench Press
Flys
Wednesday
Back
Bent Over Rows
Wide Grip Chins
Narrow Grip Chins
Thursday
Shoulders
Behind Neck Press
Upright Rows
Shugs
Friday
Arms
BB Curls
Preacher Curls
Close Grip Press
DB Tri Ext
Wrist Curls
Saturday
Abs
Crunches
Reverse Crunches
Twisting Crunches
Bridge
Someone who performs weight training with the primary intention of stimulating muscular hypertrophy, and strength / performance as secondary and relatively unimportant goals.
But I'm pretty sure Silverback was just being obtuse...
Man that's the hugest question ever asked. As in there's no way I could give you an answer that meant anything.
It would depend on your reps and sets performed, how well you do them, your recovery, etc etc etc, as well as YOU - everything works individually for different people.
That said, no, it's not a great program. Your best bet is to follow the advice of someone more experienced (not necessarily me) and get yourself a well balanced program.
I'll PM you with a couple later tonight.
A bodybuilder is someone who competes in bodybuilding.
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