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Old 12-05-2009, 03:14 PM   #10
BendtheBar
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Casey Butt

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Originally Posted by Orlando1234977
Of course it doesn't take super genetics to do Squat, Deadlift, Bench Press, Overhead Press, Row etc on the same day with no ill effects. I've done it. The question is, is it the most effective way to organize to ensure proper volume and intensity for each and every muscle group? Volume doesn't need to be that high for novice lifters and for strength athletes (which is what we see when we look at scientific studies.) But novice lifters and strength athletes aren't everybody.
Individual body part volume doesn't need to be that high on any given day for advanced bodybuilders either. It is the week's total workload that determines hypertrophy rate - this has been shown numerous times in the research you refer to. And it is a complete fallacy that advanced strength athletes should, must, or do train with low volumes. I don't know where that is coming from - many advanced strength athletes train with just as high total volumes as natural bodybuilders. In fact, high training volumes have been a hallmark of elite Weightlifters' training for the past 50 years.
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Also, out of curiosity, what makes you think 20 sets per bodypart all on the same day is unnecessary and counterproductive for everybody in all situations?
Nothing, that's why I didn't say it. I said it was "unnecessary and counterproductive" in the context of full-body training in which the training load is divided across the week. I said nothing about "everybody in all situations".
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Surely there isn't a study that measures this in terms of muscle growth for a lifter that has built up to this type of volume. To add to that, many intelligent lifters do perform that kind of workload and not because it's what the pros do or because it's what the mags print, but because it works for them.
The body responds to stresses that it is unaccustomed to. There are many ways to get that newness of stress - adding reps, sets, exercises, escalating volume, etc. In fact, progression is deliberately built into the "rules" and anyone fully understanding them will realize that. There is nothing in any of the "rules" that say you can't split your routine and do 20 sets per body part ...depending on your goals and experience level. What it does say, though, is that it wouldn't be an appropriate choice for someone looking to gain more overall lean body mass - which is what 99% of bodybuilders are attempting to do at any given time. Drug-free lifters legitimately advanced enough to be performing 20 sets per body part typically don't gain more than a few ounces of muscle a year (although they may achieve other goals concurrently). Those that aren't yet that experienced may gain more than that, but would still be immensely better off focusing their energies on basic progression on fewer lifts for the majority of their training year.

This is turning into a full-body vs. split argument - yet that is not what the "rules" were written specific to. Full-body vs. split was discussed extensively here...

http://forum.bodybuilding.com/showth...hp?t=116864811
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