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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 09-23-2011, 09:03 AM   #1
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Default Bodybuilding split for beginners?

I lurk alot but don't post and found my way over to some bodybuilder profiles. 100% of them use splits. This confuses me. Ive been thinking about a full body workout but now I don't know.

Any advice?
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Old 09-23-2011, 09:07 AM   #2
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Hi,
Could you perhaps provide more info on yourself and your level of training? Height, weight, age, experience etc.

Generally I would recommend full body over splits for a beginner - and even many lifters with years of experience would benefit from a full body approach. But I'd like to hear more about yourself.
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Old 09-23-2011, 09:08 AM   #3
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Originally Posted by octoman View Post
I lurk alot but don't post and found my way over to some bodybuilder profiles. 100% of them use splits. This confuses me. Ive been thinking about a full body workout but now I don't know.

Any advice?
Have a read of the John Cristy appreciation thread, there is loads of good stuff on this topic in there.

also there is good on the same thing Here.

hope this helps

carl.
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Old 09-23-2011, 09:38 AM   #4
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Most of the well built "bodybuilders" that you see on the web have already put in years of training and have gone through the whole process. They mostly start with full-body routines or basic strength routines and progress into split routines as their training demands it. Successful guys go through this process, unsuccessful guys are still trying to get big with the chest flyes and consentration curls.

However, even though it is preferred to start with a basic strength routine, there are always those individuals that can grow on almost anything. Those types of guys are not good role models as they haven't had to struggle with proper programming the way the rest of the world does.
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Old 09-23-2011, 10:00 AM   #5
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Originally Posted by Off Road View Post
Most of the well built "bodybuilders" that you see on the web have already put in years of training and have gone through the whole process. They mostly start with full-body routines or basic strength routines and progress into split routines as their training demands it. Successful guys go through this process, unsuccessful guys are still trying to get big with the chest flyes and consentration curls.

However, even though it is preferred to start with a basic strength routine, there are always those individuals that can grow on almost anything. Those types of guys are not good role models as they haven't had to struggle with proper programming the way the rest of the world does.
Very true, but something I've only learned recently.
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 09-23-2011, 10:11 AM   #6
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Originally Posted by Abaddon View Post
Hi,
Could you perhaps provide more info on yourself and your level of training? Height, weight, age, experience etc.

Generally I would recommend full body over splits for a beginner - and even many lifters with years of experience would benefit from a full body approach. But I'd like to hear more about yourself.
I've trained for a few years but my gains haven't been great I'll admit. That's why Im here just want to learn a few things. I am trying to get on the right path but I also ant to enjoy my training and see what options I have available.
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Old 09-23-2011, 10:15 AM   #7
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Originally Posted by octoman View Post
I've trained for a few years but my gains haven't been great I'll admit. That's why Im here just want to learn a few things. I am trying to get on the right path but I also ant to enjoy my training and see what options I have available.
Well that's good - it doesn't answer most of my questions, but that's ok.

Full body is the way to go mate. Don't pay attention to 90% of the bodybuilding crap you find on the net.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 09-23-2011, 10:38 AM   #8
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Quote:
Originally Posted by Off Road View Post
Most of the well built "bodybuilders" that you see on the web have already put in years of training and have gone through the whole process. They mostly start with full-body routines or basic strength routines and progress into split routines as their training demands it. Successful guys go through this process, unsuccessful guys are still trying to get big with the chest flyes and consentration curls.

However, even though it is preferred to start with a basic strength routine, there are always those individuals that can grow on almost anything. Those types of guys are not good role models as they haven't had to struggle with proper programming the way the rest of the world does.
Thanks you for the response.
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Old 09-23-2011, 10:45 AM   #9
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Building muscle, in the most basic form, takes 3 things: Calories, Consistency and Tension. If one of those is missing from your training, you will never grow.

In my honest opinion, the best way for any beginner to start is with a beginner strength program. Until you have a solid foundation of strength, you lack the necessary tension to promote growth in any meaningful way. Focusing on basic compound movements will help promote growth far greater than isolations, promote bone density, strengthen connective tissue, improve coordination and fix/prevent muscular imbalances.

Personally, I don't like splits because they represent excessive volume and isolated movements, generally. I believe you can run full body routines that have been properly adjusted for volume and intensity offer more benefits. However, you can properly design splits that are equally effective, but most splits I've seen do not follow an approach I would recommend. In doing so, you'd still have some isolated exercises but focus on compound movements for the majority of your time in the gym. I typically only use splits when I am injured, or someone I'm training is injured. Other then that, I stick to full body.

However, this all really depends on how the split is designed, because there are several templates you can use.
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Old 09-23-2011, 10:50 AM   #10
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However, this all really depends on how the split is designed, because there are several templates you can use.
Yes, there are some splits that work, which is why I asked my initial questions.
OP: if you're really in love with the split approach - check out my 4 day routine. It's in my signature.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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