Fullbody vs. Splits

[jhuse2]

I like a full body workout rather than splits. I change my exercise daily but still hit every large muscle group 3 times a week. I have been cycling my exercises about every 2-3 weeks.

[Jesse Polanco]

all routines are all theoretically fullbody routines

its a matter of balancing rest and heavy lifting to have central nervous system that is ready fire up and recruit muscle fibers to the best of its ability.

what do i know im just some silly teen

[BendtheBar]

We generally speak of full body routines in terms of the classic era...using major movement to hit directly chest, back, legs, shoulders, etc., and building the volume over time.

At least when i speak of full bodies, I'm speaking in this context.

[jhuse2]

BTB, in your opinion, what is the BEST, Fastest way to put on mass and strength?

[BendtheBar]

Originally Posted by jhuse2

BTB, in your opinion, what is the BEST, Fastest way to put on mass and strength?

A relentless pursuit of progression using maybe 10-12 core heavy compound movements and a diet that is 500-1000 calories over maintenance. Train 2-4 days per week...depending on the individual.

I know this sounds "vague", but it is how I would train anyone that asked me for help - until they hit a 1000 to 1200 lift total on the big three.

If I had a typical skinny hardgainer, I would do something like this:

Month 1: Train 2 days a week, John Christy style A/B split...learn the basic movements and good form. Start to progress.

Month 2-4: Train 3 days a week, A/B split - MWF. Alternate workouts.

After this point I would assess the progression. Some guys might need twice per week AB, some guys 3 times per week HLM fullbody, and those that are progressing quickly - I would place on a 3 or 4 day split.

I believe fullbody routines and AB splits are best for most, but for the "easier" gainers - I want them to hit each bodypart harder for a while to see what happens.

After they reach a 1000-1200 3 lift total, which should happen in the first 2 years, it's time to better look at goals...do you want to try bodybuilding, powerlifting, etc. I don't believe guys in their first 2 years of training should use any complicated powerlifting/bodybuilding schemes, techniques. Just hit weights and get a good total, then assess progress.

[Grim83]

Originally Posted by BendtheBar

A relentless pursuit of progression using maybe 10-12 core heavy compound movements and a diet that is 500-1000 calories over maintenance. Train 2-4 days per week...depending on the individual.

I know this sounds "vague", but it is how I would train anyone that asked me for help - until they hit a 1000 to 1200 lift total on the big three.

If I had a typical skinny hardgainer, I would do something like this:

Month 1: Train 2 days a week, John Christy style A/B split...learn the basic movements and good form. Start to progress.

Month 2-4: Train 3 days a week, A/B split - MWF. Alternate workouts.

After this point I would assess the progression. Some guys might need twice per week AB, some guys 3 times per week HLM fullbody, and those that are progressing quickly - I would place on a 3 or 4 day split.

I believe fullbody routines and AB splits are best for most, but for the "easier" gainers - I want them to hit each bodypart harder for a while to see what happens.

After they reach a 1000-1200 3 lift total, which should happen in the first 2 years, it's time to better look at goals...do you want to try bodybuilding, powerlifting, etc. I don't believe guys in their first 2 years of training should use any complicated powerlifting/bodybuilding schemes, techniques. Just hit weights and get a good total, then assess progress.

this is all very true, but i am also becoming a believer in explosive movements like the olympic lifts and cleans. those can also help to pack on a good bit of mass

[BendtheBar]

Originally Posted by Grim83

this is all very true, but i am also becoming a believer in explosive movements like the olympic lifts and cleans. those can also help to pack on a good bit of mass

I don't have those ruled out of the 10-12 lifts, but I wouldn't recommend them until:

A) I trust the lifter.
B) The lifter has built some core strength.

I believe the equation is: Force = Mass x Acceleration. Force to me is the definition of explosiveness.

A fast bar speed simply means that there was a greater acceleration over time. Acceleration times increase when weight decreases. Heavier reps/reps towards failure tend to be more explosive simply because the lifter needs to explode out of the gate to complete a rep.

These are the reps that count the most. According to the Carpinelli meta study, which can be referenced in the writings of Clarence Bass, the last reps are more important, regardless of the training style.

Weight Training With Effort - Many Ways

“A maximal or near maximal effort simply ensures maximal or near maximal voluntary unit activation,”

The only reason I mention this is simple because I believe all heavy forms of lifting to be explosive. I consider the Olympic movements to be complex - moreso then explosive, therefore a beginner should not do them until they have some core and stabilizer strength built up.

[Grim83]

Originally Posted by BendtheBar

I don't have those ruled out of the 10-12 lifts, but I wouldn't recommend them until:

A) I trust the lifter.
B) The lifter has built some core strength.

I believe the equation is: Force = Mass x Acceleration. Force to me is the definition of explosiveness.

A fast bar speed simply means that there was a greater acceleration over time. Acceleration times increase when weight decreases. Heavier reps/reps towards failure tend to be more explosive simply because the lifter needs to explode out of the gate to complete a rep.

These are the reps that count the most. According to the Carpinelli meta study, which can be referenced in the writings of Clarence Bass, the last reps are more important, regardless of the training style.

Weight Training With Effort - Many Ways



The only reason I mention this is simple because I believe all heavy forms of lifting to be explosive. I consider the Olympic movements to be complex - moreso then explosive, therefore a beginner should not do them until they have some core and stabilizer strength built up.

all very good points, but instead of worrying about stabalizer strength why not just start light. Also for the trainee with limited time to train the olympic lifts like snatches and clean and jerks work a relatively large amount of the body's muscles in minimal time compared to the typical style of training employed by most trainers