Have you ever actually done a split Conceptionist or are you just comparing full body to splits having only done the former
Random health and exercise thoughts - Page 2939
What I've done (in this order):
- IA SPBR, which is upper/lower three times a week, so one week you have 2x upper, 1x lower and next week 2x lower, 1x upper
- upper/lower 4x a week, each day for each powerlift: bench (and presses), squat (and legs), bench (and presses), deadlift (and pulls/rows)
- 3x a week bench day, squat day, pull day (basically a powerlifting P/P/L split)
- ICF 5x5: fullbody three times a week
- Fullbody 3x + 1 upper atm
I did each of those for around 3 months.
No, I don't think I've said session volume is the same as weekly volume.
What I do say, is:
- the total volume over the week (or any long term time frame) is what matters
- if you want to get train a movement (say bench, if you're a powerlifter), it is often beneficial to train that movement more often. Movements and technique are skills.
- since protein synthesis in a natural trainee stay elevated for roughly 48 hours, you can train that muscle after 48 hours again to stimulate growth in that muscle once again (in enhanced lifters, it stays elevated for up to a week, hence many of them split their training with once a week frequency).
- when training with higher frequency, you can train at a higher total weekly volume with higher intensity than with lower frequency. Your weekly tonnage (volume*intensity) can be higher with higher frequency.
for instance: if you train legs 3 times a week, you would easily be able to do 10 sets each session with pretty heavy weights. Try to do all those 30 sets for legs with the same weights in one session. Doesn't work.
20+ sets for a muscle (as often done in one session i splits) are most likely not needed to reach max muscle protein synthesis (growth). You do unnecessary work and get more sore. The logical conclusion would be that it could be better to split the work into two different days with "enough" work, for growing two times with less soreness.
- Upper body can usually handle more volume than lower body, and in many cases needs so for even muscle development.
Which results in that I tell people to try fullbody (or at least higher frequency with more muscle group in a session) with decently high volume per session (for higher total weekly tonnage than whats feasible on a split) and proportionally more volume for upper than lower.
Edited by conceptionist - 5/21/14 at 2:16pm
Hold on a second, you're telling me if he brings down his weight a few pounds, he'll be more cut?
Looking good tesseract.
Ugh... I'm starting to feel fat.
Sitting at 190 now, 10 pounds up from Xmas.
I don't think I'm above 12% bf though, I'm just holding a lot of water since my carb intake is high. Facial aesthetics is going down and its not gonna get better anytime soon considering I'm aiming to put on another 10 pounds before I cut/recomp.