Bodybuilding Splits

Question: What type of workout is better for bodybuilding, split body parts, or full body? I need to know which type of workout produces better results. Split workout, dedicating whole workout sessions to one part of the body, eg arms. Or full body, doing the whole body in one workout. Also please give reasons to your answers. Thanks. Actually the paladin 38, you're wrong. I found out that the split body routine is much better for results, thanks anyway.

Answer: the best is do some of upper body like by and chest. then some of lower cafs and thighs. body the next day do rest of upper body trys and abbs. the next day thin do the rest of lower body hams and back. rest a day or 2 than repeat. and you will see m growth. the best thing to do also is to take creatine and certien vitamins and this will help more than you think

Question: what is the best bodybuilding training split to use to gain size and power?

Answer: Try this out: Mon/thurs : Work Chest,Shoulders,Traps and Triceps Tues/Fridays: Work Legs,Back, Biceps and Forearms Wendsdays:Work Abs and do 30 mins. Of Cardio Do each Exersise 2 sets with failure at 3-5 reps, Best to have a work out partner. Of course Supplements with Whey protien and Creatine. And Eat Eat Eat!!!! I gained 16 lbs of muscle in 5 weeks. Good luck

Question: Is this a good split routine for bodybuilding? Mon- Chest/Triceps Tues - Legs Wed- Back/Biceps Thurs- off Friday - Shoulders I also train abs 2-3 times a week I do about 3-4 exercises for each bodypart. My workouts last about 40 minutes

Answer: If you are trying to maintain what you have then this workout is great. If you are trying to increase mass then you need to do at least two days a week with each body part. So you don't have to increase your workout time, I suggest increase weight, decrease reps and sets. Always slow and controlled. Eccentric action over concentric.

Question: How do you break out of a bodybuilding rut? I just got back into lifting weights this summer after I had spent thre years doing marathon style training. Now I want to get big. Really big. At first it was going well, I started off weighing 176 and in about three months I was up to 195. Now how ever, it has been another 2 and a half months and I have only gained about 5-6 pounds, and that was after I started taking weight gainers last week, I feel like thats just water weight or something because it happened almost instantly and I didn't notice an increase in size or strength. I take in about 240 grams of protien a day, and about 3,400 cal. I work out 3 days on 1 day off, with a good training split. I've tried everything I can think of, except strip training and forced negatives? What am I doing wrong? I'm so frustrated! Please help!

Answer: The most important thing in increasing size is focus on working the muscle and not so much heavy lifting. You don't need heavy weights to build muscle mass. Your workouts splits sound pretty good but if you only taking off one day in between you are not giving your body/muscles time to grow. Work the muscle, feed the muscle and rest the muscle and you will come back stronger, bigger, and refreshed. Take a week off from training. Everytime you train you are technically tearing down the muscle. It is so important to give it time to rebuild and grow, but you need more time in between workouts. Good Luck!! You're on you way to getting as big as you want......

Question: What about this bodybuilding split? please critique, with constructive criticism? day 1: chest/tri's Bench Press (warm up) 1 set 15 reps Bench Press 4 sets 10, 8, 8, 6 reps Dumbbell Fly 4 sets 10, 8, 8, 6 reps Incline Press 4 sets 10, 8, 8, 6 reps Dumbbell Incline Fly 4 sets 10, 8, 8, 6 reps Decline Bench Press 4 sets 10, 8, 8, 6 reps Dumbbell Decline Fly 4 sets 10, 8, 8, 6 reps Machine Flys 2 sets 15-20 reps Seated cambered-bar extensions 3 sets - 12 reps Seated dumbbell extensions 4 sets - 12 reps Close-grip bench presses 4 sets - 12 reps day 2: back/bis Deadlifts 4 sets - 6-12 reps Barbell rows 3 sets - 10-12 reps T-bar rows 3 sets - 10 - 12 reps One-arm dumbbell rows 3 sets 10-12 reps Barbell curls 4 sets -12 reps Seated alternate dumbbell curls 4 sets 12 reps Cambered-bar preacher curls 4 sets 12 reps Standing cable curls 4 sets 10 reps day 3: Legs/abs Squats (warm-up) 1 set 15 reps Squats 5 sets 10, 8, 8, 6, 6 reps Leg Press 4 sets 10, 8, 8, 6 reps Leg Extension 5 sets 10, 8, 8, 6, 6 reps Leg Curls 5 sets 8, 8, 6, 6, 4 reps Barbell Lunges 4 sets 8, 8, 6, 6 reps day 4: Shoulders/forearms Military presses 4 sets - 10-12 reps Seated dumbbell presses 4 sets - 12 reps Barbell Upright Rows 4 set - 10, 8, 8, 6 reps Side Dumbbell Lateral Raises 4 sets - 10, 8, 8, 6 reps Seated Bent-Over Dumbbell Laterals 3 sets - 10, 8, 8 reps random forearm stuff day 5: off day 6: chest/tris day 7: back/bis day 8: Legs/abs day 9: Shoulders/forearms day 10: off and it keeps repeating I'm eating 5-6 meals a day with a high protein diet. i also plan to do cardio for 20 min in the morning at least 8 hours before my workouts. thanx, also i want to build mass

Answer: That is a crazy workout and is far far too much for anyone other than a competing bodybuilder on steroids. And its just not set out right its like a posers workout i see you want to do 8 exercises for a small muscle like the chest but for the largest muscle in the body the front leg you only do 4 exercises ?

Question: Any advice for staying on a diet that will help me achieve my bodybuilding goals? I am a 23 year old female and have the workout routine down, but am struggling with the diet part. Any veteran bodybuilders out there that can give me some advice on the diet. I am trying to lose fat and gain muscle. I find it very hard to stick to a diet when I'm hungry all the time. I run about 5- 8 miles a day and do a split strength training routine 3 to 4 days a week.

Answer: It's typical for you to be hungry alot because you burn off your food. In six months my mom lost fifteen pounds because of a low carb diet (and that was without excersise!). Eat meat with your salads and cut bad carbs like white breads. Good carbs are okay and don't kill your self by taking away the good tasting food. Replace sugar with Splenda. (IT WORKS!)

Question: I want a split bodybuilding workout that maximizes my size, specially arm size fast.?

Answer: try 3-5 exercises for each muscle you want to work. each exercise should consist of 4 sets with each set going to muscle failure. work two or three muscles a day. for example back and biceps on one day/ chest sholders and triceps on another/legs on the last repeat this cycle 2 times a week and leave one day for rest.

Question: At 16, iam beginning bodybuilding, what supplements should i take only protein shakes? iam an ectomorph and 16 and just starting out... and how many days should i split it 3,4, or 5

Answer: at 16, be careful what you take. if you really want to supplement i recommend a multi-vitamin and omega 3 (flax or fishoil). you would take those everyday, and protein shakes after you lift weights.

Question: Bodybuilding diet, anyone have a list? I've been bodybuilding seriously for about 2 years now but never really got my diet stable. I eat the right things at the right times but it's always changing. There's no consistency in what i eat. If anybody who trains has a list of each food they get every week from the shop and how the meals are split up (in grams etc).Basically I'm looking to pinch a diet plan! I'm looking for about 3500 cals a day i weigh 182lbs. I'm a lean mass builder as well. Cheers.

Answer: There's no hard and fast rule. If you're eating a typical western diet, you're getting enough protein, so don't go crazy with the protein shakes. Carbohydrate is more important. Get a decent amount of protein and some good fats, like flaxseed. If youre not seeing gains on 3500 then up it by 200-300 calories a day for a month. If still no gains then up it to 4000 and repeat if necessary. There's also a lot of rubbish talked about splitting your calories into 7-8 meals. As long as you're having 3 meals a day you'll be fine. Oh, and train hard, obviously.

Question: Bodybuilding Nutrition Question...? I am 22 years old, 5'11", 152# w/ a 11% body fat. I'm lean, but I want to pack on more muscle yet at the same time, not get too bulky and fat. I want to be very lean and muscular. Think Josh Duhamel!! So, could somebody please critique my bodybuilding nutrition? I do split wkout routines M/W/F/Sunday. Nutrition Breakfast - 1 cut oatmeal in water with 1 scoop of ON 100% Whey Protein powder -1 banana -1.5 ounces of peanuts (to get my omega 6's) Snack 1 -EAS Protein bar (20g) with water Meal 2 -1 can of tuna w/ pepper/lemon and vegetables on 3 slices of flax seed bread served w/ water Snack 2 (pre-workout) -1 scoop of 100% ON Whey Protein mixed with water (24g protein) Snack 3 (post workout) - 1 1/2 scoops of 100% ON Whey Protein SHAKE mixed with water and bananas and strawberries, along with creatine Meal 3 --1 can of tuna w/ pepper/lemon and vegetables on a low carb tortilla wrap served w/ water Is that enough calories?? carbs? protein?? Please help!

Answer: First off i must say that is a very clean and strict nutrition plan and i applaud u for that. But the major problem is that while ur eating good food, that is a cutting plan and not a mass gaining plan. Now just to let u no, ur gonna have to gain some fat (not a lot) if u want to put on some muscle. It is extremely hard to gain muscle and keep lean at the same time. But dont worry after a few months of mass gaining u can start back on a calorie restricted diet and add in more cardio. Ur carbs r very low and they need to go higher. As for the overall calories, i cannot help u with that. It is very hard to say what ones BMR is without using the BMR machine. So theres a simple way to do it, after u increase ur calories a bit check the scale at the end of the week and if u put on half lb or more then ur eating more calories than u burn off and vice versa. Also, a lot of ur macronutrients r coming from supplements. U need to get most of it through whole food. So lets break it down by meals and snacks like u did. For breakfast, take out the bananna and the powder. Instead add in eggs (u cant get ne better than this). Make sure to add in a few whole eggs and not all egg whites (I like to do 3 whole and 2 white). The cholesterol from the whole eggs will help to raise ur testosterone level for ur workout. Testosterone is made from cholesterol. U can keep the peanuts in if u want. For the snack #1 u can keep the protein bar but add in some kind of carbs, the bananna/turkey sandwich on wheat/etc. Meal 2, take out the tuna and add in some chicken, pork, steak or beef (change it up from week to week). U should add these lean meats in to maxamize ur gains. Keep in the veggies if u want (maybe decrease the amount) and add in some carbs such as pasta, brown rice, potatoe (baked, mashed, or sweet) Snack2, if it is a while inbetween ur meal 2 and workout then go ahead and keep that the same (but take the creatine now and not postworkout, u need the creatine b4 the workout not after, if u want to take it after thats fine). If meal 2 is only about 60-90 min b4 ur workout then dont worry about eating nething. There is no scientific proof that eating protein b4 immediately b4 a workout increase results. Postworkout, u can keep the same if u want, but like i said i woud suggest taking the creatine b4. Meal 3, seems fine but u should change it up also from time to time and add in some chicken or something like that. Finally if ur a bit hungry b4 going to bed take about 20g of protein and some natural PB. The oils in the PB will help slow down the absorption. Mix it with milk too bc milk is 80% casein and thats the slow absorbing protein. Figure out how much pro, carbs, and fat ur taking in then figure out the total calories. Keep that recorded down and do the scale thing i mentioned earlier. IF u gain then keep everything the same, if not then add in some meals and recount everyhting. Lifting is trail and error and it takes time to learn these things but u will. good luck and dont 4get to lift very hard. Nemore questions, feel free to email me.

Question: LIGHTLEGACYIVELY PARISHILTON-ANNPRESSLY,how is this for a Ninjutsu Bodybuilding Program? Shoulders Clean and presses: 2 sets, 8 repsLats Barbell pullovers: 2 sets, 8 repsBiceps Barbell curls: 2 sets, 8 reps Chest Bench-presses: 2 sets, 6 reps Lower Back/Glutes/Hams Good mornings: 2 sets, 8 reps Quads Squats: 2 sets, 12 reps Abs Waist Twists: 4 sets, 90 repetitions Sit up Twist: 4 sets, 20 repetitions Leg Raises: 4 sets, 20 repetitions Leaning Twist: 4 sets, 50 repetitions Bruce Lee’s training focused on toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day. Bruce Lee’s Beginning Bodybuilding Routine: Squat: 3 set of 10 French Press: 4 sets of 6 Incline Curl:4 sets of 6 Concentration Curl: 4 sets of 6 Push-up: 3 sets of 10 (Weighted) Barbell Curl: 3 sets of 8 One-Armed French Press: 3 sets of 6 to 8 reps Dumbbell Circle: 4 sets of as many reps as possible. Dumbbell circle is rotating dumbbells simultaneously in vertical circles in front of your body, with wrists up at the bottom of the arc and down at the top. Reverse Curl: 4 sets of 6 Wrist Curl: 4 sets of as many possible Reverse Wrist Curl: 4 sets of as many possible Sit up: 5 sets of 12 Calf Raise: 5 sets of 20. Done 3 days a week. _______________________________________ Lee’s Overall Development Routine: Clean and Press: 2 sets of 8-12 reps. Barbell curl: 2 sets of 8-12 reps. Press Behind Neck (Military Press): 2 sets of 8-12 Upright Rowing: 2 sets of 8 -12 Squat: 2 sets of 12-20 reps. Rowing: 2 sets of 8-12 Bench Press: 2 sets of 8-12 Pullover: 2 sets of 8-12 Done 3 days a week. _______________________________________ Bruce Lee’s 20-Minute Strength and Shape Routine: Clean and press: 2 sets of 8 Squat: 2 sets of 12 Barbell pullover: 2 sets of 8 Bench press: 2 sets of 6 Good Morning: 2 sets of 8 Barbell Curl: 2 sets of 8 Done 3 days a week. _______________________________________ Bruce Lee’s Circuit Training for Total Fitness: Sequence 1a Monday, Wednesday, Friday: Rope jumping, 1 minute. Forward bend, 1 minute. Cat stretch, 1 minute. Jumping jack, 1 minute. Bodyweight squat, 1 minute. High kick, 1 minute. Sequence 1b, Monday, Wednesday, Friday Waist twists, 1 minute. Palm up curl, 1 minute. Roman chair, 1minute. Knee drawing, 1 minute. Side bending, 1 minute. Palm down curl, 1 minute. Sequence 2a, Tuesday, Thursday, Saturday Groin stretch, 1 minute. Side leg raise, 1 minute. (Hold each side for 30 seconds) Jumping bodyweight squat, 1 minute. Shoulder circling, 1 minute. Alternate splits, 1 minute. Leg stretches, 2 minutes. (Each leg for 1 minute, 30 seconds for front, 30 seconds for side.) Sequence 2b, Tuesday, Thursday, Saturday. Leg raise, 1 minute. Reverse curl, 1 minute. Sit up twist, 1 minute. Leverage bar twist, 1 minute. Alternate leg raise, 1 minute. Wrist roller, 1 minute. ______________________________________ Bruce Lee Circuit Training for Increased Muscularity Overhand pullup, 30 seconds. Seated leg press, 30 seconds. Standing leg thrust, 30 seconds. Shoulder press, 30 seconds. Calf raise, toes in 10 secs, toes forward 10 secs, toes out 10 secs. Alternating curl, 8-12 reps each arm in 30 seconds. Standing Unilateral Horizontal Arm Adduction, 30 seconds. For this exercise, you pull a cable with your arm straight on a horizontal plane at chest height. Bench press, 30 seconds. Squat, 30 seconds. Lat pulldown behind neck, 30 seconds. Triceps push-down, 30 seconds. Cardio (Run) full pace, 1 minute, 30 seconds. Wrist roller, 1 minute. Neck flexion/extension/rotation, 1 minute. _______________________________________ Bruce Lee’s Enter the Dragon Routine for MA’s: Kettlebell rows: 4 sets of 8-12 reps, increasing kettlebell weight. Deadlifts: 8-12 reps. Hyperextensions: 8-12 reps. Standing Leg-Thrust Machine: 12-20 reps each leg. (1 set per leg) Leg extensions: 3-4 sets of 12-15 reps. Seated Leg-Thrust: 4 sets 12-20 Calf raises: 3 sets of 8-10 Reverse curl: 4 sets, 8-12 reps. Bruce then kicked with a cable around his ankle. Shoulder press: 3-4 sets, 10-12 reps. Follow Bruce Lees Workout routine for amazing results. CAGLARJUAN SINGLETARY KENPOKARATELY WORKOUTMLQIZDKA= DEADLIFTS=5 X 10 at 135, 5 X 6 AT 145 ,5 X 4 AT 235 POUNDS ; KLEAN PRESS = 2 X 8 AT 85LBS; ,HAMMER ARM CURLS =2 X 9 AT 60POUNDS ; SQUATS = 2 X 12 AT 170 POUNDS ; PULL OVER = 2X 10 AT 80 LBS ; GOOD MORNING = 2 X 11 AT 95 POUNDS ; BENCH PRESS = 9 X 115 ,8 X 120 POUNDS ; UPRIGHT ROWING = 8 X 90 LBS 9 X 9 X 89 POUNDS ; BENT OVER ROWING = 12 X 190 ,11 X 215 LBS; PRESS BEHIND NECKING = 7X 13 AT 50LBS ; 6X70 POUNDS ,3 X 75 LBS ;EXTERNAL ROTATIONA = 11 X 40 ,12 X 40POUNDS ;CALVES = 85 X 105 ,15 X 205LBS ; CRUNCHES = 875 LBS ; SIT UPS = 125X WWW.FEMINSM.ORG WWW.REDROCKRECORDS.COM

Answer: Excellent question! What does Bruce Lee have to do with Ninjutsu?

Question: A reasonable approach for achieving splits? Ok, this one needs good detailed answer. Please don't bother if you don't have real experience in the area... I've started stretching in order to achieve splits (both frontal and side) almost 3 months ago. I'm training in the evening, usually around 8 pm. This because both of my daily schedule and to the way my body reacts to training, which is better in the evening. Before stretching I do some good warm up (about 15 minutes). I do some simple morning short stretches too. I've been doing this every day in the last month. Before, I did them about 4 times a week. But somebody told me I need to practice everyday in order to make progress. When I stretch, I usually do 3-4 sets per exercise. It's a similar approach to bodybuilding training, which I also do. I mainly do one exercise to stretch the hamstrings, one for lower back and one for inner thigh. I eat properly, avoiding sugars and fats. I sleep enough... But I still don't seem to make any progress. It's like I almost never started training! Also, the next day I seem to have lost all I achieved the previous day... :( What am I doing wrong? Please, I only want proven, scientific advice, not mere babble. Thank you for your understanding.

Answer: You're not doing anything wrong. You just need patience. You will get there .... eventually ....

Question: Bodybuilding?? Okay, my workout plan is split up into sections. For example, Monday- chest Tuesday legs, Wednesday- shoulders...etc..I'm very happy with it, but it also means that I'm basically doing each muscle group once a week. I know that when you do some exercises, it works others...but I'm still concerned. I tried to see if there was anyway I could fit each muscle in twice a week, but that's very exhausting. When I go on bodybuilding.com, everyone else seems to split their plans up pretty much the same as I do...but for some reason, knowing I'm doing a muscle once a week just doesn't seem like it's enough. What do you guys think?

Answer: I've been bodybuilding for 6 years.. There is a belief that more is better. This is not true. It looks to me that your program is effective. Stick with it. A friendly reminder, Muscle grows at rest, not while you're lifting. This program appears to stress the resting phase, therefore it should be effective. (assuming you do not cheat on the nutritional part)

Question: Best Bodybuilding workout? I'm not looking for fast results, because I know they don't exist. I am just looking for a bodybuilding workout that will help increase my muscle building gains. I am currently using this workout http://www.bodybuilding.com/fun/workout2.php?name=DEISEL+IN+DAYS&description=THIS+PROGRAM+IF+DONE+PROPERLY+SHOULD+HELP+TO+TRANSFORM+EVEN+THE+MOST+STUBORN+BODIES.&type=Split&different=4&goal=Build+Muscle&days=5&schedule1=N&schedule2on=2&schedule2off=1&person=STYLE&email=WWW.CHAMPBOUND@BODYBUILDING.COM&E1[]=INCLINE+PRESS(ALT+BETWEEN+DB+AND+BB)&R1[]=6-8&S1[]=4&E1[]=INCLINE+FLYES&R1[]=10&S1[]=3&E1[]=DECLINE+PRESS+(DB+OR+BB)&R1[]=6-8&S1[]=4&E1[]=DECLINE+FLYES&R1[]=10&S1[]=3&E1[]=BENCH+PRESS&R1[]=6-8&S1[]=5&sy1[]=dayon11&E2[]=DB+OR+EZ+BAR+CURL&R2[]=6-8&S2[]=4&E2[]=DB+HAMMERS+OR+ALT+CURLS&R2[]=8-10&S2[]=4&E2[]=DB+PREACHER+CURL+OR+CONC.+CURL&R2[]=10-12&S2[]=3&E2[]=OVERHEAD+DB+EXT&R2[]=10&S2[]=3&E2[]=SKULL+CRUSHERS+OR+LYING+DOWN+DB+EXT.&R2[]=8-10&S2[]=4&E2[]=DB+KICKBACKS&R2[]=10&S2[]=2&E2[]=CLOSE+GRIP+PRESSES+OR+DIPS&R2[]=10-12&S2[]=4&sy2[]=dayon12&E3[]=ARNOLD+PRESS+OR+SHOULDER+PRESS&R3[]=10&S3[]=3&E3[]=LAT+RAISES&R3[]=8-10&S3[]=2&E3[]=REV+FLYES&R3[]=10&S3[]=3&E3[]=UPRIGHT+ROWS&R3[]=8-10&S3[]=4&E3[]=SHRUGS&R3[]=10-12&S3[]=4&E3[]=DB+ROWS&R3[]=10-12&S3[]=3&E3[]=BENT+OVER+ROWS&R3[]=8-10&S3[]=3&E3[]=DEADLIFTS&R3[]=6-8&S3[]=3&sy3[]=dayon21&E4[]=SQUATS&R4[]=10-12&S4[]=5&E4[]=LEG+EXT&R4[]=12&S4[]=5&E4[]=HAMSTRING+EXT&R4[]=8-10&S4[]=4&E4[]=CALVE+RAISES&R4[]=10-12&S4[]=3&E4[]=SEATED+CALVE+RAISES&R4[]=10-12&S4[]=3&sy4[]=dayon22&exercount=25&s2r=2 It is pretty intense, but that is what I like. I just need a new one. Any help is appreciated.

Answer: Wtf? Don't listen to the first guy. The workout you're doing now has all the basic things, and that's what many of your workouts will boil down to unless you want to try something completely different. The 666 Workout by Scivation is different and if you do it right you'll definitely feel it the next day. Oh, and if you want to stick with the general idea of your current workout try going through the exercise database on bodybuilding.com and just switch out a few or maybe switch the order you do things or even change your rest time. There are many variables to switch up a workout.

Question: Does this diet sound good for bodybuilding? breakfast-4eggs(3whites one yolk) half cup otmeal and half cup apple sauce one a day multivitamin pill mid-morning snack-30gm protein bar lunch-boneless skinless chicken breast, half cup brown rice, half cup steamed veggies mid afternoon-tunafish on whole wheat dinner-depends on what wife makes(usually something with chicken or beef. before bed-1cup of light cottage cheese plus I have 26gm protein shake before workout and 52gm protein shake with 2 apples after workout. My workout is a 4 day split lifting at the gym. Plus should I still be drinking my protein shakes on off days?

Answer: looks pretty good as long as you're getting over 2000+ calories from that stuff it's pretty much what all body builders eat ronnie coleman eats chicken like 5 times a day and to answer your second question, I drink like 2 or maybe 3 glasses of whey protein even on my off days

Question: Bodybuilding HELP PLEASE!.? Im 183cm ( 6 feet) and 180lbs...ive been bodybuilding for 6 years now but im not reaching that very chiseled body look. ive tryed lots of programmes like body for life ( working 2 muscles groups 3 days a week and 2days cardio -total 5 days a week). should i start doing full body weight workouts?..or should i do split group weight training and cardio on the same day? i usually work out for 1 hour.....and change my exercises every 6 weeks....but i still base my programme on split body weight traing and cardio days.....Ok i make it simple i wanna look like brad pitt...lol....also dont wanna gain too much weight extra just be lean and nice...thats all...thank u

Answer: Try this - it's really a great program and I made some nice gains from it: http://www.elitefts.com/ws4sb/WS4SB.pdf Also, remember that lifting is only HALF of building the body type you want. The other half is diet. Do some research on how to eat properly. Make sure you get the right amount of protein, especially those servings after your workout. Even cutting out bad foods and replacing them with whole and nutritious foods can help. The better the quality of food you eat, the better the quality of muscle that you will build. Some other good sites for researching: www.abcbodybuilding.com www.t-nation.com www.bodybuilding.com