just read a little blurb in Mens Health

Discussion in 'Fitness & Nutrition' started by DCyamaha, Dec 19, 2005.

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  1. DCyamaha

    DCyamaha O-line found

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    said that in a research study at the University of Alabama, the men who did entire body work outs gained more muscle mass than those who did a split routine that only hit each muscle group 1 day a week.

    make sense??

    thoughts??

    I'm thinking of switching up my routine to a whole body workout 3x a week ?

    thoughts??? suggestions?
     
  2. PurEvl

    PurEvl going out gassed and not half assed...

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    you lost me at mens health
     
  3. :mamoru:
     
  4. DCyamaha

    DCyamaha O-line found

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    lol, sorry

    basically said that if you were to do a whole body workout 3 days a week rather than say....

    Monday - Chest/Tris
    Wed - Legs/Shoulders
    Fri- Back/Bis

    hitting a muscle group only once a week, you would gain more muscle
     
  5. 396Hawk

    396Hawk Active Member

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    So thay are saying that hitting a muscle group 3x per week will give you more gains than hitting the muscle group 1x per week??

    THAT IS BRILLIANT!! Those guys should win the Nobel Prize.
     
  6. DCyamaha

    DCyamaha O-line found

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    arg, no, i will get the article and quote it in here later.
     
  7. cavefish

    cavefish You ain't a crook son, you just a shook one

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    For noobs its not a bad idea, if I did full body workouts 3x a week I would die.
     
  8. DCyamaha

    DCyamaha O-line found

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    ok, cave gets it!! :bigok:

    my normal monday looks like this:

    Chest: Flys(5 sets 8-10) Bench (5 sets X 8-10) Incline (5 sets X 8-10)
    Bi: Seated concentration curls (5 sets 8-10) Preacher curls (5 sets 8-10 reps)
    ----------------------------------
    thats a total of 25 sets

    my new monday will look like this:

    Flys (4 sets) Lunges (4 sets) push downs (4 sets) curls (4 sets) pull-ups (4 sets) Abs (4 sets) shoulder press (4 sets)
    -----------------------------
    thats a total of 28 sets


    still about the same amount.
     
    Last edited: Dec 19, 2005
  9. 396Hawk

    396Hawk Active Member

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    Work your whole body (all body parts) 3x/week instead of doing splits which work each body part once a week and you'll gain more muscle. That means that you work each body part 3x/week instead of once/week, right?
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Brian Haycock mentioned that study years ago and is part of the basis for his HST program.
     
  11. Drewski

    Drewski New Member

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    It seemed to work for the old school brolies.

    I’m just finished up an 8 week full body routine and I’ve seen some of my best mass gains ever.
     
  12. procrastinator

    procrastinator New Member

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  13. DCyamaha

    DCyamaha O-line found

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    exactly...thats what they state the study is suggesting.
     
  14. DCyamaha

    DCyamaha O-line found

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  15. Drewski

    Drewski New Member

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    something like that. only problem with HST is that many people tend to lose some strength

    This is the routine I did. and it gave me both size and strength gains

    http://www.t-nation.com/readTopic.do?id=508031

    [​IMG]

    6 exercises a day, min 4 of them were compound movements.

     
  16. procrastinator

    procrastinator New Member

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    No. I dont really lift weights. I just browse f/n wishing i could.
     
  17. 396Hawk

    396Hawk Active Member

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    And that is why I' saying (sarcastically) that they are brillant. It's common sense!
     
  18. DCyamaha

    DCyamaha O-line found

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    :bigok: that looks good too.
     
  19. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    i dont really like HST
     
  20. DCyamaha

    DCyamaha O-line found

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    I think I will make a up a routine from the t-nation article and try that.
     
  21. its a snoozer

    westside for bodybuilders currently on t-nation FTW
     
  22. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    dave is pissed about that article
     
  23. DCyamaha

    DCyamaha O-line found

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    dave is who?
     
  24. Drewski

    Drewski New Member

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    didn't Lyle McDonald write a similar article back in like march or april?
     
  25. DTR rex

    DTR rex New Member

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    +1.

    For people that are just getting into fitness and stength/muscle training this would be a good idea, especially if you are on a time crunch. The benefits are of full body workout three times a week are obvoius, certain muscles get worked on three times a week as opposed to one or two. When I train people, I actually recommend doing this for the first couple weeks (train each muscle for about 15min each, three times a week). This allows people to get used to the pain of soreness more easily, and also allows for more effective workouts since it requires so little to get a workout when you are new to the scene.

    However, for those of us that are more intense with our workout and have been doing this for a while require much more. For instance, for me to get an affective work out (be tired, sore the next day, get a pump, muscles feel worked) on a chest and tri day I am in the gym for a good 1 1/2 hours alone, and that is not counting the time I need to spend with cardio and people coming up to talk to me. A good trap, back, and bi workout will take about 2hours in the gym. If I were to try and target all my usually worked muscles in one day I would be in the gym for about 5 hours and probably kill over and die somewhere inbetween upper back and chest workouts.

    For people starting off though, I do recommend doing this when starting off, or maybe a half-split if they have the time for 4 days a week. 2 days of the week = shoulders, back, traps, biceps, lats. The other two days = chest, tri's, quads, hams, calves, abs.
    But again, this is assuming they are newbs and each muscle workout will probably only take about 15min for it to be rather effective. If I tried to split with that many muscle groups each day I was there would be atleast 3hours (not including cardio, basketball, shower, etc.. which usually takes another 1 1/2 hours):eek3:
     
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