Michael
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Post by Michael on Jun 28, 2018 18:24:00 GMT
I've tried all the different body parts splits which I believe some call bro splits. The only one I never really stuck with was the 5 day split. I've seen some around the internet recommend this split. Has anyone tried the one body part a day split? If so what are your thoughts? I remember Mr. Hutch mentioned he liked this, but I could be wrong.
I think everyone has a different tolerance for the amount of exercise they can do. Like the amount of volume, reps, ect....
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Post by Bruce Tackett on Jun 28, 2018 19:00:23 GMT
Split-Schmit. I do full upper body one day, and legs the next, essentially allowing 48 hours recovery for each. This has always worked best for me.
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Michael
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Post by Michael on Jun 28, 2018 19:15:42 GMT
Bruce upper/lower body is a split. That's one of my favorites to. I like doing something everyday. I just always wondered how working a body part once a week worked for people.
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Post by Bruce Tackett on Jun 28, 2018 19:43:03 GMT
I'm not certain, but I think the one body part per week is something that would be done by advanced bodybuilders.
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TexasRanger
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A little here, a little there...
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Post by TexasRanger on Jun 28, 2018 20:10:56 GMT
Michael - When I've done HIT in the past, I have only trained once a week in many cases. It was a whole body workout, one set each to complete failure* + a forced rep or two and total sets were no more than 6 - 8. I followed the programs for four - six weeks and I think I've posted I added a pound or two of lean body mass, lost a point or two of BF without changing anything else. And, my strength levels increased an average of 17%, but, that included lifts I had not been doing previously so they showed more improvement vs. other exercises. One of the HIT authors, Ken Hutchins, wrote in his first book that he had two clients that trained once a week with two movements and had advised that they take a week for recovery; similar story from one of the HIT gyms where I trained...the owner had several clients that only did 2 - 3 exercises, SS/HIT style, once a week. One was a 50-something woman who looked fabulous...I was invited to watch her workout and just seeing the SuperSlow chin for three or four reps was mind boggling. Mike Mentzer recommended training any "bodypart" three times every two weeks for recovery as have some of the other HIT trainers. Arthur Jones originally recommended training the whole body 3x per week, but, revised his recommendations later and said 2x per week was optimal if you're training properly (per his definition). I did see the best progressions following the advise from both Mentzer and SS/HIT trainers regarding recovery times both in terms of strength and "size". But you have to watch your diet since you're training less and make sure you're adding LBM and not fat -- as you know, some people associate "mass" with muscle, .
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Deleted
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Post by Deleted on Jun 28, 2018 20:49:42 GMT
I prefer body part days like, leg day, arms day, shoulder day and chest and back day. I get more intense than doing a full body routine.
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MBS
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Post by MBS on Jun 28, 2018 20:58:27 GMT
Recovery times shouldn’t be set in stone. A lot depends on the level of intensity you bring to your workout, and your age. I’ve done very intense workouts in the past that had me so sore that even 72 hours after a workout, just the thought of stressing those muscles made me cringe. We need to recover to the point that we look forward with enthusiasm to working those muscles again before we proceed. Otherwise, our results will be stunted, and we risk overtraining.
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TexasRanger
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A little here, a little there...
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Post by TexasRanger on Jun 28, 2018 20:59:09 GMT
I prefer body part days like, leg day, arms day, shoulder day and chest and back day. I get more intense than doing a full body routine. How many sets are you doing per bodypart? Wondering as one HIT set to failure is all you'd need.
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Post by Bruce Tackett on Jun 28, 2018 21:06:22 GMT
I prefer body part days like, leg day, arms day, shoulder day and chest and back day. I get more intense than doing a full body routine. The problem with that is that chest and back exercises necessarily involve your arms. That's why I do a full upper body workout all together, and then ah'm a no worry.
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TexasRanger
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A little here, a little there...
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Post by TexasRanger on Jun 28, 2018 21:34:20 GMT
Interesting thing for me? I quit "arm" work until recently and saw absolutely no difference in size or strength...a couple of weeks ago, I did one set of concentration curls and used the same weights as a couple of months prior, maybe a rep or two short of my previous "high".
I got the idea from other websites where other people have found the same thing, plus, it saves on the biceps tendon wear & tear where it attaches to the shoulder. A lot of grind takes place when you're curling per my MD and if heavy rows and chins can do the same thing, well, saves me a few minutes.
Still think back to this from Jones...
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Bob50
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Post by Bob50 on Jun 28, 2018 21:42:13 GMT
I love moderate KSHD training because it allows 24 h recovery. Sometimes, if I feel good, I can train selected muscles 2 times/day. It is a really nice thing if you can perform exercise daily to gain/keep muscles, strength, flexibility in combination with some Zen practice.
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Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
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Post by Michael on Jun 28, 2018 21:58:26 GMT
Recovery times shouldn’t be set in stone. A lot depends on the level of intensity you bring to your workout, and your age. I’ve done very intense workouts in the past that had me so sore that even 72 hours after a workout, just the thought of stressing those muscles made me cringe. We need to recover to the point that we look forward with enthusiasm to working those muscles again before we proceed. Otherwise, our results will be stunted, and we risk overtraining. I agree with recovery times shouldn't be set in stone. Everyone is differant and some have a higher tolerance for exercise. There's alot of variables that go into recovery as You have mentioned.
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Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
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Posts: 5,294
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Post by Michael on Jun 28, 2018 22:19:39 GMT
Michael - When I've done HIT in the past, I have only trained once a week in many cases. It was a whole body workout, one set each to complete failure* + a forced rep or two and total sets were no more than 6 - 8. I followed the programs for four - six weeks and I think I've posted I added a pound or two of lean body mass, lost a point or two of BF without changing anything else. And, my strength levels increased an average of 17%, but, that included lifts I had not been doing previously so they showed more improvement vs. other exercises. One of the HIT authors, Ken Hutchins, wrote in his first book that he had two clients that trained once a week with two movements and had advised that they take a week for recovery; similar story from one of the HIT gyms where I trained...the owner had several clients that only did 2 - 3 exercises, SS/HIT style, once a week. One was a 50-something woman who looked fabulous...I was invited to watch her workout and just seeing the SuperSlow chin for three or four reps was mind boggling. Mike Mentzer recommended training any "bodypart" three times every two weeks for recovery as have some of the other HIT trainers. Arthur Jones originally recommended training the whole body 3x per week, but, revised his recommendations later and said 2x per week was optimal if you're training properly (per his definition). I did see the best progressions following the advise from both Mentzer and SS/HIT trainers regarding recovery times both in terms of strength and "size". But you have to watch your diet since you're training less and make sure you're adding LBM and not fat -- as you know, some people associate "mass" with muscle, . Texas, I know HIT has worked for plenty of people. It's great that You had those results. Yes that stuff is pretty intense so I definetlly could see it working and why One needs so much recovery. This is no knock on the insights You wrote because they were great and I find them very interesting. I don't think HIT would be for everyone. Take me for example. Imagine you have to work physically everyday. You either have to workout in the morning or evening. If I did HIT in the morning I'd probably be in a coma before work, . There would be no way I'd be able to do my job duties. Or, if I worked all day and came home already tired. If I did that HIT workout I'd probably wake up late for work the next day. I remember the first time I did isometrics with a strap. I went all out with a full body workout. Felt great while I was doing it. When I was done I drank water sat on the couch and woke up 3 hours later. I was in a total daze. I was burnt out. Again, no knock on HIT. It works and Your insights are very informative. HIT is a totally differant animal and is differant than the one body part that I was talking about. You have my respect for doing those workouts.
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Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
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Posts: 5,294
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Post by Michael on Jun 28, 2018 22:32:44 GMT
I prefer body part days like, leg day, arms day, shoulder day and chest and back day. I get more intense than doing a full body routine. Henry correct me if I'm wrong about what You're doing. The less body parts one does a day the more volume per what most bodybuilders do. So if You're working out like this how many sets are You doing for each body part? I seen some people going with the one body part a day thing. Never stuck with it long enough to have an opinion. I've tried all the splits and even the whole body thing three times a week. Honestly I didn't see much of a difference in any of them. I prefer to work each body part 2-3 times a week.
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Post by Bruce Tackett on Jun 28, 2018 22:38:03 GMT
Interesting thing for me? I quit "arm" work until recently and saw absolutely no difference in size or strength...a couple of weeks ago, I did one set of concentration curls and used the same weights as a couple of months prior, maybe a rep or two short of my previous "high". I got the idea from other websites where other people have found the same thing, plus, it saves on the biceps tendon wear & tear where it attaches to the shoulder. A lot of grind takes place when you're curling per my MD and if heavy rows and chins can do the same thing, well, saves me a few minutes. Still think back to this from Jones... I have heard a couple of people swear by dead lifts as the mega biceps developer, Mags being one of them.
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