5 day splits good for hardcore NATTY BBers?

[MobyDickFace]

Asking this because I have seen people progress amazingly all natural with just a simple push/pull/leg routine... However I tried this, and it feels like some of my muscles are getting shortchanged because my body feels like it needs a ton of volume now. For ex: I switched back to chest/tris, back/bis, shoulders/traps, legs.... However after an intense chest/back workout now it feels like trying to hit any arm workouts afterwords is gonna send me well into overtraining fatigue (i experienced this before trying to work to many muscles with high volume in one session).

This leads me to believe maybe a chest, back, shoulders, legs, arms split would be more beneficial as i can hit each muscle group with maximum intensity/volume while bulking getting my novice gains (and also not short changing any muscle). With a ton of calories(most healthy) and rest its hard for me to feel sore anymore even after training with high volume/intensity. Only downside to this is I only get to each each muscle group once every 6-7 days. Is this going to be better in the long run however? I plan on lifting religiously until my body will no longer allow me to so im in this for the long haul.. This shit is addictive. Would like to be able to develop a respectable physique within my first 2 years.

 

[clman8585]

Dude your killin me with all these training threads. My honest opinion is if you are still asking training questions then you are not ready for juice. Hopefully you learn your body and how to train it properly before you start using aas.

 

[clman8585]

Try checking out the training forum?

 

[Black Beard]

How many sets/reps/exercises per body part?

 

[MobyDickFace]

Dude your killin me with all these training threads. My honest opinion is if you are still asking training questions then you are not ready for juice. Hopefully you learn your body and how to train it properly before you start using aas.

Not considering using AAs bro. Wanting to know if a 5 day split is still good for people who aren't using aas. The whole reason for these posts is so i can try to analyze the quickest most efficient way to train coupled with a proper diet with proper rest to maximize results. Im still learning here and you guys are definitely speeding up the process =)

How many sets/reps/exercises per body part?

12-16 sets max per session. Will typically make a few of those drop sets. 3-4 exercises per body part total per session usually. For example today was back day... hit pullups, deadlifts, dumbbell rows, seated rows

 

[clman8585]

Oh sorry I thought this was the anabolic steroid forum. My B

 

[Black Beard]

Sounds like too much volume. Especially with the drop sets and since you aren't on gear. If you want to keep that sheer amount of volume, you will have to take the weekend off as well. Example: M, W, F workouts with weekends off. A true natural bodybuilder will benefit more from the extra rest time. A chemically enhanced bodybuilder can handle the extra volume. Protein synthesis is WAY up and so is recovery time.



Calm down clman, we're to help each other.

 

[MobyDickFace]

Sounds like too much volume. Especially with the drop sets and since you aren't on gear. If you want to keep that sheer amount of volume you will have to take the weekend off as well. Example: M, W, F workouts with weekends off. A true natural bodybuilder will benefit more from the extra rest time. A chemically enhanced bodybuilder can handle the extra volume. Protein synthesis is WAY up and so is recovery time.

What if you have ultra healthy T levels? my natty test is at 700 and i used to get super sore when i started lifting and now i hardly feel anything even with the high volume and intensity. My brain seems to think that i can handle it since on a caloric surplus with the right macros + healthy T levels + good rest. My cuz got ridiculous results lifting 7 days a week on a 4-day split and he was natty as well. (im only stating this things to convey the reasons why i feel a 5day split with rest days being on a how im feeling basis might be more beneficial than a regular push/pull/legs)

 

[Black Beard]

If you feel like one of your body parts can't keep up, then try moving the days around or reduce the volume. If you have no symptoms of over training, that's what i would do. I would probably stop doing drop sets and put more focus and lifting more weight every few weeks. My T levels are also +700 ng/dl I stick to low volume HIGH intensity training. I train three times a week with weekends off. I've tried it all and i mix it up. Right now i'm doing a two body part split for each workout, similar to yours. Focus on progressive overload(upping the weight) Don't worry about the fancy drop sets, etc. You're on the right track my friend.



so basically, drop the drop sets. If you start recovering normally, stick to your current split. If you are putting up more weight consistently every week or so, keep doing what you are doing, if not, then cut back further. All you gotta do is listen to your body .

 

[MobyDickFace]

If you feel like one of your body parts can't keep up, then try moving the days around or reduce the volume. If you have no symptoms of over training, that's what i would do. I would probably stop doing drop sets and put more focus and lifting more weight every few weeks. My T levels are also +700 ng/dl I stick to low volume HIGH intensity training. I train three times a week with weekends off. I've tried it all and i mix it up. Right now i'm doing a two body part split for each workout, similar to yours. Focus on progressive overload(upping the weight) Don't worry about the fancy drop sets, etc. You're on the right track my friend.



so basically, drop the drop sets. If you start recovering normally, stick to your current split. If you are putting up more weight consistently every week or so, keep doing what you are doing, if not, then cut back further. All you gotta do is listen to your body .

Thx bro, yea my recovery is lightning fast... even with high volume lol. and my lifts are all going up. They were even on a 4 day but after chest and back days it feels like my arms are totally getting short changed trying to hit em after an already intense session!

 

[kevib101]

Sounds like you're over training. Consider splitting your workouts into upper body lower body. Do two core exercises per major muscle group (3 sets each) and one exercise for bi/tri (3 sets). raise the weight you're using and lower the reps to 3-6. Do upper body one day, legs the next, then rest one day, then start again with upper, lower, rest.

I've had amazing results doing this!

 

[Black Beard]

Yeah mess around with the arms schedule. Sounds like your routine is working well. Good luck