By Paul DeSimone coach and trainer www.officialgymwarriors.com
I have been a champion coach and trainer for 25 plus years now. Here is some real info to help people understand 1- why pro bodybuilders have coaches like me, and 2- why you need a coach like me.
I think I’m going to write a full on informative article today based on 30 years of experience. When we lift weights on the regular it becomes almost a daily ritual. Pushing yourself in the gym makes you feel like working and defines the word working out. But what pushing and pushing to much can be the reward to risk. Everyone has an optimal risk to reward type of training style. Basically there are several types of training styles that work. Several can work for one individual. But what one fits your life style best is really how you determine what type of training you should use. Without getting into steroid, or hormone use for recovery. Let’s just talk about putting everyone on a level playing field. Now let’s talk about styles and splits
Push pull is a type of training where you do opposing body parts. Meaning kinesiology. Your using a science type of training. Anatomical this type of training can produce excellent results. But it can over or under train small muscle groups, and greatly over train large ones. Especially if you don’t fully understand exercises and correct form. Which 99% of all lifters don’t? For instance most don’t even follow that your training biceps and triceps together on same day! If you don’t do that you don’t understand push pull.
H.I.T. Training
Mentzer mentality and I mean Mike Mentzer the true inventor of hit training. Was developed over a 30-year process. Hit training involves doing a few warm up sets and uses 2 types of training style either a push pull mentality or a single body part mentality. Meaning you either train 1 body part to a 4-6 rep range failure. Or you do a push pull opposing muscle groups 4-6 rep range failure. The science studies behind this type of training back that it’s one of the best types of training. The cons of hit.
The Maine concern with hit training is actually following the training pattern correctly without over taxing the muscle. It also creates massive amounts of stress on the muscle tissues which in turn creates super high cortisol levels that if you have opposing high stress working environment you could do a lot of harm. And injuries in this type of training are the most prevalent.
Power Building
A powerlifting/bodybuilding type of training that become very popular in the mid 1980s created some of the biggest and most massive bodybuilders. The deadlift , squat and bench are the main lifts that this style uses as corner stones. The small lifts and basic exercises involves more dumbbell and free weight then the use of machines. Machines are minimal use in this progressive style of lifting.
The cons of this are usually over training, cortisol levels too high, and imbalance in certain muscle groups.
Single Body Part
This type of training was developed by natural bodybuilders who understood overtraining concepts of the above methods did not work well without high test levels or the use of drugs. So it was developed that a 1 muscle is worked per day with Friday being an arm day where the entire arm is worked out. On chest day you only train chest but the exercises you chose could determine how much shoulder or triceps was involved. On back day again bicep was not trained specifically but if you did pull downs or rows you would feel the bicep as a secondary muscle being trained.
Cons under and over training can happen easily if the person training doesn’t understand how to work out correctly. Imbalance of body part can easily happen due to lack of proper form or training. But overall it’s a top tier training method.
Training splits are how many times you break your workouts up and on what days this is basically where most people make or break! It’s also the least understood, and most underrated! You can Try any or all of the styles above but the frequency’s that you use below determine the outcome.
2 Days On 1 Day Off Split Full Body
Made famous by Joe Weider is probably one of the most talked about training splits this is when you train the whole body over a 2 day period and then take one day off the workouts are split in small body part in am and large group in pm. Push pull is usually incorporated into this type of training split. Rapid muscle gain to no muscle gain is usually reported. Meaning it either works for you or it doesn’t. This type of training is Synonymous with steroid use. It’s virtually impossible to see gains without the use of drugs because of the overwhelming amount of volume. This is the reason overtraining become a thing.
5 Days On 2 Days Off
Most used with single body part training and allows for most to get adequate rest and recovery depending on the volume during the 5 days. Pros steady gains in muscle over an entire year. Cons the gains come slower but add up. This also can be very militant and regimented which can be good or bad for people. Missing a day is not an option, so you don’t have variance. Workout complacency is common. And you can’t stray from variety Mondays workout depicts Tuesdays choices for exercises. So if you have no clue what you’re doing you need a coach who can map this all out. For some people it’s not enough for others it can be too much too soon.
Rotating Schedule
3 Days On 1 Off 3 On 2 Days Off
Your work outs and rest is spread out greatly. The days you lift change each week making it easier if you go to a commercial gym. But no one will ever know what you’re going to do. The body’s rest is good for natural bodybuilders, good health and mental clarity. Excellent cortisol levels great for rebalancing cortisol levels in people who have competed to much or bun out. This training uses off days as full rest days that can include abdominals. It also gives legs an 8 day shuffle so that your only training legs once every 8th day. The cons are under training , and too much rest for some people. Use of anabolics for this type of training is uncommon this is a true natural bodybuilding type of training pattern. It also can be not good for people who need a militant mind set where you everything is laid out before hand for them to follow. It’s variance can be bad for anyone with ADHD giving to many options and loss of schedule.
H.I.T. Mentality 1 Session Per Every 3-6 Days
Train 1-2 times a week hit training concept. Is a really weird split basically you have no volume ,5-6 rest days. You train push pull concept upper body in 15 min on day one and lower body on day 2 doing only 1 exercise per. So basically legs workouts is as follows , squats, leg curl , donkey kicks and calf raises. You would do that in 15 min 2 warm up sets and then no rest doing 4-6 reps per 1 set. Per body part those reps consist of 4-6 seconds per rep meaning you have to get the negative or it’s not correctly done. So 1 set is 24-36 seconds long do the math 15 sets total the warm up sets is 1 min each. So your spending about 2 min on each exercise in total the 15 min time gives you time to load waits and drink water.
There are other types of training splits but these are the most common and probably the best to choose from. Personally the joe Weider concept I found to be the absolute worst training concept of all time. In all my 30 years of lifting I never saw anyone gain a single pound of muscle on that training program without losing it all right after.
If you are interested in being coached by me for training please contact me below jacked2222@gmail.com
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