Your Body Part Split isn’t Dead – Go On

 

Grow From TRAINING JUST ONE BODY PART? FRIDAY Q AND A

Video taken from the channel: Natural Gallant Bodybuilding


 

I Actually Agree With Chris Jones Points The Other Day On Body Part Splits For Those Who Keep Askin

Video taken from the channel: Jason Blaha’s Strength and Fitness


 

WARNING! Splits Are F*cking Up Your Gains! | “Full Body” Vs. “Splits”

Video taken from the channel: Brandon Carter


 

Doesn’t Muscle Overlap From Big Compounds Prove Body Part Splits Are Not Inferior?

Video taken from the channel: Jason Blaha’s Strength and Fitness


 

Here’s Why I Like Hitting One Body Part A Day

Video taken from the channel: Uzoma Obilor


 

A T-Nation Article Declares, “Bodypart Splits Are Dead”

Video taken from the channel: Jason Blaha’s Strength and Fitness


 

Body Part Splits Are Dead! Or Are They?

Video taken from the channel: Massive Iron Steve Shaw


The Body Part Split is Not Dead Get Over It — Tiger Fitness. Recently, it was proclaimed that body part splits are dead. Find out why Steve Shaw says they are alive and well, and may be worth consideration. Recently, it was proclaimed that body part splits are dead.

Find out why Steve Shaw says they are alive and well, and may be worth consideration. To be honest, they will probably be correct in dissing body part splits. Most people train with a split routine because they do not know any better. Many people that are trying to get into great shape end up causing injury or over-training to the point. A body part split will not be very effective unless you have already built a solid foundation of muscle over a number of years.

A push-pull or upper-lower split is far more effective at building muscle or burning fat, maximising volume and optimising your hormones, whilst still giving your muscles time to recover and grow. About the Author: Rob. A body part split refers to a training plan that focuses on training one specific major group of muscles per session. While this might work for the professional bodybuilders you admire, that doesn’t necessarily mean it will bring you optimal results as well, especially if you’re a beginner. It’s really simple: the regular body part split training program doesn’t make the best use of.

It is a lot simpler for serious bodybuilding to do single sessions for body parts. For example, if you go in and train chest, you might want to hit a couple compound movements and a few different fly movements making sure you get in some incline, decline, and flat work while focusing on weaknesses and hitting a specific volume target. The idea behind this style of program design is straightforward – divide the body into parts, directly train each body part with at least one exercise per session, build big muscles, get kinda strong all over, feel like a winner. Let’s see how it all comes together.

Eleven Ways to Sunday. The answer is yes and no. “Once the human body dies it takes several days and maybe a week or two before all parts of the body shut down and stop functioning completely,” psychic and spiritual. Of course, types of split routines and muscle groupings are almost endless: 2 Day Body Split In Half: Lower Body On Day 1, Upper On Day 2. This, to my mind, does not make much sense despite the fact it’s a common split. The problem here is on day 1, you do legs. On day 2, you have to do everything else that’s back, chest, deltoids, triceps.

Body part splits can work. My boss is an animal. He’s 50. Squats and deads 6 plates, and benchs 4 and uses a body part split.

But I would say guys like him are the exception, not the rule. How many guys do you see in the gym using body part splits with 12 inch arms, doing endless sets of curls, in pursuit of the perfect body. Body part splits are a great way to break up muscle groups over the course of 3-5 days and really focus on 1 or 2 muscle groups at a time.

You want to focus on only a few muscle groups each workout Once you have been working out for a while, you may decide that your muscle groups need more attention that just 1 exercise per workout.

List of related literature:

One response to this argument, though, is that we can say that the body is not dead but the person is.

“Great Debates in Medical Law and Ethics” by Imogen Goold, Jonathan Herring
from Great Debates in Medical Law and Ethics
by Imogen Goold, Jonathan Herring
Macmillan Education UK, 2018

The body is not alive without its head, nor the head without its body.

“Blaise Pascal: Reasons of the Heart” by Marvin Richard O'Connell, Mark A. Noll, Nathan O. Hatch, Allen C. Guelzo
from Blaise Pascal: Reasons of the Heart
by Marvin Richard O’Connell, Mark A. Noll, et. al.
W.B. Eerdmans Publishing Company, 1997

Nor is resurrection just the body coming “back to life.”

“Salvation: What Every Catholic Should Know” by Michael Patrick Barber
from Salvation: What Every Catholic Should Know
by Michael Patrick Barber
Ignatius Press, 2019

If functions of other parts of the brain or of the brain stem continue, the person is not dead.

“Practical Decision Making in Health Care Ethics: Cases and Concepts, Third Edition” by Raymond J. Devettere
from Practical Decision Making in Health Care Ethics: Cases and Concepts, Third Edition
by Raymond J. Devettere
Georgetown University Press, 2009

Body is in this sense “a corpse,” and hence it is already dead.

“The Columbia Guide to Standard American English” by Kenneth G. Wilson
from The Columbia Guide to Standard American English
by Kenneth G. Wilson
Columbia University Press, 1996

But the physically paralysed are never called ‘body-dead’.

“The Ancient Guide to Modern Life” by Natalie Haynes
from The Ancient Guide to Modern Life
by Natalie Haynes
Profile, 2010

Proponents of full body storage argue that while the head is indeed critically important, it is not sufficient for a fully functional revival.

“Encyclopedia of Death & Human Experience: 1-” by Clifton D. Bryant, Dennis L. Peck
from Encyclopedia of Death & Human Experience: 1-
by Clifton D. Bryant, Dennis L. Peck
SAGE Publications, 2009

The body is dead as a whole, but the biological properties of the component parts may still be demonstrable.

“Essentials of Forensic Medicine and Toxicology, 1st Edition” by Suresh Chand
from Essentials of Forensic Medicine and Toxicology, 1st Edition
by Suresh Chand
Elsevier Health Sciences, 2019

And the body itself, so long as all the parts are united and it remains in one form, continues as a human being, but if the parts are separated or torn apart, then it stops being what it was.

“The Consolation of Philosophy” by Boethius, Anicius Manlius Severinus Boethius, David R Slavitt, Seth Lerer
from The Consolation of Philosophy
by Boethius, Anicius Manlius Severinus Boethius, et. al.
Harvard University Press, 2008

It is appropriate that this term should have been used rather than other terms denoting resurrection because this same word is used in verses 7, 8 and, more particularly, because “died and lived” is parallel to “the dead and the living” in the latter part of the text.

“Epistle to the Romans” by John Murray
from Epistle to the Romans
by John Murray
Eerdmans Publishing Company, 1997

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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45 comments

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  • Body part splits ARE dead.
    Let it go already. Science has already laid it to rest, again and again and again and again.
    Some people simply refuse to accept facts.

  • I do whole body and split too.. very usefull information. I have been doing many things very wrong according this video. I am glad for this dudes!

  • yeah good article Steve..I work in a gym and the key reason for lack of gains on ‘bro’ splits are pretty much the ones you presented.

    If guys went in with more focus on progressive overload, and actually TRACKED their main lifts at least they would do so much better. Most just go in and do a bunch of random exercises to try fatigue and pump the muscle up as much as possible but with no real progression schemes, and therefore make mediocre gains. Not to mention the tendency to avoid the main compound lifts! The guys who do well on splits are focused, focused on progress and focused on their workout, they aren’t there just flailing around chatting for 40 minutes, they go in and get shit done.

    I myself have become more of a frequency guy and I do an upper/lower routine, however I do keep an open mind and don’t dismiss split routines completely. Whereas some people on the internet straight up say ‘splits dont work for nattys, end of discussion’, in real life however I have not come across one person who dismisses split routines in the manner that people do behind a keyboard. Because even the most anti-bros out there, do realise deep down that although splits may not be ‘optimal’ on paper, they certainly can and do work IF one is progressively overloading and eating/sleeping adequately.

  • I get away with the alcohol thing but that goes back a long way in my family (genetics?) and I’m fairly sure I could have even BETTER results if I stopped drinking (I drink every night if that tells you anything). I probably drop 1-2 workouts a month because of heavy drinking nights. Jiu Jitsu helps but still.

  • i also agree to go with what you enjoy, I have been on Blaha’s novice program after bro splitting in the 8-12 range. for about 6months. it is different but i am beggining to enjoy it

  • 2x upper and 2x lower
    Upper Aflat, incline, rows, pullups, skulls, curls
    Upper Bflat,incline, shoulder, skulls, curls

    Lower Aback squat, front squat
    Lower Bback squat, DL, front squat

  • The body part split dilemma. Doesn’t work as well for the genetically poor/average person not on drugs. Works amazing for the genetically above average/superior person on drugs. The problem you ask? The person with poor/average genetics will always look poor/average when compared to above average/superior genetically gifted person on drugs or not regardless of how hard they train or how they train. As that one NBA announcer said, “all the heart in the world doesn’t beat talent.” Kind of goes with this.

  • Nah push pull legs works great. What I do is I start with bench press on my first push day and progress overload and on my second push day i start with OHP. The rest of the exercises are just accessories to get a good pump. Long story short. Progressive overload on your Benchpress, OHP, squat, dips and pullups to see amazing strength and muscle gains as a natural athlete. Regular bro split works as well as long as you keep increasing in strength. Strength=muscle. Research shows that 6-8 sets per week per muscle group is optimal for muscle development. Don’t listen to that mr olympia guy telling you that once a week is not enough. He’s on steroids so his muscles recover faster and his protein synthesis is way faster. End of story

  • FS the point of a PPL is to double the frequency and have the same volume in the week just over different days and can incorporate different exercises if you want

  • chest/back
    shoulders/legs
    off
    chest/back
    shoulders/legs
    off
    off
    Tried doing shoulders on chest day and couldnt do nearly as much weight. This works best for me at the moment

  • Here’s a response to your debate of volume. Lets take a push day for example. Yes in a typical push day you’ll hit 2-3 chest movements compared to a bro split in which you would hit 5-6. However, in a push pull legs split your doing it twice. So you’ll still end up having the same amount of volume for your chest in a given week. The advantage now is muscle protein synthesis, which in naturals lasts for up to 48 hours after you train a muscle. After that, that muscle is not growing. So by doing a push pull legs split, you are able to keep that synthesis going for longer on a given body part. Volume is not the key for naturals, progressive overload and frequency is. Just giving you the other side of the argument, uzoma. No hate intended. wish you the best!

  • My arms actually got bigger and stronger by doing full body workouts. Body part splits are a waste of time especially if you’re trying to get stronger along with getting bigger.

  • My problem with some fullbodys:
    After squats/leg work, everything else will suffer..
    barbell only mentality.. I feel I get a much better contraction on most lifts when using the DB variation.. that includes benching shoulder pressing and rowing.
    Less weekly volume than PPL or Split.. People say ” it was enough for Arnold and reeves” no, it wasn’t… they spent hours in the gym, in which case I would say fair enough, but naturals don’t have the capacity to do so…
    This is why I choose less frequency, even though I actually enjoy fullbodys.

  • I’ve been doing Full Body, 3 days a week for the last 6 months after seeing an old Leroy Colbert video about natural lifters. I’m in the best shape of my life right now LOL

  • #BROSPLITS
    MONDAY CHEST
    TUESDAY LEGS (QUAD DOMINANT)
    WEDNESDAY BACK
    THURSDAY LEGS (HAMSTRINGS DOMINANT)
    FRIDAY SHOULDERS
    SATURDAY TRICEPS AND BICEPS

  • Hey Jason, what would happen, theoretically, if your daily caloric intake needed to be 2000 cals to maintain, but you were to exercise and burn 1000 calories per day, yet you still ate 150 grams+ of protein and generally had a good diet for building muscle? Calorically, people seem to think that this would be the same as eating 1000 calories per day, yet just using critical thinking we know that doesn’t seem to make sense. You’re still taking in plenty of food every day and getting plenty of protein, seems like it should burn more fat

  • Can’t understand why you agree with him. He cleverly forgets to mention that you will get to your natural limit faster with 3x per week split. 

  • Whenever i cut after a months of feasting wholebody 3x a week with I.Fasting is working real fine. Then after i got my desired weight, that’s where I do the splits.

  • Our bodies are made to do any kind of lifting, it’s not made to only do one thing one way, it works best when things change. For a few months you can do splits then for few months you can do something totally different and your body would benefit really well every time something changes forcing your body to improve and over come that change

  • If i’m not mistaken,Joe Weider invented the body part split,aptly named “The Joe Weider split routine” as well as the “Joe Weider double split routine”.
    He forgot to mention the D’bol,Dec and Testosterone to be used along side it.
    Its interesting to note that if you watch Pumping Iron or read the Pumping Iron book,all of the Golds gym members seemed to train this way but only Arnold and his elite group had any sort of size or strength,the minions in the background slaving away 6 days a week looked like they didn’t even lift at all.
    This is where the big lie about supplements started….”Take this crash weight gain powder and you too,could look like this!” Lol

  • i do push pull legs, and hit about 4 exercises for each muscle group and spend about 1hr:30min in the gym i rest about 1-2 mins per set and also my sets/reps vary based on how i feel, usually higher sets and 6 to 12 reps.

  • I’ve noticed most people who know their shit do a full body or at least advocate it in some form. Honestly I don’t see the appeal of doing these 2x a week or even sometimes 1x a week routines. Frequency (3 or even 4x a week) builds more muscle AND strength than doing 5 exercises to hit each muscle once or twice a week.

  • If you’re here arguing for one or the other then you’re clearly more enthralled with you ego then busting your ass. Still waiting for the day when our community can just look at the scientific data and decide for ourselves what works best. But hey what do I know.

  • I moved to Am and Pm workouts. Not everyone can do that.
    Biceps AM then Chest PM
    Legs Quad focus (All one workout)
    Triceps AM then Back PM
    Posterior Day/Rack Pull, Glute Bridges, Hanstrings AM then Shoulders PM.
    Sometimes I may not be able to get the PM or AM workout, so I will just hit both that day in the AM or PM. Or I can carry one body part over to the next day.

  • Yeah I do one part a day. Usually I’ll start with 15 minutes of cardio, then four different exercises to a total of around 200 to 250 reps in total. Each set between 8 to 15 reps

  • Dorian Yates trained only each body part only once a week and he had a more grainer and granite like physique even more than Lee Haney. The advantage of the hitting a bodypart twice a week is that you can organise one session to be very short intense and with very heavy weights and low reps focusing on mass and power and latter in the week do a lighter, high rep session focusing on shape and definition. The old school bodybuilder had more shape and symmetry to their physiques because they did more high rep workouts.

  • nah, going to failure just needs more relaxation. Going to failure is 100% that you are making the best gains. Fail, eat, relax, sleep. repeat. You just destroring the muscles yeah, but if you have the proper time sleep(8 hours) eat good and relax in general. you making the best gains ever. Its not that good, if you train every day. But FULL BODY-UPPER LOWER whcih have days in between for muscle relaxation they need to reach failure point to have the BEST WHAT SO EVER GAINZZZZZ. Thas my humble opinion of course.

  • So what kinda audio production setup do you have?. do you use all soft synths?. or both hardware and software?.. or Digital Audio Workstation?.. or tape?

  • i think the best split, its what focuses more on your weak points, for me my chest is my strongest body part so hitting it hard one time a week is enough for me, but my width is not on point so im training my back and shoulders two times per week, my point is guys dont over complicate things just be smart and do what suits you best.

  • So, I’m doing a upperbody lowerbody split. Mon/thurs Tues/Fri. I like what’s going on, but I want to know if anyone else does this and have had success? Weds/Sat I do arms or other accessories

  • full body workouts are great for beginners…but once you get to a certain level of strength, it’s very difficult to do more than 2 bodyparts in a workout, never mind your entire body…how can you possibly give equal attention to all body parts, if you’re dead tired by the end of your workout…and to do a full body, you volume must be significantly decreased. there’s a reason why not one pro bodybuilder for decades does full body…they all do split..I’m sure full body can work, if you cut way back on the volume…but to keep the same level of intensity, doing all major body parts in one workout is very very tough…

  • What if I Split:
    1 dayChest and Tricep
    2 dayBack and Bicep
    3-Legs and shoulder
    4Full body workout

    Any recommendations? or this routine is correct?

  • Hey jason, big fan! Can you discuss nutrition and protein absorption when intermittent fasting? Is it good bad or indifferent for both losing and gaining weight? I tend to starve myself for the entire day and eat a large meal in the evening as I find it easier to do that than portion control. Admittedly that sounds like a bit of an eating mentality problem, but it seems to work for me, any thoughts?

  • I’m doing the Texas Method and chose to do a 4-day upper/lower version of it.
    The classic TM is 3-days per week full body but in Rippetoe’s book there are also 4 day upper/lower split options, I’m doing this one:

    Mon: Bench intensity (1×5), Press volume (5×5)
    Tue: Squat intensity (1×5), Deadlift accessory (3×8 SLDL)
    Thu: Press intensity (1×5), Bench volume (5×5)
    Fri: Deadlift (1×5), Squat volume (5×5)

    Adding 5 pounds per week

    Classic TM also adds 5 lbs per week on the big lifts. So I guess as long as you’re making the same progress (being able to add the 5 lbs per week to your lifts), it won’t make a difference which version you choose. Even though one is full body and the other an upper/lower.

  • For push days you can do 4 chest exercises and 2 Shoulders the first day and next push day do 4 shoulder exercises and 2 chest. You don’t need massive amounts of volume to grow. Even on my Pull days I do 4-5 for back, 1-2 exercises for rear delts and 3 exercises for biceps.

  • I think the “benefit” of splitting things up is that people don’t have to do squats everyday, and people are all about not doing squats. Even you dont do squats, lol.

  • I notice a lot that there are a lot of guys with decent pressing strength, but zero back, and zero legs.

    Like you say, the pressing muscles are getting more frequency, and this is why we see plenty of guys with what I call ‘strong pushing muscles but chicken legs and no back’ syndrome.

    I used to be exactly the same, since I switched to an upper/lower both my legs and back have made really good progress. Prior to switching to u/l I had very weak rowing strength, and my legs were not great either. I was part of the ‘benching 2 plates but only rowing 24kg dumbbells’ club lol.

    however, loads of guys are married to the body part split, ‘its the best way to train’ they say, ”theres no way you can hit a muscle 2x a week and grow’ bla bla. To be honest for advanced lifters it is not that bad to do the bro split..but it sucks balls for most people, in fact in tends to suck for most beginners unless they are really focusing on progression and eating a lot (which most dont).

  • Hey Jason, I recently did a deload week, and now the following week I’m experiencing a lot of DOMS after sessions. ( I’m doing your novice program) is this a sign that I deloaded wrong or a normal occurrence?

  • A lot of people hate this dude but all I see is chill energy! Keep crushing the game bro! And ayyye hair gains gotta rock the length ������

  • Yeah 48 hours, wasting muscle gain etc. Depends, people always say you’re not eating enough or you don’t sleep enough etc, depends on your lifestyle. I worked a heavy job, I tried PPL, upper & lower in the most intelligent ways I could.. research papers, YouTube, PTs, coaches etc wasted alot of money too. I went snap city and I didn’t go gym anymore tbh i hated it & the program I actually liked doing was the body part split. Internet told me it was a shit program and don’t do it, true? maybe? Rode that bandwagon too.. but I decided to do it anyway and It kept me coming back so i just did what makes me happy. Gym doesn’t feel like a chaw anymore, gains were great too.

  • I train 6 or 7 days a week and I have alot of gains.  The dude speaking about working the chest 1 time a week, what is this nonsense lmao?  The only part I train 1 times a week is my legs since im sore for a week straight, this training draining alot and it last for 3 hours.  Beside of that I train every other body part 2 or 3 times a week.  If one day I train back and chest, the other it’s going to be shoulder and biceps and I just alternate regarding what is still sore or not.  Why would someone work in a split but train a muscle only 1 times a week?  Are you a beta that train 3 times a week?  If you on that bullshit go full body little pussboy.

  • Whats your opinion on the Westside method, that incorporates weekly
    lower/upper body split, with the dynamic and max effort component?

  • To some of the people that are saying full body is too brutal try this, do back and chest first, after do shoulder, then do arms next so your biceps and triceps aren’t fatigued during ur back and chest workout. Then hit abs and legs at the end.

  • I’m sure alot of bodybuilders n physique competitors have always done high frequency! They don’t always do bro splits all year long! Maybe a few times a year but I’m sure most of time the have high volume n high frequency workouts all year long

  • volume and strength. stick to classic golden era training. 3 days on 1 off as followed. shoulders/arms/abs/calves, legs), and then chest/back/calves/abs.