Was just wondering what kind of splits everyone is using when doing a show like 2on 1 off or 3 on 1 off. I like doing splitting my body parts into chest, quads and calves, back, shoulders, hams and calves, arms. I'm open to any other suggestions that work for you all though.
As with all factors involving bodybuilding, nothing is written in stone. An ideal training split usually doesn't exist. What is ideal is dependant on many issues. I've done everything from total body 3x per week, training 6 days a week, and even training 2x per week leading into shows. Training 2x per week actually got me into great shape for a show that was non-tested in the NPC some years ago. I wound up winning my class, and did zero cardio. So, as you can see, anything will work, up to a point. Rainer is doing crossfit workouts and won his class recently in, his estimation, the best shape he's ever been in. Crossfit is something I will eventually try, as well.
Currently I am on a 3 days on, 4 days off training schedule. This unusual routine is more out of necessity, than choice, but I seem to be excelling on it and more than likely will stick to it all the way into my first show this fall.
Aram N. Hamparian NBI, USBF Pro Natural
Posts: 750 | Location: Bronx, NY USA | Registered: Thu July 31 2003
for naturals I like 2 on 1 off, 2 on, 2 off, plus it frees up the weekends for active cardio, I play soccer, etc., go hiking with my wife, etc....If you take things to failure and get in there and do it right, 3-4 is all you need. Diet has to be right for your protocol too.
Id bet Arams calories were fairly low training only 2x per week. I keep my calories and carbs fairly high, so 4 works good....
Jason when you talk about going to failure is there still a certain rep range your staying in? I mean I'm sure your not doing it so light you can do 50 reps or anything.
good question I shoot for failure around 10-12 and then rest pause and eek out 2-3 more to put me in the 12-15 range.
Ive found that legs I can go higher, sometimes Ive do 20 reps then eek out a few more. Ive been known to squat coninuously for 2 minutes to shock the legs to grow, talk about failure, its complete.....
Play with it, but if you have the calories and right macros, which I think you do, push it....
