Arnold's method

[jasmado]

I was wondering if anyone else out there is still doing biceps/ triceps, chest/ back, legs, shoulders.
Seems like everyone I see these days is combining back with biceps, chest with triceps etc.
Wondering

 

[nhbskull21]

Push, pull, legs. Tuesday chest, shoulders, tris. Thursday back, traps, bis. Saturday legs. Throw in some abs and obliques each work out

 

[Mack]

I do a hybrid routine due to my work schedule. It’s worked great for me for years.
Monday Chest shoulders triceps
Tuesday back - biceps
Wednesday legs
Thursday upper body free for all push-pull different exercises that I did on Monday and Tuesday
Then Friday through Sunday Off.

 

[Phreezer]

I do a hybrid routine due to my work schedule. It’s worked great for me for years.
Monday Chest shoulders triceps
Tuesday back - biceps
Wednesday legs
Thursday upper body free for all push-pull different exercises that I did on Monday and Tuesday
Then Friday through Sunday Off.

I know this post is a month old but I'm bored and reading the forums.. read this and it gives me a chance to pick your brain on something I've been pondering on and off for a couple years.

Over the last couple of decades I've cycled many different training programs depending on my personal goals at the time. From Powerlifting training, Strongman training and some dabbling with body building now that my strength competition days are behind me. I've done Westside, 5X5, DC, the Typical Bro Split, Push/Pull, progressive overload, Mentzer, etc.. which leads me to share my own personal opinion and ask you what your personal opinions are on this topic.

Now, this is completely anecdotal from my own personal training and from training a handful of others over the years.. I'm kind of rambling a little because it's late but to get to my point.. I believe that the success of a training program is highly dependent on the level of training that the athlete is currently at. Other factors like age, muscle maturity and length of time in the gym overall also play a huge factor in what kind of training an athlete should commit to and for how long.

Im talking about lifters who fall into the categories of Youth, Novice, Intermediate, Advanced, Aged. I feel that Social influencers and fitness personalities on Instagram and youtube have skewed training programs so much with the media they put out there on Social platforms that the water is now muddied so much that the typical gym rat aspiring to be a body builder and the strength athlete trying to get their pro card are failing more than ever in attaining their goals because they're applying training programs that don't fit their specific category.

Push/Pull training programs for example.. I feel these are more suited to either early beginners or advanced lifters. Beginners will grow to a point on any program as long as they're willing to buy in and commit to that training for an extended period of time.. Advanced lifters have already packed on the muscle, have an excellent mind muscle connection and can keep the muscle they've already built by training this way. It's the intermediate lifter that I believe benefits the least from Push/Pull splits.

In my experience I believe that Intermediate lifters benefit the most from and see the best gains from the typical old school bro split (for bodybuilding).

I believe that Advanced and aged lifters benefit more from Push/Pull than the typical bro split.

Like I said earlier, Youth and Novice lifters will benefit from any training program but I believe a hybrid traing programs like 5X5 offers the most benefits to them because it works on building the solid foundation they will need to progress to the next level. I also think the typical bro split isn't the best route for guys just getting started or for aged lifters trying to work around old injuries and or joint issues associated with Arthritis and worn out connective tissue.

You've trained a lot of intermediate and advanced lifters.. what is your take on the best training programs for Novice, intermediate and advanced lifters.

I really don't believe this is discussed enough by people who post videos or throw out cookie cutter programs with a one size fits all mentality.

Guys see C Bum training a certain way or Meadows training a certain way or Cutler training a certain way and commit themselves to training similar right out of the gate and I believe it stymies their ability to grow and get the maximum benefit from the time they're in the gym. Most new and intermediate lifters arent able to train with the same intensity, extremely short rest periods or the high level of volume that advanced or older more seasoned lifters use and it sets the new and intermediate guys up for failure.. or it falls on the other end where they aren't stimulating their muscles enough to reach their maximum growth potential so their results are slowed and hard fought.

So in short after this small novel I've posted.. what is your opinion on the best training routines for guys at different levels of their BB journey?

 

[Mack]

I think you make a very good solid point about the push-pull split being particularly excellent for beginners and then at the opposite end of the spectrum old+aging+advanced individuals

agreed beginners will grow on anything so the push-pull is great because it ensures a proper amount of volume and frequency if a push-pull-legs-off repeat or something similar is followed

for advanced aging trainees I think push pull provides a plan that will prevent overtraining and allow maximal recovery

for the in between stages I think it’s best to rotate between a

DC style program where frequency per muscle group is 3x every 2 weeks

the traditional 1x per week higher volume frequency

then if more of a cutting mode or summer beach body / contest mode frequency of 2x per week each body part