I think a problem people have when creating their splits is insisting on fitting them into 1 week. I do a push pull legs variation that spans 9 days (including rest days).
@@aaronwylie6928yep- I do standard push, pull, legs, but for every 2 times through I do 1 strictly shoulder day because my shoulders don’t get hit enough on pull day (only do lateral raises on push day).
😂 somehow my first routine was upper body/lower body then mix of front, back. Training neck, calves forearms and stuff that nobody actually trains. But needed to change a bit and make it as a 1 week training plan (my first plan was for 2 weeks, very good. But hell a lot of effort so i needed 2 weeks off)😂😂
Are you guys ensuring all body parts get hit 2x a week? That’s the whole point of PPL split, to make sure all muscle get hit twice a week. So with this 8-9 variation, is that what’s going on?
PPL is my favorite split. I prefer to train on a 3 day split. Turning 40 sucked, especially with juggling life responsibilities and training. Training a 3 day PPL split on Monday, Wednesday, Friday works well for my schedule and saves my joints. People tend to over complicate training. Enjoyment and consistency are key factors for success in any routine. Enjoy training, stay consistent, eat healthy, and results will show no matter what routine we choose.
Exactly, learning different routines for the same muscle is important too so your muscles dont get too comfortable. I tried Goblet squats the other day and fried my legs, surprised how sore I was next day ; ]
I do a PPL version splitting up quads and hamstrings and I don't try to fit it all in 7 days. It's more like a rolling schedule. Legs (Quads & Calves), Push (Chest/Shoulders/Triceps/Lateral Delts), off day, Legs (Hamstrings/Glutes/Calves), Pull (Back/Biceps/Lateral Delts), off & repeat.
The experimenting with the different splits is fun. Just learn and evolve. Some lifts work serveral muscles. Key is to just enjoy your workouts and get plenty of rest. Started hitting incline bench more and pec deck machine and really feeling it more. Just mix it up, go hard and be smart.
Doing the split allows for me to target & give my all to each 2 body parts that day. I could never be doing several or full body. For me, I need to expend all my energy and strength for specific parts and that works so well.
I've been doing Push-Leg-Pull-Leg for about a year now. The two leg days are different however. One is quad/squats focused, the other is hamstring /RDL focused. Calves happen on both leg days. I work out at the most 3 days a week usually.
I am a beginner and I do Chest&Triceps Back&Biceps Rest Shoulders and forearms Arms with dips Legs Rest I know it should be optimal to train a muscle group 2x within a week, but I enjoy this Split and I always look forward to getting to the gym.
This is the routine that allowed me to gain 30 lbs in the first year of lifting at age 22. I went from 135 to 165 at 5'9". The first 10 lbs came the first half of the year but the last 20 lbs came in the last half. I'm not sure if this is why but I gained the first 10 lbs from push/pull/leg bro splits and I gained the other 20 lbs from focusing on muscle groups. Day 1) Chest, Triceps, Mid Back Day2) Legs, Forearms, Lower & Upper Back Day 3) Shoulders, Biceps, Lats I waited no more than 7 days before hitting the same muscle group but I always rested at least a day between each workout and each month I would switch from mod rep ranges to low rep ranges. Now I am growing with sets of 30 - 50 because at 42 I can move a lot more weight at that rep range so it still triggers hypertrophy
I started with 6 day bro split, then to PPL , then did multiple modifications, now my 5 day asynchronous split looks like this 1. Chest front delts side delts 2. Back, rear delts, traps 3. Arms 4. Legs 5 rest , Repeat .
Pull is back and biceps, push is chest triceps and shoulders. You can put different emphasis on certain muscles within the back for example. Start with high rows if you want to hit the traps, you’re still hitting lats just with less emphasis
I don't know a lot about body part splits, but it probably does speak to their efficacy that the PPL routine I've programmed for myself after a lot of tooling around with other smarter people's PPLs, wound up having elements of a body part split built into it. Like a push day a targeting chest and a push day B targeting shoulders and triceps.
I do full body every other day, an hour a workout hiit cardio for 30mins then I hit my legs back rdl and quads, im doing it to lose weight overall and it’s been good for me, idk why I can’t split I just have a hard time sticking to 1 muscle group, call me weird but I’ve lost a ton of weight and toned up nicely 😊
Back chest, arms shoulders is just what feels right for me. Did pus pull for my first year of training (abit more), but I just did not grow my arms or got sore at all since arms wher always after chest/back. But now I love my workout split, sore after every single workout.
I use to do PPL. However, after optimizing my volume and high intensity to failure sets in between? I realized i had to have a Shoulders day on its own with Triceps, so it became now a Bro-Split for me since i like to annihilate the rear delts first as my first to do on my Shoulders day (between 5 to 7 sets of rear delt flys w/ dropsets to failure as well), and noticed dramatic gains. Moreover, my Chest day contains Triceps and Abs, that alone takes me a good amount too. Though Back with Biceps day and Leg Day are my most draining days, so i try to have Legs on Mondays and Back on Fridays when Wednesdays are my Chest Days, Saturdays are Shoulders & Sundays either mobility work with cardio/HIIT or back to Chest Day, then Tuesdays, Thursdays and Saturdays i have Krav Maga & B Jiu Jitsu training.
We all have our idols in bodybuilding…Arnold, Haney, Sergio, Coleman, Zane, Jackson; the list goes on.. But Jay is the best EVER in his prime was Barbaric man and still looks amazing today; which is testament to his commitment to the sport. A true athlete that deserves a Herculean statue erected in his honour… 💪👆
My push day Chest press or bench Incline fly dumbbell or machine Barbell shoulder press Lateral raise Close grip bench/skull crushers Tricep pull down Bodyweight dips My pull day Pull ups and chin ups Lat pull down or barbell row or seated row Hammer curls Dumbbell or pulley curls Reverse pec Dec or face pulls Farmer carry 2 sets Leg day Deadlifts Calf raises Leg extension Leg press, both normal stance and feet higher up for hamstrings Elliptical Usually one or two 20-30 minute cardio sessions per week (elliptical)
@Enyamasparw try it, you'll like it. Splitting the quads & hamstrings up allows you to go WAY HARDER on each. Remember, you do as many exercises & sets for your hamstrings as you do for your quads. Shoulders on hamstrings day is the only thing I can train with hamstrings that doesn't leave me exhausted. Abs always trained before any leg or back day. This routine got me the biggest/strongest I ever was. Then I'd do a light routine over 3 days after this power stuff
@Enyamasparw I added calf exercise on day 2 because I was totally exhausted after trashing quads. Didn't have the energy to train calves. 3 or 4 sets of calves goes quick on day 2
I do push pull legs. Its just super hard for me to do like opposing muscle groups like doing chest/lats bis/tris. Bis and tris is easy and glorious but the amount of compound movements with chest and lats takes so much out of me. Then i struggle with not wanting tris sore when i do chest or bis when lats, similar with delts. Just feels like my recovery times cohesively and it feels like im not killing myself one day and strolling through the park the next. Ill do calves and or abs as a day off (training calves roughly 5 days a week). I also keep the intensity a little extra high for legs, mine are naturally skinnier and i feel like the size of the muscles makes sense i would have to go a little overboard. I like isolating before compounds now on legs because its easier for me to get to failure and beyond more often and it decreases my likelihood for injury. Ive gotten great numbers on compound leg lifts that honestly were kinda bad ass considering the eccentric time i was getting and what not but i ended up with my knees constantly being sore and its honestly just not worth it. If i want to become a powerlifter ill make sure i train form and mobility like crazy but right now i havent been consistent enough, my muscles will be ready for things my ligaments and tendons arent.
I mix ppl and bro split into a hybrid. I have PPL days but also days for grip and for delts, for cardio, and i do calisthenics skill training aswell. All customized to my personal needs and goals. Not for everyone.
Depending on which exercises you do you are probably also doing front shoulder on chest day so it’s possible that you are over hitting it (depending on your split)
The best one is the one that is focused on your build .Take a paper right every muscle groups from your best to worst and the best is trained one time per week and the worst 3,the other ones dipends ok how many days you want to train so you choose how many times they been trained to feet with how many days you want to train .Simple and better to make a more balanced phisique,the way i fixed my weekneses.
Whatever Jay cutler says is correct he’s a champion, these sad instagram “influencers” need to learn a thing or two. Jay is the Top 3 if not the best Mr Olympia ever.
Jayyy amigo cuánto peso levantabas en unos cuantos minutos eso te daba ese gran poder creo que competistes a grande niveles y eras muy grande en esa categoría solo fuistes superado por los mejores Jay .
I don't even train splits. I do one heavy exhaustive lift (squat, bench, deadlift) per day then do the lighter weight stuff until I'm whooped. Basically full body 4-5 days a week rotating out my heavy lifts. But I recover quick and if I feel a certain body part is thrashed I just take a day or two off from hitting it. Pretty easy. My gains are good too. I don't feel like a split would make me gain faster.
I also thinks its easier if you cant go to the gym everyday of the week for whatever reason, its much easier to hit everybody part every week trying to do 3 days rather then what was happening to me where id do arms chest and miss legs and then 2 days go back, have a lot of things to hit but my arms and chest have also been rested and can go again
PPL is fantastic for me who can only do bodybuilding three days per week. It actually ended up being LPP. LEGS- Seated Ham curls 3x15 Leg Extension 3x15 Glute focused back extension 3x15 Leg press variant 3x16-20 Abductor machine 3x15-20 PUSH- ISO hammer incline press 3x15 Low incline cable chest press 3x15 Decline-ish chest press machine 3x15 Lying cable Lateral raise 3x15 Low to high cable fly 3x15 Triceps push downs 3x15-20 PULL Pulldown Machine 3x15 Wide grip Mid back row 3x15 Hammer strength ISO low row 3x15 Lat prayer- 1 arm cable shrug super set 3x15 Bicep machine 3x15-20 Control your reps, feel the stretch, feel the muscles your trying to work. This is bodybuilding not weightlifting!
@@Duckmaster82 You should read up on muscle protein synthesis. Should take you no more than 7 minutes to figure out why your split is ineffective if you want to build muscle.
@@Enyamasparw Mate, you should educate yourself on how muscle is built and then on how long it takes for muscle to atrophy. If an individual builds muscle on a Monday, that muscle is still there the next Monday. MAYBE maybe higher frequency is “optimal” but just because something isnt optimal doesn’t mean it’s ineffective. Duffus.
I like ppl and hitting everything twice a week. But I feel you can neglect the smaller muscles on that split. I like a variation of the bro split. Chest and shoulders/ legs/ back and rear delts/ arms and shoulders. Then repeat. Hit everything about twice a week. Sometimes ill throw in some sets of triceps on chest day and some biceps on back day.
Me and my brother do a push/pull split with a leg day and ab day and a cardio day because of Sam sulek, he knows when you don’t hit your cardio, he’s making a list but only checks it once like a pimp
I think the problem is that people group all the leg muscles into one leg day when you don’t do that for upper body. There is back day arm day chest day shoulder day. so for legs there should be quad day hamstring day calf day and maybe even glute day unless you do that with hamstrings. And then core too lol
Isn't PPL basically a bro split under a different name? I mean, it's usually : Push : Chest/shoulders/triceps Pull : Back/biceps Leg Day So, on a basic level, it seems pretty much the same. The two splits that are actually different are upper/lower and full body.
Jay don’t get the question. It’s not about the push pull legs split over a body part split. It’s the question, if push pull legs 6 times per week, which means 2x frequency per body part beats one time per bodypart per week by bro split
The best split routine out there is: Monday: Drinking on the couch Tuesday: Drinking at the dining table Wednesday: Drinking on a bean bag Thursday: Drinking on the balcony Friday: Drinking on the bath tub Saturday: Drinking on the bed Sunday: Rest day. Smoke some weed for quicker rest
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I do a left/right split.
I train the left side of my body one day, and the right side of my body the next.
chest?
Do you alternate jerking arm?
@@kamarmclean5518hes joking bro
Wow bro
I personally do a front/back split. One day everything on the front, the other day everything in the back.
Always spot on
Yes Sir
lol no he isn’t. This video was terrible. Bro splits are in no way superior or more advanced than higher frequency training splits
The best split is this:
Monday: Head
Tuesday: Shoulders
Wednesday: Knees
Thursday: Toes
Friday: Knees
Saturday: Toes
Sunday (The Lord's day): Rest
Best TH-cam comment of the year😂😂😂
Lmfao
Mm what dem toes do
Why did I sing this in my head? 😂
Why rest when you can train eyes
I think a problem people have when creating their splits is insisting on fitting them into 1 week. I do a push pull legs variation that spans 9 days (including rest days).
I do exactly the same thing and it works great. 2 separate exercise sets for PPL on a 6 day rotation completed every 8 to 9 days
@@aaronwylie6928yep- I do standard push, pull, legs, but for every 2 times through I do 1 strictly shoulder day because my shoulders don’t get hit enough on pull day (only do lateral raises on push day).
😂 somehow my first routine was upper body/lower body then mix of front, back. Training neck, calves forearms and stuff that nobody actually trains. But needed to change a bit and make it as a 1 week training plan (my first plan was for 2 weeks, very good. But hell a lot of effort so i needed 2 weeks off)😂😂
I find myself into a good 8 day split, 3 work days and 1 rest.
Are you guys ensuring all body parts get hit 2x a week? That’s the whole point of PPL split, to make sure all muscle get hit twice a week. So with this 8-9 variation, is that what’s going on?
Jay has had the same haircut for 25 years
lmao
So did ronnie!😁
@@DadingBidingDong💀
Why do him like that 😂😂@@DadingBidingDong
He did rock the Mohawk a little bit. Wish he kept doing that during competition.
I do ear lobes and neck day. Along with 1 year rest days
The bro split is just fantastic for muscle growth sir!
Thanks bro. I’m now doing 805kg neck extensions
I am doing finger curl at 1050lbs
Back/chest, shoulders/arms, legs/abs in this especific order is awsome
No man... Legs/abs should be in middle.
How the f do you hit chest without hitting arms?
PPL is my favorite split.
I prefer to train on a 3 day split. Turning 40 sucked, especially with juggling life responsibilities and training. Training a 3 day PPL split on Monday, Wednesday, Friday works well for my schedule and saves my joints. People tend to over complicate training. Enjoyment and consistency are key factors for success in any routine. Enjoy training, stay consistent, eat healthy, and results will show no matter what routine we choose.
I feel depressed deeply if I do t go to the gym
Any split is fine as long as you're hitting everything with about equal frequency
Exactly, learning different routines for the same muscle is important too so your muscles dont get too comfortable. I tried Goblet squats the other day and fried my legs, surprised how sore I was next day ; ]
@@user-kv1lp8ih8g "shock the muscle" as Arnold says! I'll be doing spider curls for the first time tomorrow
but even that's not true tho? hello? people have weaker and stronger muscle groups, or even bigger and smaller muscle groups
@@user-kv1lp8ih8ghow would muscles “get comfortable”? They don’t have brains, they are just tissue
Great explanation , thank you for the demo.
Didn’t explain shit
I went from the Bro Split to the PPL split. I love the PPL split!
I do a PPL version splitting up quads and hamstrings and I don't try to fit it all in 7 days. It's more like a rolling schedule. Legs (Quads & Calves), Push (Chest/Shoulders/Triceps/Lateral Delts), off day, Legs (Hamstrings/Glutes/Calves), Pull (Back/Biceps/Lateral Delts), off & repeat.
So does she hit is muscles once a week or twice a week? Seems like once awwek with a 2 on 1 off
The experimenting with the different splits is fun. Just learn and evolve. Some lifts work serveral muscles. Key is to just enjoy your workouts and get plenty of rest. Started hitting incline bench more and pec deck machine and really feeling it more. Just mix it up, go hard and be smart.
Such great advice, i expect nothing less from mr olympia
PPL is definitely the best way to go as a beginner 100%
And there’s nothing wrong with sticking to it, just find your rhythm like jay said.
Thank you this made me feel better as a beginner utilizing that split
Thank you this made me feel better as a beginner utilizing that split
Thank you this made me feel better as a beginner utilizing that split
My body respond well on upper/Lower split.
Thanks for all the great tips and factual information and bring all your experience to the peeps watching Jay you’re still killing it!
My split is
Chest & triceps
Back & biceps
Legs & shoulders
I’ve always worked out the way jay does from day one. In body groups
Doing the split allows for me to target & give my all to each 2 body parts that day. I could never be doing several or full body. For me, I need to expend all my energy and strength for specific parts and that works so well.
I like chest & arms. Then Back and delts. Legs are their own thing. It just feels more natural to me.
Front/back split is super optimal. Chest, front and side delts, triceps, abs, quads. Back, rear delts, biceps, hamstrings, calves.
I know a someone who won a Mr Olympia (won’t say his name) and he does push pull legs. So it still work at a higher level
cbum ?
@@amarson2322 nah, he’s a open bodybuilder
@@gymbroski4783 Hadi Choopan?
Excellent content, Jay! Thank you!
Mon. Legs
Tues. back/ 2 sets 20 reps bi’s
Wed. OFF
thurs. Chest/ 2sets 20 reps tri’s
Fri. Shoulders
Sat. Bi’s - Tri’s & forearm
Sun. OFF
I've been doing Push-Leg-Pull-Leg for about a year now. The two leg days are different however. One is quad/squats focused, the other is hamstring /RDL focused. Calves happen on both leg days. I work out at the most 3 days a week usually.
I like switching every workout. Biceps and back to biceps and triceps. Opposites and working groups. That is just an example.
I am a beginner and I do
Chest&Triceps
Back&Biceps
Rest
Shoulders and forearms
Arms with dips
Legs
Rest
I know it should be optimal to train a muscle group 2x within a week, but I enjoy this Split and I always look forward to getting to the gym.
Jay cutler once again proving to us why he’s the goat
I’m looking to get started, thank you for this
This is the routine that allowed me to gain 30 lbs in the first year of lifting at age 22. I went from 135 to 165 at 5'9". The first 10 lbs came the first half of the year but the last 20 lbs came in the last half. I'm not sure if this is why but I gained the first 10 lbs from push/pull/leg bro splits and I gained the other 20 lbs from focusing on muscle groups.
Day 1) Chest, Triceps, Mid Back
Day2) Legs, Forearms, Lower & Upper Back
Day 3) Shoulders, Biceps, Lats
I waited no more than 7 days before hitting the same muscle group but I always rested at least a day between each workout and each month I would switch from mod rep ranges to low rep ranges.
Now I am growing with sets of 30 - 50 because at 42 I can move a lot more weight at that rep range so it still triggers hypertrophy
Mon: chest....Tues: back...wed: legs... Thurs: arms.. Friday shoulder's... weekend off
He's a legend
Well PPL is the split Ronnie used so I’ll stick to it
Yes and he's in a wheelchair
I started with 6 day bro split, then to PPL , then did multiple modifications, now my 5 day asynchronous split looks like this
1. Chest front delts side delts
2. Back, rear delts, traps
3. Arms
4. Legs
5 rest ,
Repeat .
Pull is back and biceps, push is chest triceps and shoulders. You can put different emphasis on certain muscles within the back for example. Start with high rows if you want to hit the traps, you’re still hitting lats just with less emphasis
I don't know a lot about body part splits, but it probably does speak to their efficacy that the PPL routine I've programmed for myself after a lot of tooling around with other smarter people's PPLs, wound up having elements of a body part split built into it. Like a push day a targeting chest and a push day B targeting shoulders and triceps.
Monday: Back
Tuesday: Rest
Wednesday: Chest
Thursday: Rest
Friday: Shoulders
Saturday: Legs
Sunday: Arms / Calves / Traps
1.chest 2.back 3. arms shoulders
4.legs🙏🙏
I do full body every other day, an hour a workout hiit cardio for 30mins then I hit my legs back rdl and quads, im doing it to lose weight overall and it’s been good for me, idk why I can’t split I just have a hard time sticking to 1 muscle group, call me weird but I’ve lost a ton of weight and toned up nicely 😊
The most optimal split is the one you can stick to.
I do push / pull / legs / shoulders arms
Best ever jay my mentor
Back chest, arms shoulders is just what feels right for me. Did pus pull for my first year of training (abit more), but I just did not grow my arms or got sore at all since arms wher always after chest/back. But now I love my workout split, sore after every single workout.
I use to do PPL. However, after optimizing my volume and high intensity to failure sets in between?
I realized i had to have a Shoulders day on its own with Triceps, so it became now a Bro-Split for me since i like to annihilate the rear delts first as my first to do on my Shoulders day (between 5 to 7 sets of rear delt flys w/ dropsets to failure as well), and noticed dramatic gains.
Moreover, my Chest day contains Triceps and Abs, that alone takes me a good amount too.
Though Back with Biceps day and Leg Day are my most draining days, so i try to have Legs on Mondays and Back on Fridays when Wednesdays are my Chest Days, Saturdays are Shoulders & Sundays either mobility work with cardio/HIIT or back to Chest Day, then Tuesdays, Thursdays and Saturdays i have Krav Maga & B Jiu Jitsu training.
We all have our idols in bodybuilding…Arnold, Haney, Sergio, Coleman, Zane, Jackson; the list goes on.. But Jay is the best EVER in his prime was Barbaric man and still looks amazing today; which is testament to his commitment to the sport. A true athlete that deserves a Herculean statue erected in his honour… 💪👆
DIOS LO BENDIGA MAESTRO
My push day
Chest press or bench
Incline fly dumbbell or machine
Barbell shoulder press
Lateral raise
Close grip bench/skull crushers
Tricep pull down
Bodyweight dips
My pull day
Pull ups and chin ups
Lat pull down or barbell row or seated row
Hammer curls
Dumbbell or pulley curls
Reverse pec Dec or face pulls
Farmer carry 2 sets
Leg day
Deadlifts
Calf raises
Leg extension
Leg press, both normal stance and feet higher up for hamstrings
Elliptical
Usually one or two 20-30 minute cardio sessions per week (elliptical)
how many sets per exercises?
Some muscles recover faster than others, train the big ones when you can and train the smaller ones as frequently as possible.
Chest, biceps, triceps, shoulders, legs,
I do push,pull,legs, core. No rest days just repeat it
Day 1: Abs, Quads
Day 2: Chest, biceps, gastronemious
Day3: Abs, back(traps/rear delts), triceps,*forearms
Day 4: Shoulders, hamstrings, soleus
Terrible.
@@noloveforthehaters like F it is, if you wanna grow
That is one strange split lol
@Enyamasparw try it, you'll like it.
Splitting the quads & hamstrings up allows you to go WAY HARDER on each. Remember, you do as many exercises & sets for your hamstrings as you do for your quads.
Shoulders on hamstrings day is the only thing I can train with hamstrings that doesn't leave me exhausted. Abs always trained before any leg or back day. This routine got me the biggest/strongest I ever was. Then I'd do a light routine over 3 days after this power stuff
@Enyamasparw I added calf exercise on day 2 because I was totally exhausted after trashing quads. Didn't have the energy to train calves. 3 or 4 sets of calves goes quick on day 2
My split:
Chest/arms
Legs
Shoulders
Core
Back / less brutal arm day
Ever since I started Upper body / Lower Body splits I've exploded in size
I do push pull legs. Its just super hard for me to do like opposing muscle groups like doing chest/lats bis/tris. Bis and tris is easy and glorious but the amount of compound movements with chest and lats takes so much out of me. Then i struggle with not wanting tris sore when i do chest or bis when lats, similar with delts. Just feels like my recovery times cohesively and it feels like im not killing myself one day and strolling through the park the next. Ill do calves and or abs as a day off (training calves roughly 5 days a week). I also keep the intensity a little extra high for legs, mine are naturally skinnier and i feel like the size of the muscles makes sense i would have to go a little overboard. I like isolating before compounds now on legs because its easier for me to get to failure and beyond more often and it decreases my likelihood for injury. Ive gotten great numbers on compound leg lifts that honestly were kinda bad ass considering the eccentric time i was getting and what not but i ended up with my knees constantly being sore and its honestly just not worth it. If i want to become a powerlifter ill make sure i train form and mobility like crazy but right now i havent been consistent enough, my muscles will be ready for things my ligaments and tendons arent.
I mix ppl and bro split into a hybrid. I have PPL days but also days for grip and for delts, for cardio, and i do calisthenics skill training aswell. All customized to my personal needs and goals. Not for everyone.
PPLrULr is the 5 day split I like, or PPLrFBrr for 4 days if I can’t make 5 that week 💪
Full body 5 days a week with a different priority body part trained first in the work out
I do arms/shoulders/back and then the next session I do chest/legs/abs. Works great for me.
Depending on which exercises you do you are probably also doing front shoulder on chest day so it’s possible that you are over hitting it (depending on your split)
I do Push+core+tri , Leg+forearms, Pull+bi.😊
I do Bicep and Tri one day
Shoulder's and Back next
Legs By them self and all Chest
Cardio in between
PPL + upper lower, for 5 days a week is my favourite
The best one is the one that is focused on your build .Take a paper right every muscle groups from your best to worst and the best is trained one time per week and the worst 3,the other ones dipends ok how many days you want to train so you choose how many times they been trained to feet with how many days you want to train .Simple and better to make a more balanced phisique,the way i fixed my weekneses.
take a paper right dipends feet weekneses
Whatever Jay cutler says is correct he’s a champion, these sad instagram “influencers” need to learn a thing or two. Jay is the Top 3 if not the best Mr Olympia ever.
You can talk about this forever. REST equals growth. Over training is the problem. You need the stimuli then leave it for a week. Less is more.
I do legs Monday, chest Tuesday, back Wednesday, shoulders Thursday, arms Friday
I do a head and shoulder, knees and toes split I find it’s most optimal
Every split is ok as long as you can reach your personal goals and can do it consistently
Jayyy amigo cuánto peso levantabas en unos cuantos minutos eso te daba ese gran poder creo que competistes a grande niveles y eras muy grande en esa categoría solo fuistes superado por los mejores Jay .
Seeing as I can only get to the gym about three times a week, I do push/arms/pull days with one or two legs exercises every trip.
Can anyone tell me if my routine is okay? I’m not that experienced if anyone has tips?
UPPERBODY DAY
warm up:
treadmill or stairmaster 10 min
Chest press (push)
warm up+ 5 sets 6 reps
Shoulder press (push)
warm up+ 5 sets 6 reps
Lat pulldown (pull)
warm up+ 5 sets 6 reps
Low row (pull)
warm up+ 5 sets 6 reps
LEG DAY
warm up:
treadmill or stairmaster 10 min
Leg press
warm up+ 5 sets 6 reps
Gluteus medius kickbacks
warm up+ 5 sets 6 reps
Rdl’s
warm up+ 5 sets 6 reps
Sumo deadlifts
warm up+ 5 sets 6 reps
ABS DAY
warm up:
treadmill or stairmaster 10 min
Abdominal crunch (abs)
warm up+ 5 sets 6 reps
Russian twist (abs)
warm up+ 5 sets 6 reps
Having an "ab day" is far from okay.
Yes push pull legs is awesome
A modified push pull where I put delts with legs is another good split three days a week but that works for me
I don't even train splits. I do one heavy exhaustive lift (squat, bench, deadlift) per day then do the lighter weight stuff until I'm whooped. Basically full body 4-5 days a week rotating out my heavy lifts. But I recover quick and if I feel a certain body part is thrashed I just take a day or two off from hitting it. Pretty easy. My gains are good too. I don't feel like a split would make me gain faster.
Thanx man 🫡 what an idol , despite bodybuilding is unhealthy though
I also thinks its easier if you cant go to the gym everyday of the week for whatever reason, its much easier to hit everybody part every week trying to do 3 days rather then what was happening to me where id do arms chest and miss legs and then 2 days go back, have a lot of things to hit but my arms and chest have also been rested and can go again
PPL is fantastic for me who can only do bodybuilding three days per week.
It actually ended up being LPP.
LEGS-
Seated Ham curls 3x15
Leg Extension 3x15
Glute focused back extension 3x15
Leg press variant 3x16-20
Abductor machine 3x15-20
PUSH-
ISO hammer incline press 3x15
Low incline cable chest press 3x15
Decline-ish chest press machine 3x15
Lying cable Lateral raise 3x15
Low to high cable fly 3x15
Triceps push downs 3x15-20
PULL
Pulldown Machine 3x15
Wide grip Mid back row 3x15
Hammer strength ISO low row 3x15
Lat prayer- 1 arm cable shrug super set 3x15
Bicep machine 3x15-20
Control your reps, feel the stretch, feel the muscles your trying to work. This is bodybuilding not weightlifting!
Mate if you can only do three days a week usually full body each day is best. Giving each body part 1 week to recover is too long
@@solidgod1093 too long for what?
@@Duckmaster82 You should read up on muscle protein synthesis. Should take you no more than 7 minutes to figure out why your split is ineffective if you want to build muscle.
@@Enyamasparw Mate, you should educate yourself on how muscle is built and then on how long it takes for muscle to atrophy. If an individual builds muscle on a Monday, that muscle is still there the next Monday. MAYBE maybe higher frequency is “optimal” but just because something isnt optimal doesn’t mean it’s ineffective. Duffus.
I like ppl and hitting everything twice a week. But I feel you can neglect the smaller muscles on that split. I like a variation of the bro split. Chest and shoulders/ legs/ back and rear delts/ arms and shoulders. Then repeat. Hit everything about twice a week. Sometimes ill throw in some sets of triceps on chest day and some biceps on back day.
かっこいいです。
Beast Mode***
Me and my brother do a push/pull split with a leg day and ab day and a cardio day because of Sam sulek, he knows when you don’t hit your cardio, he’s making a list but only checks it once like a pimp
Bro science lmaoo
I train upper left and lower right one day, then upper right and lower left the next....
I love compound exercises
Instead of PPL, I actually do shoulders/tris, back/bis, and legs on their own. Hmm… sounds an awful lot like PPL
Bro forgot chest
I do right arm 3 times a day no rest days. Stay hard!
I do the same thing. Wow.
Sick track on this one
Group body parts is go to way (if) if you have time to spend at the gym . You only have a couple days upper lower split
Never forget there is a big differance to training and recovery between someone on juice and someone whos not
Oh, I forgot.
All of this stuff works. It's up to you how to optimize your workouts.
J.C.×4.Mente y genetica privilegiadas.
Ppl isn't that good for me. I do back, chest arms, shoulder x2 then one rest day and repeat.
I think the problem is that people group all the leg muscles into one leg day when you don’t do that for upper body. There is back day arm day chest day shoulder day. so for legs there should be quad day hamstring day calf day and maybe even glute day unless you do that with hamstrings. And then core too lol
Isn't PPL basically a bro split under a different name? I mean, it's usually :
Push : Chest/shoulders/triceps
Pull : Back/biceps
Leg Day
So, on a basic level, it seems pretty much the same. The two splits that are actually different are upper/lower and full body.
Jay don’t get the question. It’s not about the push pull legs split over a body part split. It’s the question, if push pull legs 6 times per week, which means 2x frequency per body part beats one time per bodypart per week by bro split
I do each body part twice a week
The best split routine out there is:
Monday: Drinking on the couch
Tuesday: Drinking at the dining table
Wednesday: Drinking on a bean bag
Thursday: Drinking on the balcony
Friday: Drinking on the bath tub
Saturday: Drinking on the bed
Sunday: Rest day. Smoke some weed for quicker rest
I guess when I do pull day I tend to do back with biceps naturally.
Don’t think I ever disagreed with this man
The only thing I disagree with is his range of motion, and using so much momentum 😂😂😂
But hey it worked for him so…
Most people do splits when they should be doing push pull legs
Nah ppl kinda sucks
@@undagroundmane9117how?
stupid