💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS: 1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio. 2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order. ✅ Follow on IG for more daily tips: @sean_nalewanyj P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.
anything that keeps you excited to get back in the gym. that’s the split. biggest determining factor of fitness success, even more than progress, is consistency. just keep going.
Yep. Guilty of program hopping. People were saying "Oh 6x a week isn't optimal, especially when you train close to or to failure" and I let that get me. Switched to 4x and 5x and all it did was make the sessions longer. Back to 6x and I am progressing. Folks, just do what you like, fits your schedule, and lets you progress, don't let anyone else influence your training.
Nope, you just have to train harder, lift heavier, take a small break or eat more A different split isn't going to magically spawn more gains if you don't do the things before, correctly
Muscle confusion isn't a thing, only need to switch it up if you're getting bored or not getting results. If you're getting results, keep doing what you're doing.
I’ve followed and unfollowed many fitness channels over the years. Your content is the only one I listen to now, not to say there aren’t other good channels out there. I love how you stick to the basics and don’t overcomplicate anything, you have also saved me from spending a lot of money on ineffective products.
I love push/pull/legs/rest/upper/lower! I trained like this for about a year and a half but now im thinking of changing it with Upper/Lower/rest/Upper/Lower/ arms and shoulders, because i want to focus more on my arms
I totally agree, whenever I do full body workouts with just dumbbells, I build more muscle effectively it’s all about pushing yourself to failure and/or beyond
The best training split is the one you’re not currently doing. Periodization is the key. Change it up every 4-6 weeks. Everything works, but nothing works forever.
Hey Sean! The best training split is Monday-shoulders and traps/farmers walk up stairs Tuesday - biceps /triceps and forearms Wednesday - back and chest/farmers walk up stairs Thursday -Legs and Glutes Friday -Shoulders and traps/farmers walk up stairs Saturday-Back /Chest and arms Sunday off
I used to do push/pull/legs but ive recently started to do chest/shoulders triceps and calves/ back/ biceps and abs/ legs. One session takes about 40-60 min. Im happy with this and im saving time.
I train chest & triceps together. I finish with triceps bc by the time Im finished with chest, triceps are warmed up for a final few sets. Same logic applied to back & biceps day.
@@UlfJayThatGoldenTeacher a lot of the chest pressing movements already incorporate the shoulders. But you can hit them a little extra on both days. I'll usually do lateral raises on push day, and shoulder press machine on pull day. Or both in 1 day, depends on the day's soreness level 😄
@@suicune456789 yeah the front delts get hit lots especially. Nice :) I do Shoulders on my push and upper day. Currently do. Upper, lower, rest, push, pull / some legs, rest,Rest. So I do machine shoulder press and cable lateral raises on upper day and dumbell shoulder press and dumbell lateral raises on push day.
Me personally i do 1st day:Back & Bi 2nd day:Legs 3rd day:Chest & Tri 4th day:Rest 5th day:Arms day(Shoulders-Bi-Tri) 6th day:Back w Forearms 7th day:Chest w Shoulders 8th day:Rest Repeat
If your Chest+tri day isn't already packed. Throwing in 3-4 sets of lat raises with 1.5min rest would take less than 10 minutes. & you wouldn't go 6 days without hitting side delts (which realistically can be hit 3-4 times a week) Forearms are the same. Granted, most people don't do them at all.
Hi Sean! I understand you specialize in body-building, but you’re one of the few sources I trust in this format. Can you make some content for mid-life dads that don’t need weight loss or muscle gain, but need to stay active and healthy? Thanks!
i havent working out for about 3 weeks already because i got burned out with work and chores, i got burned out hehe.. but i was using monday-chest back, tuesday glutes hamstrings wednesday abs and martial arts cardio thursday bi tri and friday quads calves..saturday was walk in nature, sunday was cleaning house like sunday reset kinda thing.. it was heaven for me following that routine but because i have too many on my plate, i got burned out, but im slowly trying to get back to it by waking up early again..i was losing a lot of sleep to include workouts cuz i like to workout when they sky is dark..3 years ago i workout late at night, now i do it early in morning at 4-5am..i choose morning this year because i also want to spend more time with my religion so after waking up, meditating, then workout.. sometimes i wish im a stay at home wife to have more time to do workout and do house chores and gardening ertcetc
Upper/lower split has made my gym going way smoother for me, now I go 4 days instead of 6 and feel better. I wasn’t getting enough rest for 6 days. This way I still hit body parts twice a week but only on 4 days, more intense but quicker.
Yeah 3-4 days a week are my maximum tbh. I cannot recover from 5+ days a week, even when I do 3-4 RIR on everything. Just hard time thinking straight and recovering on any more than 4 days a week. I personally cant fathom 6x a week but am happy the gym doesnt have to be my life.
@@B33t_R007I made great gains running 3x full body, look at guys like Reg park of Steve Reeves, they where certainly NOT beginners and trained 3x, I’m not saying it’s the best for everyone but if you like training 3x a week or that’s all your schedule allows you’re crazy to think you can’t make very good gains
@@w.a.domskiYou better switch the bicep for back, and tricep for chest. Because push movements like chest and shoulders requires tricep muscles, while pulling movements requires bicep muscles.
@@arthoormoorgen9492 yeah i know that, my routine is just like that because my arms are lagging and im trying to build a routine that prioritize arms while minimizes arm fatigue by doing biceps on push day and triceps on pull day it might seem unoptimal at first especially when you have doms on your biceps and you have to train back the next day, but over time you'll adapt to it
The best training split is the one that you can stay consistent with in regards to your life’s schedule, and the one that keeps you the most excited about continuing to go to the gym. I’ve done all the splits, they all work. Hit each muscle 2x per week. The end.
I dont enjoy going to the gym often as i already have a physical job, but i am payinh for a membership as i had to rebuild muscle after a knee surgery. So its upper/lower for me. My colleague, however, loves it. So he maximises his time there with push pull legs. Its whatever works for you
So I've been bodybuilding for over two decades now and the reason I keep coming back it's because I give each body part plenty of rest to recover so on basically training 6 days a week but I never feel overtrained❤
Personally, I train whatever I feel like that day and when I feel like a muscle is lacking, I spam it until it looks equal to other muscle groups. Its worked for me for the past 2 years so I don't plan on stopping
I use to go to the gym 4-5 times a week, then as I got older it went down to 3-4, now I'm doing a 3-day split full body. Works better for me, especially considering my work schedule.
Ive got used to do upper/lower body cause it was the way Sean provided in the program and I've felt amazing with it. At the end, do the workout plan that fits the best with you and feel comfy with. I like upoer/lower.
I think for beginners it would be advised to train each muscle group at least twice a week, then as you become an advanced lifter and it's easier to overtrain you can reduce that
Full body x3 a week is optimal for beginners / intermediates. After that you can think about splits. But I'll say anything that gets you in the gym is. Fine. Motivation is hard and full body is hard work.
Been doing 90min full body workouts with 3-4 days rest for 10 years now. Going heavy on deadlifts (185 kg one rep, 2x 160 kg 3-4 reps and then doing 130 kg for like 8 reps), then three sets of 8-12 pull ups. My bench is quite weak in comparison with around 95 kg for 5 reps, dont ask people to spot me so I dont risk stuff. Then some flys in the 8-12 rep range. Also dont trust my mobilty for squats, therefore doing leg press or hammer squads going deep in the 5-8 rep range. Shoulder presses and laterals and then one exercice of three sets each for biceps, triceps and abbs all in the 5-12 rep range. Looking better than 80-90% of the gym. Simply dont have the interest do go to the gym more often than twice a week and like the results I get. Lean 87 kg on 1.80m barely eating any meat or milk products.
I do biceps right before back, because if i don't its nearly impossible to target the back. I just do all the work with the biceps. But if i wear them out with curls i tend to do a much better job of lifting with my back
I kinda agree for 4-6 days but after experimenting for a while I realised that 3 days and lower splits fall victim to CNS fatigue causing the last few exercises to be less effective, resulting in muscle inbalances. If we're following the traditional Monday to Saturday timezone on a 3 day split, none of the muscles are given enough time to recover. I guess training every 2 days is possible and you end up training 2-3 days a week. However the problem with volume still persist. I tried distributing back and leg exercises to thought the 3 days to bias different body parts but I still either end up doing too much or too little within a week.
Pls guide me people 🙏 Day 1: back and bicep (5 exercise for back 3 exercises for bicep) Day 2: chest (3 exercises) and shoulders (3 exercises) Day 3: triceps(3 exercises) and maybe thighs idk (on day 6 whole leg) Day 7 rest Repeat.... Pls help
Think people should try each split and modify as you go. If you notice that legs or any other muscle group need more recovery time, maybe is best to bunch those muscle groups together so that you’ll good afterwards. Each body is different
In my limited experience, I've found that a shoulders/arms, legs, chest/back split works best to minimize overlap. I tried this after having shoulder issues, and it has worked great so far.
@@patrickjulius7352 3 days a week. You can double up but ensure you have proper recovery period for the muscle groups. I keep to 3 days a week, you get there when you get there.
I found upper/lower best for me. Working 6 days a week as a labourer, I tried also doing a PPL 6 days a week but it became to much and I was burning out way to often. Dropped to upper/lower 4 days a week and found progress way better
I would forego any tricep isolation if you do presses for chest and shoulder. you're asking for tendonitis. you're better off chest/back, arm/shoulder, legs
Split doesnt really matter that much, been training for 4 months and made some incredible progress without using these “unbelievable workout splits” u see online lol, been going 5 days a week training legs once a week, neck twice a week, and booty hole twice a week and i genuinely dont ever wanna change this
Mon = chest, tues =arms, wed = shoulders, thurs = back, fri legs/abs, weekends off, If i miss a day ill make it on weekend. People might say tris after chest, my chest and tri work outs are area specific ie on arms day the exercises target the tris more than pecs , ir i wouldn't do a bench or fly on arms day, but in the end what works for you. What i can say is i never do flat bench i do decline and the difference was insane, just something that hopefully helps someone.
The thing with bro split is you only hit each muscle once a week and while still that works, it's better to hit each one every 3-4 days. There's no perfect split it's really just preference but my biggest tip is to have at least 1 day between back and chest. But I'm not a professional just a random dude putting in my 2 cents lol
I have tried it all and my schedule sucks for consistent gym visits. To that end I'm building out a home gym so I can knock out a couple exercises within 15-20 minute blocs, maybe even twice a day. It may not be ideal but at least it will guarantee I get consistent sets per muscle group per week.
Last year I did 3 splits. I did PPL 5-6 days then dropped to a 4-5 day bro split and then finished off with a 5-6 day Arnold split. This week I’ve changed again and trying Dorian Yates HIT four day split. Out of the four the Arnold split I found was the best because your delts and arms get more work then the others. I had to take a bro split in the middle because I was exhausted and when you go to the gym and sit down and think I can’t be arsed that’s when you change. I e changed to the Dorian split just this week did my back. It took me 40 minutes as to the hour 20 I used to train. It felt good and I had plenty of energy to go to work. So early doors but see how it goes.
I'm only able to go to the gym once or twice a week so I end up essentially doing chest, shoulders, back, traps, rear delts, all in one day. My workouts are 4 hours long! I've tried doing push pull... never works for me because if I miss one work out, my whole routine is ruined
I was doing push/pull/legs with 3-4 days of rest, but I spend almost 2 hours at the gym each day. So I swapped to chest+shoulders/back/legs/arms so I spend less than an hour at the gym each day and get 3 days off from the gym where I can go for a walk or run with my dog.
I do different muscle groups every day. Mon legs Tue chest/tris Wed off Thur back/shoulders Fri bis/forearm This has worked for me. I used to do arms wednesday and abs thursday but it was too much and i was exhausted
PPL, and take a rest day or two whenever my body feels like it. Sometimes 3 days in a row training, sometimes 1 on 1 off, sometimes 1 on 2 off. Trying to listen to my body amd what it needs. Sleep and food as consistent as possible, doesn't matter rest or training day.
I've been doing front upper body (basically chest and abs), back upper body (so like back and traps pretty much), arms (from shoulder to forearms) and legs. I've been doing this split for a while but I feel like it's probably not optimal, so I'm not really sure what split to do 🙏😭
Is there any legitimate downside to taking a traditional 3 or 4 day full body routine and simply spreading that volume over 6 or 7 more bite sized and less daunting workout sessions?
Sounding like might as well be a bro split at that point. All of the warmups will mean you can barely get anything done full-body wise if broken up that much.
I'm currently doing, chest biceps on day 1, back on day 2, shoulder & triceps on day 3 and legs on day 4. 6 exercises for legs and back and 3 for others targeting each parts. Any recommendations would be appreciated
@@jojosoniyou can do injury prevention stuff on an extra day. Rotator cuff, mobility stuff, tib raises, back extenstions, rear delt stuff if you dont do any
I've been stuck on the same weight for T bar rows for three years. I've tried everything to get past this plateau, but three years is ridiculous. Same thing on flat barbell bench press. UHG!
I do left leg and right arm one day then right leg left arm the next, followed by lower pecs upper back, then lower back and upper chest, upper abs and lower abs are done on alternate days
💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS:
1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio.
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Thank you for your wisdom gym father.
Atleast recommended some good split
I personally do left/right split
Sheesh
Damn bhaisaab 😂
sometime, I do the bone/muscle split to change thing up
Try a Sets/Reps Split once, You'll never go back 😂
@@MyLegsAreKindaLongthats why your legs are kinda long
I personally do an inner body/outer body split
Monday: chest, back, delts, arms, legs, core.
Tuesday: Yoga, juice cleanse, light reading
Wednesday: Cardio, crossfit, olympic lifting
Thursday: Maths, sudoku, astral projection
@@harzemyalcinkaya😂 this comment is gold
@@harzemyalcinkayaImma steal this
Anyone know where he gets his black shorts from They look like they have a v and an o on them with a \ through them
I personally do a my original body/the body I stole split
anything that keeps you excited to get back in the gym. that’s the split. biggest determining factor of fitness success, even more than progress, is consistency. just keep going.
Yep. Guilty of program hopping. People were saying "Oh 6x a week isn't optimal, especially when you train close to or to failure" and I let that get me. Switched to 4x and 5x and all it did was make the sessions longer. Back to 6x and I am progressing. Folks, just do what you like, fits your schedule, and lets you progress, don't let anyone else influence your training.
You should try more HIT training. Train PAST failure with pause reps. Your gym session shouldn’t be more than 45’mins
20 mins once a week for me@@mattnguyen1672
@mattnguyen1672 did you literally not watch the video?
I do 6 day a week too
Honestly 6 days a week probably is too much for a natural unless you're only spending like 30-45 minutes in the gym
The best split is the one currently working for you. When it no longer works time to switch it up.
when it "no longer works" you need to eat more
@@rsb273 facts
Still doing the same thing 40 years later.
Nope, you just have to train harder, lift heavier, take a small break or eat more
A different split isn't going to magically spawn more gains if you don't do the things before, correctly
Muscle confusion isn't a thing, only need to switch it up if you're getting bored or not getting results. If you're getting results, keep doing what you're doing.
Sean is a gem in the fitness industry
Another one is Max Euceda
@@reubenlaji5172true
Lmao is that wiz khalifa
I’ve followed and unfollowed many fitness channels over the years. Your content is the only one I listen to now, not to say there aren’t other good channels out there. I love how you stick to the basics and don’t overcomplicate anything, you have also saved me from spending a lot of money on ineffective products.
Agreed
Eugene is also good
One of your best videos yet ... especially the bit about training biceps after compound exercises and the principle behind it.
I love push/pull/legs/rest/upper/lower! I trained like this for about a year and a half but now im thinking of changing it with Upper/Lower/rest/Upper/Lower/ arms and shoulders, because i want to focus more on my arms
Need more rest in both cases imo.
I totally agree, whenever I do full body workouts with just dumbbells, I build more muscle effectively it’s all about pushing yourself to failure and/or beyond
Nice video as always
Love your channel man! Thank you for your help❤️
The best training split is the one you’re not currently doing. Periodization is the key. Change it up every 4-6 weeks. Everything works, but nothing works forever.
Was thinking bout this just now and you appear, what a champ! Thanks!
Hey Sean! The best training split is
Monday-shoulders and traps/farmers walk up stairs
Tuesday - biceps /triceps and forearms
Wednesday - back and chest/farmers walk up stairs
Thursday -Legs and Glutes
Friday -Shoulders and traps/farmers walk up stairs
Saturday-Back /Chest and arms
Sunday off
Mike mentzers ideal routine is amazing. His split is carefully designed to max growth and avoiding overlap
This channel ahhh straight facts like music to my ears
I used to do push/pull/legs but ive recently started to do chest/shoulders triceps and calves/ back/ biceps and abs/ legs.
One session takes about 40-60 min.
Im happy with this and im saving time.
I train chest & triceps together. I finish with triceps bc by the time Im finished with chest, triceps are warmed up for a final few sets. Same logic applied to back & biceps day.
Push day, pull day, nice. I do the same 👍
When do you train Shoulders?
@@UlfJayThatGoldenTeacher Shoulders + abs
@@UlfJayThatGoldenTeacher a lot of the chest pressing movements already incorporate the shoulders. But you can hit them a little extra on both days. I'll usually do lateral raises on push day, and shoulder press machine on pull day. Or both in 1 day, depends on the day's soreness level 😄
@@suicune456789 yeah the front delts get hit lots especially. Nice :) I do Shoulders on my push and upper day. Currently do. Upper, lower, rest, push, pull / some legs, rest,Rest. So I do machine shoulder press and cable lateral raises on upper day and dumbell shoulder press and dumbell lateral raises on push day.
Me personally i do
1st day:Back & Bi
2nd day:Legs
3rd day:Chest & Tri
4th day:Rest
5th day:Arms day(Shoulders-Bi-Tri)
6th day:Back w Forearms
7th day:Chest w Shoulders
8th day:Rest
Repeat
If your Chest+tri day isn't already packed. Throwing in 3-4 sets of lat raises with 1.5min rest would take less than 10 minutes. & you wouldn't go 6 days without hitting side delts (which realistically can be hit 3-4 times a week)
Forearms are the same. Granted, most people don't do them at all.
Hi Sean! I understand you specialize in body-building, but you’re one of the few sources I trust in this format. Can you make some content for mid-life dads that don’t need weight loss or muscle gain, but need to stay active and healthy? Thanks!
Yep most importantly is seeing the results. If that is working then dont over complicate it
i havent working out for about 3 weeks already because i got burned out with work and chores, i got burned out hehe.. but i was using monday-chest back, tuesday glutes hamstrings wednesday abs and martial arts cardio thursday bi tri and friday quads calves..saturday was walk in nature, sunday was cleaning house like sunday reset kinda thing.. it was heaven for me following that routine but because i have too many on my plate, i got burned out, but im slowly trying to get back to it by waking up early again..i was losing a lot of sleep to include workouts cuz i like to workout when they sky is dark..3 years ago i workout late at night, now i do it early in morning at 4-5am..i choose morning this year because i also want to spend more time with my religion so after waking up, meditating, then workout.. sometimes i wish im a stay at home wife to have more time to do workout and do house chores and gardening ertcetc
Luv the content bruv iv just started training and u an Mike isretel have helpd MASSIVLY as I’m old 44 an only bin training 3 months
No BS channel 💪
Upper/lower split has made my gym going way smoother for me, now I go 4 days instead of 6 and feel better. I wasn’t getting enough rest for 6 days. This way I still hit body parts twice a week but only on 4 days, more intense but quicker.
Yeah 3-4 days a week are my maximum tbh. I cannot recover from 5+ days a week, even when I do 3-4 RIR on everything. Just hard time thinking straight and recovering on any more than 4 days a week. I personally cant fathom 6x a week but am happy the gym doesnt have to be my life.
If you're a beginner just starting, then full body is definitely the best split.
in the first few weeks, to get the body going. otherwise i think it's the worst to hit the muscles at max.
@@B33t_R007I made great gains running 3x full body, look at guys like Reg park of Steve Reeves, they where certainly NOT beginners and trained 3x, I’m not saying it’s the best for everyone but if you like training 3x a week or that’s all your schedule allows you’re crazy to think you can’t make very good gains
I do a life/death split and it's working miracles
Chest & back
Arms and shoulders,
Legs.
Repeat x2
Current routine is
Biceps and Chest
Triceps and Back
Abs and Legs
twice a week (or once if too busy, i always train minimum 3x a week)
@@w.a.domskiYou better switch the bicep for back, and tricep for chest. Because push movements like chest and shoulders requires tricep muscles, while pulling movements requires bicep muscles.
@@arthoormoorgen9492 yeah i know that, my routine is just like that because my arms are lagging and im trying to build a routine that prioritize arms while minimizes arm fatigue by doing biceps on push day and triceps on pull day
it might seem unoptimal at first especially when you have doms on your biceps and you have to train back the next day, but over time you'll adapt to it
@@w.a.domski well if you at least rest 24hr before going to the gym again, I suppose that's fine. Just seems counterintuitive lol.
a man of culture
I’ve done the same split for over 40 years.
Chest shoulders triceps calves on Monday Thursday.
Back biceps quads hamstrings on Tuesday Friday.
The best training split is the one that you can stay consistent with in regards to your life’s schedule, and the one that keeps you the most excited about continuing to go to the gym. I’ve done all the splits, they all work. Hit each muscle 2x per week. The end.
The best split is the one you can do consistently and enjoy doing it
I dont enjoy going to the gym often as i already have a physical job, but i am payinh for a membership as i had to rebuild muscle after a knee surgery. So its upper/lower for me. My colleague, however, loves it. So he maximises his time there with push pull legs. Its whatever works for you
That's why i love this channel and dr mike
Appreciate you
On point!
An antagonistic body part split works best. Chest and back on day 1. Legs on day 2. Shoulders and arms on day 3.
For just three total days a week?
So I've been bodybuilding for over two decades now and the reason I keep coming back it's because I give each body part plenty of rest to recover so on basically training 6 days a week but I never feel overtrained❤
Personally, I train whatever I feel like that day and when I feel like a muscle is lacking, I spam it until it looks equal to other muscle groups. Its worked for me for the past 2 years so I don't plan on stopping
I use to go to the gym 4-5 times a week, then as I got older it went down to 3-4, now I'm doing a 3-day split full body. Works better for me, especially considering my work schedule.
I’ve been doing good on p/p/l with upper/lower for a 5 day lifting week.
I like to do full body once every three days. It means I get to go into the gym on different days every week, optimising the people I get to meet!
Ive got used to do upper/lower body cause it was the way Sean provided in the program and I've felt amazing with it. At the end, do the workout plan that fits the best with you and feel comfy with.
I like upoer/lower.
Dude, thank you. This is exactly what I needed.
I think for beginners it would be advised to train each muscle group at least twice a week, then as you become an advanced lifter and it's easier to overtrain you can reduce that
Full body x3 a week is optimal for beginners / intermediates. After that you can think about splits. But I'll say anything that gets you in the gym is. Fine. Motivation is hard and full body is hard work.
Chest/back, legs, arms/shoulders, legs
Im a beginner and doing a push/leg/pull split instead of push/pull/leg.
That helps me stop skipping leg day
Been doing 90min full body workouts with 3-4 days rest for 10 years now. Going heavy on deadlifts (185 kg one rep, 2x 160 kg 3-4 reps and then doing 130 kg for like 8 reps), then three sets of 8-12 pull ups. My bench is quite weak in comparison with around 95 kg for 5 reps, dont ask people to spot me so I dont risk stuff. Then some flys in the 8-12 rep range. Also dont trust my mobilty for squats, therefore doing leg press or hammer squads going deep in the 5-8 rep range. Shoulder presses and laterals and then one exercice of three sets each for biceps, triceps and abbs all in the 5-12 rep range. Looking better than 80-90% of the gym. Simply dont have the interest do go to the gym more often than twice a week and like the results I get. Lean 87 kg on 1.80m barely eating any meat or milk products.
I do push then pull split, but I have been focusing more on recovery. Especially since I’m getting older
This is good advice
P/P/L; 6 times per week, so 2 times the whole, which is helping for doing enough sets for the whole body, without excessive fatigue.
This is what I used to do but I now do chest and bi’s, back, shoulders and tri’s, legs - worth a try!
I only do 2 days a week lifting so hip hinge, vertical pull, horizontal push and then knee extension, vertical push, horizontal pull for me
What I’ve been doing is:
Chest and Back
Legs
Misc (I do DL here, and other assorted lifts)
Arms (shoulders here)
I do biceps right before back, because if i don't its nearly impossible to target the back. I just do all the work with the biceps. But if i wear them out with curls i tend to do a much better job of lifting with my back
I kinda agree for 4-6 days but after experimenting for a while I realised that 3 days and lower splits fall victim to CNS fatigue causing the last few exercises to be less effective, resulting in muscle inbalances. If we're following the traditional Monday to Saturday timezone on a 3 day split, none of the muscles are given enough time to recover. I guess training every 2 days is possible and you end up training 2-3 days a week. However the problem with volume still persist. I tried distributing back and leg exercises to thought the 3 days to bias different body parts but I still either end up doing too much or too little within a week.
Damn Sean, how do you write your words so well
I do
Upper
Lower (Quad focus)
Rest
Chest & Back & Side/Rear delts
Hamstrings & Biceps & Triceps
Rest
Rest
For overall fitness, full body training is good. For muscle building or bodybuilding bro split is good option..
Pls guide me people 🙏
Day 1: back and bicep (5 exercise for back 3 exercises for bicep)
Day 2: chest (3 exercises) and shoulders (3 exercises)
Day 3: triceps(3 exercises) and maybe thighs idk
(on day 6 whole leg)
Day 7 rest
Repeat.... Pls help
Think people should try each split and modify as you go. If you notice that legs or any other muscle group need more recovery time, maybe is best to bunch those muscle groups together so that you’ll good afterwards. Each body is different
Chest bicep - back tricep - legs shoulders. Works great for me, I feel like I use tricep alot too while training back especiallythe long head
I concur with this
4-5 day bro split is great if you hit each muscle with high intensity. Rest 2-3 days per week.
Ty
Chest, back, shoulders, arms, legs. My split for almost 2 decades
I’ve found that the multi organ split works pretty well
In my limited experience, I've found that a shoulders/arms, legs, chest/back split works best to minimize overlap. I tried this after having shoulder issues, and it has worked great so far.
3 days a week or do you do them back to back for 5-6 days a week?
@@patrickjulius7352 Every three days. I've been loosely following Mike Mentzer's method.
@@patrickjulius7352 3 days a week. You can double up but ensure you have proper recovery period for the muscle groups. I keep to 3 days a week, you get there when you get there.
@@patrickjulius7352 lift 3 days a week. Other days I'll do whatever exercises I feel like doing for fun, but no lifting.
I found upper/lower best for me. Working 6 days a week as a labourer, I tried also doing a PPL 6 days a week but it became to much and I was burning out way to often.
Dropped to upper/lower 4 days a week and found progress way better
Chest - triceps on Monday
Lats - biceps on Wednesday
Shoulders and legs on Friday
Is it okay that I train chest, shoulders n triceps in one day or should I space it out more
I would forego any tricep isolation if you do presses for chest and shoulder. you're asking for tendonitis. you're better off chest/back, arm/shoulder, legs
Im at 225 now on my chest press 😢🎉 proud
chest/back, arms, legs
Whatever keeps you keen. 🤷🏼♂️
Split doesnt really matter that much, been training for 4 months and made some incredible progress without using these “unbelievable workout splits” u see online lol, been going 5 days a week training legs once a week, neck twice a week, and booty hole twice a week and i genuinely dont ever wanna change this
You are the katt Williams of muscle building industry lol the 🐐
Mon = chest, tues =arms, wed = shoulders, thurs = back, fri legs/abs, weekends off,
If i miss a day ill make it on weekend.
People might say tris after chest, my chest and tri work outs are area specific ie on arms day the exercises target the tris more than pecs , ir i wouldn't do a bench or fly on arms day, but in the end what works for you.
What i can say is i never do flat bench i do decline and the difference was insane, just something that hopefully helps someone.
The thing with bro split is you only hit each muscle once a week and while still that works, it's better to hit each one every 3-4 days. There's no perfect split it's really just preference but my biggest tip is to have at least 1 day between back and chest. But I'm not a professional just a random dude putting in my 2 cents lol
I'm doing that split personality training program.
The best split is the one you like, cuz then you’re most likely to stick to it due to enjoying it more
I have tried it all and my schedule sucks for consistent gym visits. To that end I'm building out a home gym so I can knock out a couple exercises within 15-20 minute blocs, maybe even twice a day. It may not be ideal but at least it will guarantee I get consistent sets per muscle group per week.
Last year I did 3 splits. I did PPL 5-6 days then dropped to a 4-5 day bro split and then finished off with a 5-6 day Arnold split. This week I’ve changed again and trying Dorian Yates HIT four day split. Out of the four the Arnold split I found was the best because your delts and arms get more work then the others. I had to take a bro split in the middle because I was exhausted and when you go to the gym and sit down and think I can’t be arsed that’s when you change. I e changed to the Dorian split just this week did my back. It took me 40 minutes as to the hour 20 I used to train. It felt good and I had plenty of energy to go to work. So early doors but see how it goes.
I'm only able to go to the gym once or twice a week so I end up essentially doing chest, shoulders, back, traps, rear delts, all in one day. My workouts are 4 hours long! I've tried doing push pull... never works for me because if I miss one work out, my whole routine is ruined
That’s exactly why I train biceps before back.😂😂😂😂😂
Chest tricep
Back bicep
Legs
Shoulder abs
Cardio
Full body
Rest
An effective video. Like.
I was doing push/pull/legs with 3-4 days of rest, but I spend almost 2 hours at the gym each day. So I swapped to chest+shoulders/back/legs/arms so I spend less than an hour at the gym each day and get 3 days off from the gym where I can go for a walk or run with my dog.
Even compound leg exercises like the squats, have an effect on the upper body. Overtraining is always a risk.
I personally do the “saw yourself in half” split
I do different muscle groups every day.
Mon legs
Tue chest/tris
Wed off
Thur back/shoulders
Fri bis/forearm
This has worked for me. I used to do arms wednesday and abs thursday but it was too much and i was exhausted
PPL, and take a rest day or two whenever my body feels like it.
Sometimes 3 days in a row training, sometimes 1 on 1 off, sometimes 1 on 2 off.
Trying to listen to my body amd what it needs.
Sleep and food as consistent as possible, doesn't matter rest or training day.
I've been doing front upper body (basically chest and abs), back upper body (so like back and traps pretty much), arms (from shoulder to forearms) and legs. I've been doing this split for a while but I feel like it's probably not optimal, so I'm not really sure what split to do 🙏😭
Short answer..
HEAVY DUTY ⚡️
Is there any legitimate downside to taking a traditional 3 or 4 day full body routine and simply spreading that volume over 6 or 7 more bite sized and less daunting workout sessions?
Sounding like might as well be a bro split at that point. All of the warmups will mean you can barely get anything done full-body wise if broken up that much.
I'm currently doing, chest biceps on day 1, back on day 2, shoulder & triceps on day 3 and legs on day 4. 6 exercises for legs and back and 3 for others targeting each parts. Any recommendations would be appreciated
I don't plan to do any abs for some health reasons. But i do want to add another day for workout. But can't think which exercises to do on that day
@@jojosoniyou can do injury prevention stuff on an extra day. Rotator cuff, mobility stuff, tib raises, back extenstions, rear delt stuff if you dont do any
Just started going to the gym last week, any recommendations on splits I should try?
chest and triceps
back and biceps
shoulders
legs
Repeat
I personally do a front back split
I've been stuck on the same weight for T bar rows for three years.
I've tried everything to get past this plateau, but three years is ridiculous. Same thing on flat barbell bench press.
UHG!
I do left leg and right arm one day then right leg left arm the next, followed by lower pecs upper back, then lower back and upper chest, upper abs and lower abs are done on alternate days
If you fatigue your biceps before a back workout you can allow your back to tale over the exercises better