Love Arnold split for not having to do shoulders and chest on the same day. Maybe my form is off but my form and strength always suffer on whichever one I do second
Yes but what about the shoulder and triceps soreness & damage that you get the day after doing chest, then that same day day you are doing shoulder & triceps?
Interesting. I’ve been doing Day 1) Chest / Back Day 2) Legs Day 3) Arm / Shoulders Day 4) Abs & Cardio Then Repeat. Going switch the legs with the arms and shoulders days and see if that does the job. Appreciate this invaluable information doc!
I do - Bench, tris, laterals - Rows, Bis, rear delts - Seated Press, tris, laterals - Pulldowns, Bis, rear delts Repeat Quads/Calves on push days Posterior on pull days as I feel like it.
I'm on the same split. I do Chest/back Off Shoulder/arms Legs Off Repeat with sundays off i just go with the rotation. So far good. My workouts are H.I.T. with drops or rest pause one set to failure.
Doing this Arnold spilt for past 6 months almost. Before I use to do PPL but in that there was always problem with my Shoulders training. On push day after Chest and triceps I got no energy for shoulder, Legs is a huge muscle and takes time and lot of energy so can't do on that day too, plus pull day also didn't have any time left. So Arnold for me is the best as of now. Uf u are struggling with same prblm u can try this spilt atleast for 1 month
I like it because it pays more attention to your shoulders and arms compared to the PPL. I added an arms session in PPL but didn’t like it. I like training my back and chest together because you can get the sessions done quicker as well. It is hard on your arms tho so I try and put a days rest or legs or cardio in between chest/back and shoulders and arms but sometimes you can’t avoid them clashing. My arms and shoulders tend to heal much quicker than the rest so I can get away with it.
If u do it 3 days that’s half the weekly volume which won’t be good to see progress. In a week u need 10-20 sets per muscle, higher the more advanced u are
I can't believe I've always skipped over the Arnold split and not even bothered to find out that it is. It's been my loss as this seems like a great rotation that you can run non stop without overlap. Genuine question in the interest of learning, are upright rows not a side delt exercise rather than back?
Isnit just me or is T Bar row absolutely useless. I could do a seated row with a much better ROM than T bar. Idk maybe someone can explain the difference to me?
i definitely agree with you, if i do t-bar row i do a chest supported one (which I do enjoy) but only do t-bar row to switch things up. i prefer seated rows aswell
love your content. Can I ask if this ok?Im losing weight and I plan to do a Morning lift ( 3 day PPL & 2 day full body calisthenics ) and my afternoon is low intensity cardio with calorie deficit. Should I stick to it?
You can still do arnold split Chest/back Legs Shoulder arms Off Chest/back Legs Off on sundays Should arms Off Chest/back Legs Shoulder arms Off Off Repeat.
Love Arnold split for not having to do shoulders and chest on the same day. Maybe my form is off but my form and strength always suffer on whichever one I do second
Agreed, it’s nice to have a dedicated arm day as well
@@hankhill6938 is a good workout program?
It is most likely because you use front and some side delts on chest exercises too. Plus triceps ofc.
Yes but what about the shoulder and triceps soreness & damage that you get the day after doing chest, then that same day day you are doing shoulder & triceps?
Interesting. I’ve been doing
Day 1) Chest / Back
Day 2) Legs
Day 3) Arm / Shoulders
Day 4) Abs & Cardio
Then Repeat.
Going switch the legs with the arms and shoulders days and see if that does the job. Appreciate this invaluable information doc!
You’re welcome!
You need an off day mate
I do
- Bench, tris, laterals
- Rows, Bis, rear delts
- Seated Press, tris, laterals
- Pulldowns, Bis, rear delts
Repeat
Quads/Calves on push days
Posterior on pull days as I feel like it.
I'm on the same split. I do
Chest/back
Off
Shoulder/arms
Legs
Off
Repeat with sundays off i just go with the rotation. So far good. My workouts are H.I.T. with drops or rest pause one set to failure.
Doing this Arnold spilt for past 6 months almost. Before I use to do PPL but in that there was always problem with my Shoulders training. On push day after Chest and triceps I got no energy for shoulder, Legs is a huge muscle and takes time and lot of energy so can't do on that day too, plus pull day also didn't have any time left. So Arnold for me is the best as of now. Uf u are struggling with same prblm u can try this spilt atleast for 1 month
I like it because it pays more attention to your shoulders and arms compared to the PPL. I added an arms session in PPL but didn’t like it. I like training my back and chest together because you can get the sessions done quicker as well. It is hard on your arms tho so I try and put a days rest or legs or cardio in between chest/back and shoulders and arms but sometimes you can’t avoid them clashing. My arms and shoulders tend to heal much quicker than the rest so I can get away with it.
What exercises do you on Chest and back day? I'm considering doing this workout split, but feel like Chest and back day would consume lots of time.
I can’t make it to the gym 6 days a week so I’ll likely do this split for 3 days only! Might give it a try!
If you’re training 3 days per week I’d suggest thinking about full body
If you don't like full body, you can do Upper, lower, and full body. 2 day on 1 off 1 on off off
If u do it 3 days that’s half the weekly volume which won’t be good to see progress. In a week u need 10-20 sets per muscle, higher the more advanced u are
Don't listen to them and their sCiEnTifIc bs. Fullbody sucks. You can do it 3 days a week no problem
@@mohammedkhan8084bs
This is my FAVORITE split!
I can't believe I've always skipped over the Arnold split and not even bothered to find out that it is. It's been my loss as this seems like a great rotation that you can run non stop without overlap.
Genuine question in the interest of learning, are upright rows not a side delt exercise rather than back?
hello bro this program is good for beginners?
@@lanx9501 no. I would recommend Trainer Winnys beginner program, it's a two push,pull that you can repeat up to 6 times a week!
Is this arnold program better than the older one you did a year ago? I have been using that one for a while, idk if I should switch to this one
Isnit just me or is T Bar row absolutely useless. I could do a seated row with a much better ROM than T bar. Idk maybe someone can explain the difference to me?
i definitely agree with you, if i do t-bar row i do a chest supported one (which I do enjoy) but only do t-bar row to switch things up. i prefer seated rows aswell
What split do you run?
4 day modified full body!
Only a rest day ?
Should i take this program when i'm bulking ?
Correction, this is the Vince Gironda split
I always been doing this I never knew it’s called Arnold split
Arnold must’ve hated training chest bro 😂
love your content. Can I ask if this ok?Im losing weight and I plan to do a Morning lift ( 3 day PPL & 2 day full body calisthenics ) and my afternoon is low intensity cardio with calorie deficit. Should I stick to it?
Yep I suggest keeping training the same for fat loss
@@DrSwole ❤️
What you mention for bulking???❤
when im doing these sets of say 6-10 reps should my last rep be the max i can do? like going to failure
Maybe 5 pounds less than failure.
3-1 rep in reserve is optimal for growth and strength
This gym looks like fitness world on Cambie and 12
Why my doctor not swole?
How long to run a split like this. Also no rear delt work on pull day one?
I do reverse pec deck on shoulders and arms and chest and back
5:29 very wrong about everything on àbs
With a program like that, you need carbs. Carbs makes you able to lift.
Isn’t the volume too low? 9 sets for chest per week? I think you should to twice as more
I do :
Chest triceps
Back biceps
Shoulders abs
Legs
Day off
Upper body
Give me your opinions guys
Push Pull Legs is for Arms dominant guys. If your Arms and Shoulders are lagging, Arnold Split is better for torso dominant guys
@@daniell5751 alright thank you, i tried john meadows ppl programs and my arms and shoulders didn't grow enough, i'll try alberto nunez split.
@@daniell5751so if im weak in arms apartment arnold works? Do you know if this is optimal for only 4 days/week i grow much more with alot of rest
9 sets for chest xd
You dk how to train it's okay
@@justvibing2497 is good for beginners?
arnold split for 4 days 😢
Nah
You can still do arnold split
Chest/back
Legs
Shoulder arms
Off
Chest/back
Legs
Off on sundays
Should arms
Off
Chest/back
Legs
Shoulder arms
Off
Off
Repeat.
@@tonyvee5799 is good for beginners?