I really appreciate your comparison of splits. Thank you. After years of experimenting myself and since I have longer limbs relative to my torso (meaning both my lower and upper body pushing muscles are weaker than pulling muscles and chest/back are easier to develop than arms/calves), my personal preference is variations of a half full-body push pull split. As a late intermediate and 45 years old lifter dedicated leg days are too fatiguing. I don't see a big issue in having both e.g. pressing and triceps exercises in the same workout since I never do more than 2 exercises for the same muscle group meaning it's just extra indirect volume for the same muscle group and priority can be shifted by the exercise order in each workout. Thus, in mesocycles prioritizing arms I do push, pull, "arms"(small muscle groups incl. rear/side delt, forearm, calf) 6 days a week. This allows for a 4x frequency for biceps and triceps although with some overlap for arms on consecutive days, which is not a big deal for these faster recovering muscles but the "arm days" provide a good needed rest after 2 days with 2 leg exercises each day. In mesocycles prioritizing legs I use an upper push, lower pull split 6 days a week. This allows me to do 2 quad exercises on the lower push days (5 exercises per workout) and only one lower body posterior chain exercise on lower pull days + more upper push exercises like side delt + calves to hit them 3x a week (6 exercises per workout) perfectly matching my strength and weaknesses. What are your thoughts about this approach?
how do people not have recovery issues doing 6 day splits? i tried it for a few weeks and it destroys my CNS. maybe Im doing a lot of compounds but some of them are done on smith machine. I refuse to believe anyone doing 6 day splits are doing it with high intesity
OHP the day after benching on the Arnold split? Also, would it be possible to use the 6 day upper/lower and move arm training onto the lower body days?
For some reason when i do close grip bench my wrist feels numb even though my hands are shoulder width apart, i do it on the smith machine because my gym only has them could that be the reason? What other alternatives should i try?
See me rank some 5 day splits here: ua-cam.com/video/vORdoULF-D8/v-deo.html
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Check out my book on hypertrophy periodization here: askdrswole.com/
I really appreciate your comparison of splits. Thank you. After years of experimenting myself and since I have longer limbs relative to my torso (meaning both my lower and upper body pushing muscles are weaker than pulling muscles and chest/back are easier to develop than arms/calves), my personal preference is variations of a half full-body push pull split. As a late intermediate and 45 years old lifter dedicated leg days are too fatiguing. I don't see a big issue in having both e.g. pressing and triceps exercises in the same workout since I never do more than 2 exercises for the same muscle group meaning it's just extra indirect volume for the same muscle group and priority can be shifted by the exercise order in each workout. Thus, in mesocycles prioritizing arms I do push, pull, "arms"(small muscle groups incl. rear/side delt, forearm, calf) 6 days a week. This allows for a 4x frequency for biceps and triceps although with some overlap for arms on consecutive days, which is not a big deal for these faster recovering muscles but the "arm days" provide a good needed rest after 2 days with 2 leg exercises each day. In mesocycles prioritizing legs I use an upper push, lower pull split 6 days a week. This allows me to do 2 quad exercises on the lower push days (5 exercises per workout) and only one lower body posterior chain exercise on lower pull days + more upper push exercises like side delt + calves to hit them 3x a week (6 exercises per workout) perfectly matching my strength and weaknesses.
What are your thoughts about this approach?
So this is what it’s like to have a Dad. Thanks for being the role model that we desperately need Dr. Swole !
LOL. Gotchu
Great video dr billiam swole
Thanks 👊🏼
Is there a specific upper lower 6 day you like?
I’ve made a video covering one that you can look up!
Awesome, thanks Dr!
Glad it was helpful!
how do people not have recovery issues doing 6 day splits? i tried it for a few weeks and it destroys my CNS. maybe Im doing a lot of compounds but some of them are done on smith machine. I refuse to believe anyone doing 6 day splits are doing it with high intesity
i wish we had gym trainers like you in gym
Appreciate the vote of confidence!
OHP the day after benching on the Arnold split?
Also, would it be possible to use the 6 day upper/lower and move arm training onto the lower body days?
You can put bench in the first segment of the week and OHP later so they don’t clash
@@DrSwole what about the second part of my question?
@@paladindanse98you can do that no problem as I do that
@@dzonipro97 OHP or arms?
Upper/lower 6 day split is a very split
Would you recommend a hybrid push pull leg and arnold split? Thanks
How long will you run the 6 split
For some reason when i do close grip bench my wrist feels numb even though my hands are shoulder width apart, i do it on the smith machine because my gym only has them could that be the reason? What other alternatives should i try?
Any concern with connective tissue or joint issues with these 6 day split?
Not for most people
Nice to meet u from Vidcon 😊
You too! I’ll be moving to LA for a year next July, maybe I’ll see you around
@@DrSwole that’s an awesome move. Imma be ur local tour guide 😊
I'm surprised the Arnold split didn't make it to the list
Fr I thought he liked it more than ppl
It’s in there
Oh ur right it was hidden
@@DrSwole do you prefer arnold split or the upper lower for intermediate
Problem with doing back the day after legs is if u trained them properly you won’t be able to train back haha
Full body 6 day over other 3 is horrible. It's by far the worst split and same goes for upper lower 6 day horrible too