Top 3 Workout Splits for Muscle Growth (science-based)
Вставка
- Опубліковано 9 вер 2024
- A good workout split should accomplish two things: first, it should train each muscle group with adequate frequency to result in muscle growth. Second, it should allow your muscles to recover between sessions.
You see, a good workout split must have a good balance of training and recovery, which is why most people gravitate toward pre-built workout splits like the ones touted by bodybuilders and fitness influencers.
But the truth is, there is no “best split” - if there was, we’d all be doing it.
What’s important is that you find a workout split you enjoy, that fits your goals and lifestyle, and in turn, this will help you stay consistent with your workouts.
That said, there are some tried and true workout splits that tic all of the boxes and will fit most people’s goals and lifestyle. So if you’re not sure how to split your training for optimal results in the gym, then listen up…because I am going to narrow it down to the top 3 workout splits for muscle growth so you can make an informed decision and walk into the gym confident that you’re following a solid plan.
[SUPPLEMENTS] SCIENCE-BASED SUPPLEMENTS THAT WORK!
➜ musclemonsters...
[FREE BOOK] CLAIM YOUR FREE COPY OF BULK UP FAST!
➜ www.bulkupbook...
[MASS-5 FULL BODY] HIGH FREQUENCY FULL BODY WORKOUT
➜ musclemonsters...
[SHREDDED-12] SCIENCE-BASED FAT LOSS PROGRAM
➜ musclemonsters...
FOLLOW US ON INSTAGRAM:
➜ / musclemonsters
References
[1] - pubmed.ncbi.nl...
[2] - www.frontiersi...
[3] - pubmed.ncbi.nl...
[4] - pubmed.ncbi.nl...
[5] - pubmed.ncbi.nl...
Almost every reasonable split or method will give results provided your nutrition is adequate, you get enough sleep, and you are not overtraining, allowing for recovery. Key is to be consistent, it takes time to progress and years to start standing out from the crowd.
hey bro! i’m getting started but i’m already kinda advanced because i’ve been working out for a lot but now i’m trying to build muscle but i do football/soccer 2 days a week and i was thinking about doing full body split, so could i build muscle with it!
@@sunnyLikesFood
Maybe an upper / lower split. Workout 2 days a week thing. If you’ve got a sport you play regularly & are playing hard at it, sometimes less gym time is more optimal so you aren’t harming sport performance and or gym gains.
Been weight training for over 50 yrs and at 68 having tried over the years so many routines and of course falling into the trap of doing too much, I recommend to you a three day week which hits each body part twice a week. That way you get the gains you deserve. Here is an example, and it leaves your weekends free.. Monday lower body, Wednesday Upper and Friday full body. Key as always is training hard and progressing. Remember you gain muscle when you rest, not when you break it down too much. Good luck!
Perfect just what I was looking for but wasn’t able to figure it out, thanks a lot you solved my puzzle with that workout routine 🙏
Im going to start training like this tomorrow but I will be training shoulders and abs on lower body days too. (I need to get in to shape before 28 may)
@@MKrukas28 may is like in 4 days😅
How is it going for you bro...
@@bhaveshmarathe9495 I know and I Failed a bit
@@bhaveshmarathe9495 its gotten better but not grate but im gonna keep going
I did bro split for a long time , but now i switched to upper lower 4days/week , i feel great and bigger and stronger 👍
I've done and like all 3 approaches. I like to rotate through all 3 throughout the year changing things up about every 12 weeks. For me it keeps things fresh and allows for a greater utilization of different accessory lifts.
I do upper/middle/lower. I have to separate the abs, lower back, and obliques for the purposes of my sports. Stability is extremely crucial for what I do, so I try to dedicate a full day to training my core.
can you share what your middle consists of? I am thinking about doing upper/middle/lower with cardio after the sessions, as I only have 3 days a week but still want to keep cardio.
Great video. As a soon to be 37 year old lifter with 10+ years experience, less is more at this stage. 3 full body workouts a week, that each focus on 1 or 2 main barbell lifts. I've had more time for family obligations, and made great strength and size gains, too. It's all about finding what works best for you at that given time!
Dutiful coitus
You make 36 sound old. I guess I should start preparing..
What would you you recommend for a newbie skinny guy? I plan on doing workouts 3 times per week, to start out and then work my way up to 4 days. Btw I’m 34
@@tyler238 Your workout split doesn't matter so much, just ensure you're eating a lot. Try tracking your macros for a couple weeks to ensure you're eating properly. Chronometer is a great app, especially since it tracks micros as well.
Love the video. The main thing for me is: Keep it entertaining. I did Push,Pull, Legs for a long time and started to slack a little. I switched to Arnold split doing Shoulder & Arms, Chest & Back and Legs. My strength went up but more importantly my motivation was back.
So whatever someone chooses it has to be maintainable and you should enjoy what you're doing.
I do a PPL x Arnold 8 day split, keeps my workouts interesting.
This is the only way I train!
What is PPL? @@KalebAesthetics
For someone with only 3 trainingdays a week, full body ssems the way to go...thanks for this in depth description of the pros and cons for every concept!
What’s your actual routine?(movement,reps/sets) I’m interested in starting a 3 day..
A better split torso day 1 then limb day 2 , then fullbody day 3
I do push pull legs upper lower … a 5 day split that really matched my day to day routine
Push-pull-legs has been repeatedly shown as the most effective split if the goal is muscle hypertrophy. Full body sessions simply aren't able to provide sufficient intensity for those who have been training longer than eight months or so.
At that point you will inevitably have to dedicate more time to each muscle if you want it to keep growing. And the only way to do that is to train less muscles. Enter push, pull, legs.
After a certain time of doing the PPL split, some people decide to keep going and maybe even illicit the help of a bit of juice in order to continue muscle hypertrophy. At that point the only way to increase intensity is to now dedicate an entire training session to a single muscle. The problem here is that only those on the juice can really use this split effectively because they don't need rest days. Everybody else will simply be leaving too long a time between training a muscle because by training only one muscle at a time, it can only be trained around once a week. Which is a suboptimal frequency of training becausethe muscles grow and then shrink again in that time.
So we come back to PPL. A split that allows pretty much everybody to continue making optimal gains if they are clever about it and keep mixing their sessions up with drop sets, mechanical drop sets, super sets, giant sets, pyramid and reverse pyramid weight stacking, half/full reps etc.
What has shown that ppl is the most effective?
@@lukaposeidon8490 Read past the first sentence and find out.
@@ivareskesner2019 You haven’t mentioned a single example where it “was shown” that ppl is most optimal. Just a bunch of stuff about what you think training should look like. Oh and also, adding a bunch of drop sets to a routine that most people are gonna overdo with the volume anyways?
@@lukaposeidon8490 I can't post links here, mate. Evidently you have internet. Type in _'Is push-pull-legs the best split'_ or something similar and scroll down a bit. You'll see numerous studies dissecting the subject. Most opinions expressed based on those studies seem to agree with _'what (I) think exercise should look like'._ I apologise if I misquoted you.
P.S. You'll have to elaborate on your last sentence. I haven't said anything about just slapping additional drops sets on.
@@ivareskesner2019 Seems to me that you are just misinterpreting what you read in a study. And about the drop sets, you literally mentioned them in your original comment.
Edit: There’s nothing inherently special about a ppl split. As long as the volume is right and the training is close to failure, people can make gains with loads of different splits. The only situation where you’d absolutely “need” to train 6 days a week is if you are highly advanced and you have to squeeze some extra days in. And even then, nothing special about ppl. Upper lower 6x also works great. Full body 5/6x has been shown to work great.
A 4 day Body part Split is still going to be the best option for most people. Long as it's programmed properly. Set it up similar to an Upper Lower and your good to go. Let me show you an example.
DAY 1: Chest -Upper
DAY 2: Legs- Lower
DAY 3: REST
DAY 4: Shoulders- Upper
DAY 5: Back- Lower
You can add in an arm day if you want or just add Triceps to the Chest and Shoulders day and Biceps to the legs and Back day.
Not good at all. You're only hitting each muscle group once per week.
Crap
@@masteringmastery8171 No it isn't! It's not crap as long as your using compound movements. If your using compound movements with the barbell and structuring it in a way like an upper lower it's fine. You can actually get better volume in with this approach!
@@outpost31737 It's fine as long as your using the main compound movements and structuring it similar to an upper lower. For instance Chest is still hit on an Overhead Press on shoulder day. Legs are still hit with a deadlift on back day. You can get better volume in with this approach. Frequency means very little now. There's been recent studies on it.
@@chandlermichaels1721 I disagree, you can get much more volume by doing 2x per week frequency rather than 1x, and at better quality because you arent doing so many sets in one day. My split would be this:
sunday: rest
monday: upper (chest, back, then shoulders)
tuesday: rest
wednesday: lower (hamstrings, quads, then calves)
thursday: rest
friday: upper (shoulders, back, then chest)
saturday: lower (quads, hamstrings, then calves)
this way, for example, you can hit chest twice a week doing only 8 sets per session and getting 16 sets per week, which is plenty, plenty more than is even needed for beginners. If you try to hit that volume on 1 day per week, even 10 sets in a session is going to be inefficient due to tiring out the muscle beforehand, reducing performance and gains. legs you can do 5 sets for quads and hamstrings each session, have plenty of time for recovery, and make significantly more gains for the same reasons i mentioned beforehand. I'm of the belief it is simply more efficient to work muscles 2x per week. Another point, it has been made pretty clear in studies that 2x or more frequency is in general better than 1x for muscle and strength gains, it was also explicitly stated that is the case in the video.
I do agree that compounds should be the main focus of a workout
I disagree that chest is used in a shoulder press, it really shouldn't be, even in a seated variation, you really need to isolate the shoulder and chest seperately.
All love though, just trying to spark a discussion.
I find a full body workout tends to maintain my muscle exactly where I am like it plateaus because I’m not pushing any particular muscle trying to get say 20 different sets of exercises
There's no reason why PPL is not a beginner's split. On the contrary, I'd argue it's literally the most beginner friendly split:
1. You don't need big compound exercises like squat and deadlift because you go to the gym 6x a week so you have time to isolate everything.
2. You spend less time per session since you can get away with 5 exercises per day and still do 30 exercises a week.
3. The fact that protein synthesis lasts longer on beginners means you don't need to train muscles 3 times a week like in a full-body split, so instead you can get away with training them just 2 a week, which also allows them to recover better.
I find recovery on a PPL recovery is a major issue and I can only train 3x a week. So I do a hybrid of upper/lower/upper (week 1). Lower/upper/lower (week 2). If it gets crazy, I do upper/lower/full body.
I work 6 days/week and have a family and I prefer ppl.. but recovery wise a minimalist full body sesh every second day is optimal.
I do full body upper/lower fullbody 4 days a week...just keep your weekly volume down on your second full body day then 2 days off to recover.
The Bro Split has never steered me wrong, and I've been doing it FOREVER.
Full body for naturals is king. That's what everyone did before steroids were a thing. Plus i have a tough job and a kife i cant be in the gym 6 days a week. And if you miss a day you still hit every body oart at least once
Love this channel.. so much great advice and perfect delivery
Best split? I gotchu
International chest day
Juicy arm pump
Chest again
Skip legs
Biceps
Triceps
Rest
that is probably the worst
I allways trained 3x FB or 6x PPL for the last 10 years, alternating about every 6 months. However, since spring this year I train 3x PPL and 1 xFB a week, was a total gamechanger for me, the perfect mix of heavy compound lifts and focusing on every musclegroup without being so fatigue like a 6x PPL
The way you combine knowledge with comedy is genius. New sub!
Comedy? That guy is rather boring and annoying
Great video. I'm a big fan of a Push, pull, upper, legs split for myself personally - allows me to focus on my chest (lagging body park) that bit more.
What is the _'upper'_ part used for? The upper body is covered in push and pull. It's literally splitting up exercises into those where you use your upper body to push weight or pull weight.
@@ivareskesner2019 extra volume and frequency on my chest, back and shoulders. Sometimes arms too!
@@AdamScottfit I hear you. I add six sets for the chest on my pull days and six sets for the biceps on push days because those areas need extra attention. Then finish each of those two with an 18 set finisher combo to really make the muscles cry. Give it a go. Develop 18 set finisher routines for the struggling muscles and 6 set ones for the others (or whatever number works for you). You can use a combination of swithcing same-muscle exercises and banging out another set without rest (mechanical drop sets), and changing the weight.
Mechanical drop sets made all the difference for me in my actual session as well. Try doing, say, a one dumbbell waiter curl to failure, then jump straight into a seated incline curl or a spider curl, for example. Worked wonders for me, anyway 👍🏻
@@ivareskesner2019 that can work great too. For me, my legs dont need that 2nd session in a 7 day rotation. The added upper gives me time between sessions to recover. I do add in dropsets for arms to increase volume too 👌
There IS an absolute best split.
Pull, Push, Legs, OFF, Pull, Push, Legs, OFF ♾️
All muscle groups that work together are trained together, at the optimal frequency of twice a week, with 3 days rest in between. (Pull first because more pull exercises use legs, giving them more rest).
that’s good. I’d suggest putting legs in between push & pull because you’ll have more rest for your upper body. ultimately allowing you to train more intensely
This is a very excellent and brilliant video bro telling about this topic and about the top 3splits workout for muscles growth and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
Your background music is a banger. I wanted to add doing a body part split like chest+back, Legs+Shoulders or any other combo is an effective way to train
Good. Now I want a "faith based" video.
The beat.....then..... now..... forever
Perfectly broken down and said! Well done my friend. Really appreciate the information.
My biggest issue is trying to commit to a schedule is my work schedule. I work far an ambulance service and work anywhere from a 24-36 hour shift. I find myself getting it in when I can work it in. An example of what have to is.
Monday morning push
Monday afternoon pull
Tuesday morning legs
Work Tuesday 9am through Wednesday evening 9pm
Thursday morning upper
Friday morning lower
I really like the push pull legs, followed with a day off then at the end the week with an upper lower splint.
Awesome split man, I cant imagine having to work around such long hours and still finding the time to go to the gym, that's impressive.
I do a slightly different split.
Day 1 biceps and triceps. I’ll throw in four arms between sets
Day 2 chest and shoulders
Day 3 legs and back.
I fell it’s the easiest for me but not sure if it’s the most effective method.
Good split you can hit each muscle group twice per week.
Your triceps are fatigued from day 1 on day 2 for chest and shoulders day, so the bench press and OHP suffer, so chest and shoulders gain suffer. If you do this 6x times a week, you are also training triceps 4 times a week which is too tiring. Also, biceps will be fatigued on day 4 from lat pulldowns and rows on day 3. Finally, if you are doing this only 3 times a week, you should be doing full body split anyways.
I am mainly do weight training because I feel a buzz then a chill it helps me with stress in my life
The guy with the Alpha shirt is so funny! LOL
(science-nased) rules!!
Workout... A off B off off A off
so if training 3 day full body or upper lower take 2 rest days after second session....amazing recovery
All splits. Work that’s proven the thing with full. I body is great overall but volume for specific body parts will suffer if done properly
I love the way you present this material! It works for me! I do have a question about stretching! I hate adding time to my routine so I rarely stretch. What I find though is that my lower back starts to hurt so I’m forced to stretch my hamstrings from time to time. Do you have any advice on stretching? Thanks in advance!
I got this from Strength Side and it’s great. Stretch in between sets, but not the muscle group you’re working. So if you’re doing a Chest/Back day, stretch your lower body in the rest time between sets.
I've been doing full body 2 to 3x per week for about 20 years now. Now that I'm retired, my full body sessions are from 1.5hr if I only do my big core exercises to 2.5hr if I include shoulders and arms. I'm considering doing push/pull split (squat on my push day and leg curl on my pull day) but I don't want to go to the gym every day.
4 to 6x per week are for professional body builders and professional athletes. I want to do other things like go bike riding around the city.
The toilet thing with leg DOMS is absolute hell. lol
Amazing and very informative video. Thank you!
Always great videos bros but the acting is golden 👍👍
I'm a beginner. But I do PPL (6 days) because it seemed the most logical. And I have enough time to train 6 times a week.
But maybe I should do 3 days rest 3 days... And have it rotate
Can you make a video on whether dead lift should be on back day or leg day
this random vid is 30 minutes old yet it was randomly recommended to me
my split its like this push pull legs and upper body. its work for me.
The original voice over was better. Great video nevertheless - it's good to see the guys that brought us to this channel back!
I do
fullbody heavy
Off
Off
Upper high reps
Lower high reps
Off weekends.
hey bro great video, can recommend one with no equipment for skinny guys..
Wow, that's a lot of sessions. In a 6 day period, I train upper twice and legs once, but each session is usually 3 to 4 hours and I hit everything pretty hard, so I need the recovery days. I like to change it up, but lately i'v been doing Chest/Arms, Shoulders/Back, Legs or Chest/Back, Shoulders/Arms, and Legs. Smaller muscles I can hit twice a week for sure, but I need about six days between heavy bench sessions, or either my numbers stop going up and/or I start to get nagging little injuries. I do enough movements that pretty much everything gets hit once directly and once indirectly each week. For instance, Biceps gets hit on Arm day, obviously, but also a lot on Back day since there is a lot of rowing. I guess I do more of a power lifter type split than a BB workout by blasting it hard, then giving it enough time to fully recover before going in hard again. I don't know how people do one hour workouts. :) Once I get going, I feel like I want to be there all day!
The PPL just seems very easy to simplify the categories. And you could always still hit myo reps with light weight on say your traps on leg day...but over all ppl makes the most sense to me for conaiatent recovery times etc. Intense full body 2× a week sounds good too but also seems like it could easily damage your nervous system easier especially if you work hard labor etc idk im gonna go ppl and throw in calesthinics instead of weights if im not feeling the weights those days keep it fresh and varied etc
Thank You!
Which company whey protein powder best
Great video! Even though we all have busy schedules, these are doable for almost everyone regardless of the work schedules. Thank you for the video! ✋️👊🤝💪🦵
Could you tell me what exact exercises to do on the upper lower one and the preferred weight and sets please
I have mine set up upper lower. However, I added in a five day as a full body if I can't make it all four days.
Bro split is the best 👻☕
ล
Awesome video 👏👏👏
Very informative 🎉
Vraie vidéo 👍
What about combining? For instance: push, pull, legs for three days, then take a couple of days off then a full- body, then another day of rest. Thoughts?
Full Body 3-4x a week in my opinion is the best
Do you still see progress?
What about mon-fri?
@@hotballz72 that could work
@hotballz72 that could work, but I wouldn't do full body everyday
I'll stick to 4 days a week.....I appreciate it.
Arnold Split here, I just like to have an arms and shoulders specific day
I want to do a push/pull/legs twice per week, but I don't think I can recover from that. I'm in great shape for a fifty-year-old man, but I also love high-intensity workouts.
Chest/Chest/Arms
My routine is pull, push, back and shoulders, abs, forearms, legs and then rest or lacking if I feel I am lacking in something
I do PPL and full body weekly program.
What exercises would work best with this split training
Awesome
every muscle group once a week feels best for me
Great advice
We need a best 3 exercises for legs
Nice 👍
So i do chest and Triceps on Sunday and I do 9 exercises in total is it normal ?
What exactly is a “push”workout though like idk what muscle groups I’m trying to work. Is a push workout basically like someone saying a chest/back workout?? I get push means you’re doing push movements but that’s is so broad to me I’m just so lost that’s why I have continued to do certain muscles groups each day.
What is the optimal set/rep range for the full body split?
I’m trying to figure that out for a good 3 day split routine. And what exact movement to perform
This is my routine. Been doing fullbody for about 5 months best routine ever. Now im going to do
Fullbody
Rest
Rest
Upper
Lower
Rest weekend
Upper
Lower
Rest
Rest
Fullbody
Rest weekend
Fullbody. On my upper lower days will be intense like rest pause and drop sets and fullbody will be more on the lighter side high volume.
Weight gain exercises
I do PPL
I'mma need that link to those pants fam...
1:48 Alpha is so sore out of his mind that his trousers are still on lol.
Even tho it's science nased I still prefer upper lower split for me. I tried full body and push pull legs was ok but not for me .
What kind of workout split do you guys recommend for a construction worker? Currently I’m running a PPL/Upper/Lower split 5 days a week. I’m also 6’3 and 145 pounds. I’m having trouble finding my target calories daily aswell and makes it harder with my job too. I’ve been tracking my cals and I’m getting about 2600 a day. Your help would be heaps appreciated 💪🏼
just eat double that. Seriously.
❤❤❤❤❤👍🏻💪🏻
i like this video very much
🏋🏻♂️ 🏅🏅🏅
💪🏻🏋🏻♂️💪🏻
Please make a 10 or 8 minute exercise video with a variety of movements:
Bodyweight exercises and Dumbbell exercises for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves...
and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes.......
and exercise for symmetrical slanted bodies such as shoulders, face and other body parts.....
And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home......
Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends.
Sorry if there are any wrong words from me.
I say...... thank you for your attention and and good luck always....
From :
Muhammad Haqqul Yaqin *YAYAK* your fans
👍🏻💪🏻🏋🏻♂️
Please make a video bodyweight workout / home workout and Dumbbell workout for train muscle forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, upper abs, lower back, obliques, lower abs, waist, glute, pelvic / kegel, hamstring, quads, thighs, and calfs and finger workout, palm workout, face workout, body symmetrical workout, sole feet workout, tall workout, etc ...... please make that video because i love workout ....... thank you for your attention 🙂👍
From your fans
YAYAK
🏋️♂️🏋️♂️
❤ i like this video very much 🏋️♂️💪🏻👍🏼👍🏻
Ask for help to make a video of :
Bodyweight exercise and
Dumbbell exercise for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvic, waist, hamstrings, quadriceps, thighs and calves...
and also ask for help making a video of exercises for finger, sole feet, palm .....
and exercise for symmetrically slant the body such as shoulders, face and other body parts....
And exercises to tall like basket ball player, cardio with and without dumbbell and how to bulking and cutting....
don't forgett to upload video warm up and cooling down with and without dumbbell 🙂🙂😊
Sorry if there are any wrong words ....... for your attention
I say....... thank you very much
From :
Muhammad Haqqul Yaqin
*YAYAK*
your fans
💪✊👍
💪🏻🏋🏻♂️💪🏻
Please make a 10 or 8 minute exercise video with a variety of movements:
Bodyweight exercises and Dumbbell exercises for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves...
and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes.......
and exercise for symmetrical slanted bodies such as shoulders, face and other body parts.....
And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home......
Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends.
Sorry if there are any wrong words from me.
I say...... thank you for your attention
From :
Muhammad Haqqul Yaqin *YAYAK* your fans
👍🏻💪🏻🏋🏻♂️
🏋️♂️🏋️♂️💪🏻💪🏻
Video Tutorial Dumbbell workout for forearms, biceps, triceps, shoulders, traps, neck, back, lats, lower back, upper back, chest, abs, obliques, lower abs, kegel, hamstring, calfs, thigh, quads, glute & etc
👍🏻👍🏻👍🏻
Please help me to train muscles and guide me by uploading dumbbell exercise or body weight exercise tutorial videos :
1. Neck
2. Omohyoid
3. Sternohyoid
4. Sternocleidomastoid
5. Trapezius
6. Shoulders
7. Deltoid
8. Interior head
9. Middle head
10. Posterior head
11. Biceps
12. Brachialis
13. Bicep brachii
14. Long head
15. Short head
16. Pronator teres
17. Palmaris longus
18. Forearm
19. Extensor carpi ulnaris
20. Abductor pollicis longus
21. Extensor pollicis brevis
22. Extensor pollicis longus
23. Flexor carpi radialis
24. Brachioradialis
25. Flexor carpi ulnaris
26. Chest
27. Pectoralis major
28. Pectoralis minor ( beneath major )
29. Abs
30. Serratus anterior
31. External oblique
32. Rectus abdominis
33. Tendinous inscriptions
34. Back
35. Teres minor
36. Teres major
37. Infraspinatus
38. Rhomboid major
39. Trapezius
40. Erector spinae ( deep )
41. Latissimus dorsi
42. Thoracolumbar fascia
43. Triceps
44. Triceps brachii
45. Lateral head
46. Long head
47. Medial head
48. Glutes
49. Gluteus medius
50. Gluteus maximus
51. Thighs
52. Sartorius
53. Pectineus
54. Adductor longus
55. Gracilis
56. Tensor fasciae latae
57. Vastus medialis
58. Rectus femoris
59. Vastus lateral
60. Patella ( kneecap )
61. Hamstrings
62. Biceps femoris
63. Iliotibal band
64. Adductor magnus
65. Semitendinosus
66. Gracilis
67. Semimembranosus
68. Calves
69. Gastrocnemius
70. Soleus
71. Peroneus brevis
72. Flexor hallucis longus
73. Tibia ( bone )
74. Tibialis anterior
75. Extensor digitorum longus
76. Peroneus longus
77. Occipitofrontalis
78. Orbicularis oculi
79. Orbicularis oris
80. Zygomaticus major
81. Tendon of extensor digitorum longus
82. Aponeurosis of occipitofrontalis
83. Splenius capitis
84. Tendo calcaneus
85.
86.
87.
88.
89.
90.
91.
92.
93.
94.
95.
96.
97.
98.
99.
100.
10:30 recap
4:41 ayo wtf
What’s a rest day.???
I don’t know if my split is good but it works for me and my goals:
Legs/shoulders
Chest/tri
Back/bi
Legs/shoulders
Chest/tri
Who train legs and shoulder same day? That is just strange
@@validus5808 i was doing chest/tri/shoulder but I was staying too long lol
@@validus5808 also I have a really messed up shoulder so when I was doing chest and shoulders same day it would really bother me
Any shoulder press involves triceps and even upper pecs, this might result in suboptimal training chest and triceps on the next day. Chest presses incorporate frontal delts, this could lead to overtraining frontal delts, upper chest and triceps. Try chest, shoulders and triceps on the same session, forget frontal raises and do rear delts on your back (= pull) day
You could start one push day with chest (go heavy) and the other with shoulders, then chest with lighter weight and more reps
Apart from that, training back before legs might cause lower back issues
So pull, push, legs or legs, pull, push
Me, always doing Push-Pull-Leg-off-Upper-Lower-off is that oke?
Fellas, can anyone give me a solid split for a 5 day routine?. Weekends off due to having to do kids stuff.
How do you people find time for so many sessions? Do you just allocate 2 hours for working out everybody and work your whole days around it? And if you do work in an office, how much of the day do you have left? Can someone point me in the right direction when it comes to planning?
We don't find time for it. We make time for it.
@@MadoLeoss How? What is your schedule?
Push-Pull-Legs-Rest-REPEEAT
Legit
top
Lmfao that fools face, it be like that
bro i train 3 a week throw my routine balance everyday all the time
Firstly you told that high training frequency is superior to low training frequency,second you told that when volume is equal it doesn’t matter 😅
If your time allows.....full body work out.
Science-nased
??
Oops nasedd
Day 1 PUSH
Day 2 PULL
Day 3 REST
Day 4 FULL BODY
Day 5 REST
Day 6 FULL BODY
Day 7 REST
The prison split is the best...that didn't come out right lol😖🤣 ya know what I mean👊💪
Objective results, depend on: feeding, training with technique, proper load, breaks! Still have to tell the storyline sportive life.And biotypes: endomorfo,mesomorfo, endomorfo.Good luck everyall!
Torso/Limbs