I've tried pretty much every training split on the planet but always got my best results training one body part a day (natural or enhanced). Despite what "science" may say.

Doing push pull legs never felt like the muscles took a good enough beating to grow and I never felt the need for a rest day. Noticeable arm size lost. Back on my current split and people already commenting on my arms again.

My current split

legs
tris
back / traps
chest
bis
shoulders

after smashing tris for 45 mins on monday I felt like I needed the day off on wednesday cause they were still too sore for proper chest training. Thinking about separating my leg day into a quad day and hammie day to give my upper body another day off


Slightly off topic but most pro bodybuilders say most of the "science" in regards to training/diet works on paper but is subpar in the real world. I know everyone is gonna say yeah but they're on grams of gear blah blah but I don't know. I followed their advice even when I was natural and got way better results

just combine bi and tris for an arm day and split the leg day into ham focus and quad focus.

I’ve never noticed any difference in anything except when my diet is on point.

I used to do that but than I get stuck in the situation where my triceps get worked 2 days in a row from either a shoulder or a chest day

I dont like to take rest days unless i feel like I need it and lets be honest a dedicated bicep day isn't super hard on the body lol

That's what I do but with extreme volume

Mirin that you have a day dedicated specifically to biceps lmfao.

I do the following:
Arms
Legs
Chest
Back
Shoulders

Almost never feel like I have to take a rest day and my results are reasonably good.

like I said in an earlier post my "bicep day" is almost like a rest day cause it's not taxing on the body lol and this way all my "push" body parts get a day off from each other

I used to do the same split as you but my tris got semi worked on my shoulder day and I designed my split so everything gets atleast 48 hours rest

Yeah that's exactly why I've split it out in that way.

Arms is whatever, never real feel taxed on arms day. Get a sweat going, get a sweet pump, go home.

I always feel like chest day is way more taxing on my triceps than shoulders. Maybe just a body mechanics thing, I have really long arms.

Your avi physique also mogs mine.

was in my prime and on the biggest bicycle ride I ever took lol