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Forum ยป This is the best split ever
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Thread: This is the best split ever

post 1612918951 08-08-2020, 02:02 AM
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  1. UnkleDolan
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This is the best split ever

Day1: Chest + Hammies
Day 2: Rest
Day 3: Quads + Biceps
Day 4: Back
Day 5: Rest
Day 6: Shoulders + Triceps
Day 7: Rest

modified bro-split for the win

Fullbody workout and PPL are boring as fak

Also for those ****s who are doing bodybuilding but do 5/3/1, just lul at those stupid idiots, yes you can gain muscle, in fact newbies can do anything and gain muscle, try it after you have been training for 2 years at least. There is a reason it is a strength not a hyperthrophy program
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post 1612919891 08-08-2020, 02:27 AM
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To me it makes more sense to switch day 3 and 4 around
post 1612920541 08-08-2020, 02:50 AM
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Chest + Back
Legs
Arms
Rest
Chest + Back
Legs
Arms
Rest

Repeat. Cardio where needed. Working out one muscle a week LMFAO.
post 1612920911 08-08-2020, 03:02 AM
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Chest tri
Back bi
Legs shoulders
Off
Chest tri
Back bi
Leg shoulders

Repeat.

Max gains
post 1612920951 08-08-2020, 03:05 AM
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Only *******s take rest days.

Push/Pull/Legs/Push/Pull/Legs and so on.
Yellow Fever Crew
post 1612921411 08-08-2020, 03:26 AM
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#6
  1. backinthegymbro
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monday: legs + chest
tuesday: shoulders + bis+tris+forearms.
wednesday: chest & back.
thursday: legs + bis+tris+forearms.
friday: chest & back
saturday: shoulders + bis+tris+forearms.

Calves + abs 6x a week.
Brb hitting chest and arms 3x a week.
Brb hitting the rest 2x a week.
Brb can switch it up and do legs + shoulders on wednesday if i want too hit shoulders 3x a week some times.
Cobra Kai never dies!
post 1612936091 08-08-2020, 09:16 AM
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#7
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Originally Posted By MadFury⏩
To me it makes more sense to switch day 3 and 4 around
Right that also work, the days are flexible but you get the idea of the muscle grouping
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post 1612936161 08-08-2020, 09:17 AM
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Originally Posted By Chezdon⏩
Chest + Back
Legs
Arms
Rest
Chest + Back
Legs
Arms
Rest

Repeat. Cardio where needed. Working out one muscle a week LMFAO.
What kind of stupid ******* has 2 arms day in a week?
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post 1612936311 08-08-2020, 09:18 AM
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#9
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Originally Posted By backinthegymbro⏩
monday: legs + chest
tuesday: shoulders + bis+tris+forearms.
wednesday: chest & back.
thursday: legs + bis+tris+forearms.
friday: chest & back
saturday: shoulders + bis+tris+forearms.

Calves + abs 6x a week.
Brb hitting chest and arms 3x a week.
Brb hitting the rest 2x a week.
Brb can switch it up and do legs + shoulders on wednesday if i want too hit shoulders 3x a week some times.
Not enough rest boyo. Unless you do low volume

also training arms DIRECTLY 3x a week is stupid, your arms are already trained to some extent when you do chest, back, shoulders
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post 1612938271 08-08-2020, 09:42 AM
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#10
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Originally Posted By Chezdon⏩
Chest + Back
Legs
Arms
Rest
Chest + Back
Legs
Arms
Rest

Repeat. Cardio where needed. Working out one muscle a week LMFAO.
Cool 8 day split can you post 11 day
Dachshund Crew 4 life
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Impeach RichStrong
post 1612938351 08-08-2020, 09:44 AM
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#11
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We've pretty much capped the limit on what is best for optimal muscle growth in BBlding
post 1612938461 08-08-2020, 09:45 AM
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Lol not even close.

Training things once a week is just stupid

If PPL is boring it's probably because you're training like a pussy. Switching to PPL based splits has been the best thing I've ever done after doing bro splits for 5 years
post 1612938751 08-08-2020, 09:50 AM
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#13
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Originally Posted By jk202⏩
Lol not even close.

Training things once a week is just stupid

If PPL is boring it's probably because you're training like a pussy. Switching to PPL based splits has been the best thing I've ever done after doing bro splits for 5 years
I prefer PPL, but have you tried Upper/Lower? I imagine myself switching to that once I get to a point where I don't have time to go 6 times a week to the gym. I expect it would be enough to maintain at least
post 1612939601 08-08-2020, 09:58 AM
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#14
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Originally Posted By Celsus⏩
I prefer PPL, but have you tried Upper/Lower? I imagine myself switching to that once I get to a point where I don't have time to go 6 times a week to the gym. I expect it would be enough to maintain at least
A good option for most people. Just long sessions and, for me, my arms need more attention. PPL has been my go to last two years

My delts and arms need to come up, legs need the least amount of attention. This will be my next surplus Split

Delts and Arms
Full body pull
Chest and arms
Off
Lats, delts, arms
Legs
Off

There is no best split: train your priority body parts as often as you can recover and fill in the rest.
post 1612941981 08-08-2020, 10:26 AM
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Im going to start PPL.

What exercises should i incorporate?


How many sets/muscle group to aim for?


How many sets in each workout?


Looking at:
Push
Flat DB superset with tricep kickbacks
Incline DB
Seated DB
Tricep pushdowns
Lat raises

Pull
DB row
Pulldowns
Upright row
Shrugs
Seated cable row
Incline db curls

Legs
Squat
Goblet squat
ham curls
calf raises
n4l
Rayaarito
fappin
r32gojirra
post 1612942221 08-08-2020, 10:28 AM
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Originally Posted By Chezdon⏩
Chest + Back
Legs
Arms
Rest
Chest + Back
Legs
Arms
Rest

Repeat. Cardio where needed. Working out one muscle a week LMFAO.
But who was shoulders
post 1612942451 08-08-2020, 10:31 AM
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#17
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Originally Posted By UnkleDolan⏩
Not enough rest boyo. Unless you do low volume

also training arms DIRECTLY 3x a week is stupid, your arms are already trained to some extent when you do chest, back, shoulders
Your body adepts. Each muscle gets 48 hours of rest before you hit them again.
And you'll always hit certain muscles secondary no matter what. It's minimal imo.
Cobra Kai never dies!
post 1612942621 08-08-2020, 10:33 AM
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#18
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Everyone is built differently. You have to find out what WORKS for you. I find that training each body part twice a week works for me.
My lagging part are my calves in which I train them 4-5x a week
post 1612942631 08-08-2020, 10:34 AM
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#19
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Originally Posted By Fozzy13⏩
Im going to start PPL.

What exercises should i incorporate?


How many sets/muscle group to aim for?


How many sets in each workout?


Looking at:
Push
Flat DB superset with tricep kickbacks
Incline DB
Seated DB
Tricep pushdowns
Lat raises

Pull
DB row
Pulldowns
Upright row
Shrugs
Seated cable row
Incline db curls

Legs
Squat
Goblet squat
ham curls
calf raises
Example, my last one

PUSH
A1 INCLINE DB
B1 HIGH INCLINE SMITH
SHOULDER PRESS
C1 CABLE FLY
D1 CUFF LATERALS
E1 CG DB PRESS PRESS
E2 CUFF CABLE TRI EXT


LOWER
A1. RDL
B1. BANDED HACKS
C1. LYING LEG CURL
D1. LEG EXT
E1. ADDUCTOR



PULL
A1 CHEST SUPPORTED TBAR ROW
B1 NAUTILUS PULLDOWN
C1 REAR DELT ROW
C2 PEC DEC REAR DELT FLY
D1 DB PREACHER
E1 CABLE CURL
E2 INCLINE CABLE CURL

Pretty much everything is a top set 5-8 and a backoff set 8-15. Leg ext and laterals I like to extend with a drop set or rest pause on a 3rd set
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