which SPLIT do you think is better?? ((REPS))))))

08-24-2022, 05:29 AM

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#1

demfeelsbro
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which SPLIT do you think is better?? ((REPS))))))

1:

-push
-pull
-legs
-push b
-pull b
-legs b
-rest

2.

-chest
-back
-legs
-shoulders
-arms
-rest
-rest

08-24-2022, 05:30 AM

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#2

bfdehewdbyywhn
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only split 8s against any hand

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08-24-2022, 05:31 AM

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#3

GainzMcgee
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Originally Posted By bfdehewdbyywhn⏩

only split 8s against any hand

never split 10s brah

08-24-2022, 05:36 AM

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#4

JUGGERNAUT1333
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Depends on your experience level. A beginner - intermediate will likely see a good amount of benefits from a PPL routine. As you become more advanced, and are lifting heavier weight it gets much harder to maintain that type of volume throughout the week. I typically do PPL when cutting just to increase my overall activity during the week, but I make sure to balance my volume/intensity since my frequency is up.

BroSplit works for some, enhanced lifters will typically see the most gains from a brosplit, hitting everything once a week, but I've had plenty of success naturally doing this as well.

Ultimately - the best routine is the one you enjoy and will consistently stick to.

My favorite split is :
Legs (hamstring focus)
Push
Pull
Off
Legs (quad focus)
Push/Pull
Off

6'1 - 240lbs

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08-24-2022, 05:44 AM

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#5

ChknFrydMFer
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Originally Posted By JUGGERNAUT1333⏩

My favorite split is :
Legs (hamstring focus)
Push
Pull
Off
Legs (quad focus)
Push/Pull
Off

This is my current split as well

Push
Pull
Leg (Ham)
Upper
Lower (Quad)
Off
Off

Occasionally I move an off midweek...also I do my core work on Leg/Lower days

Originally Posted By JUGGERNAUT1333⏩

Ultimately - the best routine is the one you enjoy and will consistently stick to.

But this is the correct answer^

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08-24-2022, 05:48 AM

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#6

demfeelsbro
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thanks. I find push days brutal - chest, shoulders, triceps in one session kills me

08-24-2022, 05:51 AM

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#7

ChknFrydMFer
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Originally Posted By demfeelsbro⏩

thanks. I find push days brutal - chest, shoulders, triceps in one session kills me

Idk if you follow him or not, but this post might be relevant.

LRB the GOAT

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08-24-2022, 07:31 AM

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#8

Dreyth

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I dont understand how somebody can hit a bodypart only once every 7 days. I lose the pump after about 4 days of not lifting, cant be having that

I really like PPL,PPL,R but i start getting shoulder pain from it since im hitting my shoulder girdle 4x/week

Push pull legs rest upper lower rest looks like it may be the way to go

Right now now im doing:
Upper
Rest
Lower
Rest

08-24-2022, 07:38 AM

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#9

Robmnrd
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If your work/life schedule allows for it, I honestly think the best split is an upper/lower EOD.

Upper
Off
Lower
Off
Upper
Off
Lower
Off

ad infinitum

It allows for intensity every workout since you have not only a true recovery day after each workout, but multiple days between bodyparts. It forces a lifter to take part in adequate recovery, which is oftentimes where serious (but bad at designing a split) lifters fall short.

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08-24-2022, 07:42 AM

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#10

AdvancedDreamer
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I like upper/lower and 5 day splits. Upper lower is nice because I get a lot of rest. 5 day split is nice because I can go ham in the gym and not worry about overtraining.

08-24-2022, 07:52 AM

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#11

lsiberian
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I do PPL. I think the key is to not go overboard if you do PPL though.

08-24-2022, 07:53 AM

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#12

RIKTER
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Originally Posted By demfeelsbro⏩

1:

-push
-pull
-legs
-push b
-pull b
-legs b
-rest

2.

-chest
-back
-legs
-shoulders
-arms
-rest
-rest

If you're natural then the first if enhanced the 2nd.

08-24-2022, 08:38 AM

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#13

kusok
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Mon lower
Tue upper
Wed off
Thr lower
Fri upper
sat off
Sun off

If cutting or oldcel reduce to 3x weekly
Monday upper
Wed lower
Fri upper
Monday lower
Etc.

I find that any other routine causes me to under or overtrain. Push/pull taxes the rotator cuff, that stuff comes back to bite you in the ass when you are old. Full body taxes your knees, why squat 3x per week? And having to reduce intensity on full body is a headache, keeping all those numbers in your head. Bro splits and other 5 and 6 day stuff people do is simply copying steroid routines from magazines, it’s not optimal for naturals.

08-24-2022, 12:35 PM

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#14

Dreyth

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Originally Posted By RIKTER⏩

If you're natural then the first if enhanced the 2nd.

tbh I have trouble understanding why enhanced lifters are better off hitting something just once every 7 days. aren't they able to recover so much faster? Why not still do it 2x/week?

08-24-2022, 02:22 PM

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#15

Dreyth

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Originally Posted By Dreyth⏩

tbh I have trouble understanding why enhanced lifters are better off hitting something just once every 7 days. aren't they able to recover so much faster? Why not still do it 2x/week?

Bump

Wouldnt it make sense to take advantage of fast recovery and hit everything 2x/week if enhanced?

08-24-2022, 02:25 PM

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#16

steeler505
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Depends how you body responds and where you're at. But for 95% of people 2x PPL is waaaaay better and it's not even close.

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