Best training split

[Maxlass]

Just curious to see what training split that others use for seeing best results. I've done one body part per day but found with work commitments (15hrs door to door) I wasn't hitting muscle groups often enough. I changed to a 4 day split but still didn't feel I was hitting groups often enough. I'm now doing 3 day split which is legs, chest & back then arms & shoulders. I do a hybrid type workout with mixed weights and reps and am seeing the best results so far albeit I'm fatigued if I'm on a 5 day break. Does this sound alright or does anyone have any advice/opinions on how I could tweak this.

 

[Ahmad90]

Do what fits you and makes you happy. If you see gains from this then stick to it.

 

[Docd187123]

I prefer whole body workouts based around lifts not body parts. Some other options would be upper/lower split one day for strength one for hypertrophy, push pull legs, etc

 

[Switcher]

Yeah, as Doc makes his input, it hits me the goals are not abundantly clear. Training for body building and training for strength are different. Bodybuilding needs the strength training part, periodically, but the reverse might not be true.

 

[ErikR]

I prefer whole body workouts based around lifts not body parts. Some other options would be upper/lower split one day for strength one for hypertrophy, push pull legs, etc

Doc. Do you think upper lower splits work better for guys not on a lot of gear? Also do you think upper lower has enough volume per muscle group for someone advanced?

 

[Docd187123]

Yeah, as Doc makes his input, it hits me the goals are not abundantly clear. Training for body building and training for strength are different. Bodybuilding needs the strength training part, periodically, but the reverse might not be true.

Westernized powerlifting oftentimes does include bodybuilding style work. The idea is to maximize your muscle mass in whatever weight class you compete in. Eastern style powerlifting usually doesn't do this and favors higher frequency competiton lifts and variants.

 

[Docd187123]

Doc. Do you think upper lower splits work better for guys not on a lot of gear? Also do you think upper lower has enough volume per muscle group for someone advanced?

The gear in some aspects is irrelevant. What works when you train natural will work when you train on steroids. Steroids will make your training work better but you'll still need to tweak any program you do for you whether using steroids or not.

You could add as much or as little volume as you want or can tolerate to an upper lower split. I mean you can do 1-3 sessions of each per week which adds up. You can do 1 strength session and 1 hypertrophy session for each per week. You could have a press day and bench day for two upper sessions and a squat day and deadlift day for two lower sessions and add other lifts to each day to target your weak points or bring up some other aspect you want.

Think of an upper/lower split as a basic cookie cutter. Once you input your stats, goals, training history, etc the basic cookie cutter will be individualized to the shape you want it to be.

 

[ErikR]

I have done full upper lower splits in the past and I honestly enjoyed training that way. But I would super set opposing muscles instead of one after the other. I would leave the gym twice my size because every muscle was pumped. I do seem to get better results with more volume so I'm worried if I do go back to a upper lower it might be too much in one session

 

[Docd187123]

Enjoying your training is an important factor. Mentally you'll give it more oooomph in the gym and you'll be more consistent. Don't underestimate how important enjoying your training is.

I don't like super setting much but then again my goals are strength and performance related, not aesthetics. I do some super sets but only for isolation movements like curls and CG bench for bis and tris. For size they can help but concentrate on getting the most out of each lift performed rather than super setting everything since the second lift in a superset will get less intensity.

Also don't think too much about the pump. It's not a completely worthless thing but it doesn't tell you how effective your training really is.

Volume is a training variable. If you feel you're doing too much you can always scale it back. If it's too little you can scale up.

 

[ErikR]

Yeah I think I will go back to upper lower for a while. thanks doc. You just motivated me to do something I been wanting to go back to for a while now. Lol. Some guys may say I never saw any bodybuilders do upper lower splits. Just look up Dorian Yates old routines. I believe he build his body on upper lower when he first started competing.

 

[Maxlass]

I prefer whole body workouts based around lifts not body parts. Some other options would be upper/lower split one day for strength one for hypertrophy, push pull legs, etc

Could you give me an example of an upper/lower type workout? Just seems that you could very easily over do it. Also do you train upper and rest the next day before doing lower or do upper then lower followed by rest? The way I'm doing it now I use my work as rest days as in I train days off and in between days and nights. This has me hitting each area a little over three times a fortnight.

 

[Maxlass]

Yeah, as Doc makes his input, it hits me the goals are not abundantly clear. Training for body building and training for strength are different. Bodybuilding needs the strength training part, periodically, but the reverse might not be true.

I don't compete in either BB or PL so not training for competition just personal satisfaction and goals. I enjoy doing both so this suits me at this point in my life. I have considered PL but need to do a little research as what options I have around my area. In the meantime I'll continue to move iron.

 

[Docd187123]

Could you give me an example of an upper/lower type workout? Just seems that you could very easily over do it. Also do you train upper and rest the next day before doing lower or do upper then lower followed by rest? The way I'm doing it now I use my work as rest days as in I train days off and in between days and nights. This has me hitting each area a little over three times a fortnight.

By example, do you mean specific exercises on each day or what?

It's easy to overdo any type of program if you're reckless and throw in a bunch of haphazard work. Smart programming allows you to tailor training variables to suit you specifically as a lifter.

There are many ways to schedule the split. You could do:
1) upper, lower, off, upper, lower, off, off
2) lower, off, upper, lower, off, upper, off
3) lower, off, upper, off, lower, off, upper, off repeat (based on an 8day cycle)

And many other ways. It's really all up to you and your schedule. I lift Tuesdays, Thursdays, Saturdays, and when going 4days a week I'll add in Sundays. Currently my schedule looks like:

Tuesday: primary/competition squat, primary bench, primary bench assistance

Thursday: primary/competition deadlift, secondary bench assistance, squat supplement

Saturday: secondary squat, secondary bench main, primary bench supplement

Sunday: secondary deadlift, secondary bench supplement, deadlift supplement

I don't compete in either BB or PL so not training for competition just personal satisfaction and goals. I enjoy doing both so this suits me at this point in my life. I have considered PL but need to do a little research as what options I have around my area. In the meantime I'll continue to move iron.

Go to powerliftingwatch.com and read up and get your feet wet so to speak. Research which Feds have meets in your area. I personally lift in the RPS fed as it has no politics, no membership fees or annual dues, and the head of the fed, Gene, is the first guy to bench over 900lbs and then the first to bench over 1000lbs. He's a very nice guy and I've spoken with him in several occasions and learned a lot from him. Once you find a meet you want to do sign up, pick a weight class and division, train your ass off, work backwards from the meet date to schedule your peaking, step up on the platform, set PRs, and have your name on the books with a total. It's a lot of fun and the guys are much more friendly and outgoing than your imagine.

 

[Smitherine]

I'm going to be honest Doc knocked it out of the park. Just to add from one of my personal favorite programs I've ever done off cycle is a page from Dorian Yates book. When I was super busy at work I always managed to be able to squeeze this in and I got great benefits from it. Good Luck Bro!

TRAINING SPLIT
Day 1- Delts, Traps, Triceps, Abs

Day 2 - Back

Day 3 - Rest

Day 4 - Chest, Biceps, Abs

Day 5 - Rest

Day 6 - Legs

Rest

 

[corona]

i have really enjoyed the leg push pull split
day 1 legs
day 2 push ( chest, shoulders triceps)
day 3 pull (back traps biceps)

normally go leg, pull, push, leg, pull, push, off
every week i will change up rep ranges based off of what I'm trying to do
week 1 5x5
week 2 higher reps around 12
week 3 10x3 so heavy weight but hitting a lot of sets
week 4 hypertrophy or deload based off of energy and how well you feel you can hit volume or take a light week (not a week off)
then i get back into it.
i always change it up normally don't hit a deload unless I'm completely dead.

so my main movements or compound movements i hit those rep ranges and accessory work (curls, lateral raises etc) i will respectfully hit to fit the rep range but if I'm on a heavy week i won't hit 3 reps of an accessory movement, so i won't hit 3 lateral raises at a heavy weight doesn't make sense.
workout will look more like over head press heavy (3 reps 10 sets) lateral raises 8-10 reps.

 

[jJjburton]

I like this one a lot seeing great gains. You can also to posterior and anterior

AM PM

• Day 1-Chest Pushing/Back Lats - Cardio 40-1 hr

• Day 2-Bis /Tris/Delts - Abs/Stretching 20 min each

• Day 3-Legs hamstrings/Calves - Cardio 40-1 hr

• Day 4-Chest Flys/Back inner - Abs/Stretching 20 min each

• Day 5-Bis/Tris/Traps - Cardio 40-1hr

• Day 6-Legs Quads/Calves - Abs/Stretching 20 min each

• Day 7/Day 1 Repeat I take a day off every 14 days

Also first time around I do heavy, Second time around I focus on negatives/Stil heavy sometime. Rep range 10 reps to 1 rep. 10,10,8,6 Depending on workout I'll do 2 and one reps if its like bench,squat or deadlift.
Lifting in AM and abs/cardio in the PM

 

[dnoyez]

Everything works.Process of trial and elimination by you and you only.

 

[Flex14]

Enjoying your training is an important factor. Mentally you'll give it more oooomph in the gym and you'll be more consistent. Don't underestimate how important enjoying your training is.

I don't like super setting much but then again my goals are strength and performance related, not aesthetics. I do some super sets but only for isolation movements like curls and CG bench for bis and tris. For size they can help but concentrate on getting the most out of each lift performed rather than super setting everything since the second lift in a superset will get less intensity.

Also don't think too much about the pump. It's not a completely worthless thing but it doesn't tell you how effective your training really is.

Volume is a training variable. If you feel you're doing too much you can always scale it back. If it's too little you can scale up.

I couldn't agree more. Looking forward to your training sessions and enjoying your time in the gym is one of the major determinants of your progress. When you enjoy training, naturally you'll have more excitement for your lifts that could definitely generate more intensity and in turn more progress as oppose to not being 100% invested in the session because you don't like it and you're just "going through the motions." I see this often in the gym were people really don't want to be at there, so they "go to go" and then unfortunately, the months go by and they haven't made any progress. Do what will get you excited to get to the gym. Try different styles of training and don't be afraid to mix up sets, reps, and exercises when you feel your interest fading. I personally get excited for session when I know I'll be working compound movements in a low rep range because from time to time I enjoy using the heavier weights. You could also look into different programs like Mountain Dog style or FST-7 style of training. Lots of free articles to get some different ideas. Find what makes you happy! Great advice from everyone. Enjoy your training brother.

 

[insaiyan93]

Chest/back

Legs

Biceps/triceps

Deadlift/ab/maybe light cardio

Shoulders/biceps/squats

Thats pretty much what I do, 5 workouts for 5 days of the week. I rest on Saturday and Sunday because I work a split shift Saturday so I'm at work all day while the busses are running and the busses don't run sunday. So if you are able to get to the gym those two days you can do whatever you wabted.

 

[Izk]

might as well add mine to the mix.

Monday: Back, biceps, Calves
Tuesday: Chest, Triceps, Hamstrings
Wednesday: Quads, Glutes, Calves, Abs
Thursday: Lateral & Posterior Delts, Traps, Hamstrings
Friday: Arms, Calves
Saturday: REST
Sunday: Abs