Training Split Routine

[EazyE]

What does everyone think the best split is?

 

[EazyE]

For bodybuilding/hypertrophy purposes. Examples include:
1. Upper body / lower body (4 days per week)
2. Push / Pull / Legs (3 on / 1 off)
3. Etc

 

[Logan44551]

I don't know that there is a best one. I alternate between a PPL or a separate body part per day. I still have a lot to learn though.

 

[EazyE]

I don't know that there is a best one. I alternate between a PPL or a separate body part per day. I still have a lot to learn though.

It’s a continuous process of continuous improvement.

 

[BigDaddyV]

“Bro split”, I believe the kids call it.
I just personally don’t think you can give it your all on more than one muscle group daily. Especially if you’re training to failure. I don’t have set rest days I rest when my body tells me to

 

[ChiCubbie86]

Bro split for me as well but I always try to change up my exercises weekly or bi weekly and throw my body off with random rep to set changes and weight. Sometimes I’ll change to push pull for a few weeks and go back to bro split. Always trying to keep it fresh and new for my training. Body always adapts good to keep it guessing...

 

[TheH0517]

I like PPL variations with fluctuating volume and rest days so I can get the frequency and recovery I want, which varies based on diet and/or drugs.

 

[EazyE]

I like PPL variations with fluctuating volume and rest days so I can get the frequency and recovery I want, which varies based on diet and/or drugs.

And also muscle groups. Data shows that different muscle groups have much different recovery rates which influences the frequency of which you can train them. For example, rear delts can be trained 3-4 times per week, triceps 2-3 times, while quads or hamstrings may only allow training once every 5-6 days. And it’s not necessarily just because of the size of the muscles but the type of fibres they are composed of, as well the load on the neurological system. Science says that frequency of training is important for programming as it increases the anabolic response in the body signalling it to increase protein synthesis and ultimately add tissue to the body. This signal length gradually decreases over time. So a beginner may stimulate muscle hypertrophy and turn on the anabolic protein synthesis switch for up to 48 hours after a single training session. But in time the body adapts and this anabolic window reduces to say 18-24 hours. The frequency of the required stimulation for the continuation of this process needs to be increased, while taking into account recovery of the entire body and proper sequencing of body parts, exercises and test days to avoid neurological and muscular burn out. The more advanced your training becomes it increases diminishing returns, as a larger muscle is capable of producing more force and sustaining a larger volumes of work. Proper programming and periodization is a must. This is where bodybuilders can learn from power lifters and strength athletes.

 

[bob357sig]

I have been on a cruise for the last 15 weeks, and prefer the “bro split” while I’m just mostly maintaining. Im going to blast again hopefully in February so I have been transitioning back to a PPL routine wich I feel gives me more mass. I am actually having a bit of a hard time getting back to the PPL routine after 15 weeks of bro split. I have been experimenting with where to fit in delts. What seems to be working for me is training front and side delt with chest-push- and rear delt and traps with back-pull- . Legs and delts is just too much in one day once you get more advanced in training.

 

[Test_Subject]

I really like doing push/pull with legs included , so hammies on pull day and quads on push day. I've never been a fan of having dedicated leg days, so doing things that way works great for me.

 

[EazyE]

I really like doing push/pull with legs included , so hammies on pull day and quads on push day. I've never been a fan of having dedicated leg days, so doing things that way works great for me.

I am leaning towards trying a split like this to shake things up a bit. Do you do your compound quad exercise(s) first on your push day or do you alternate this?

 

[Bumpygooch]

Did bro splits for over 20 years. When I started PPL like 3 years ago, I made significant progress, much more so than bro splits.

 

[Test_Subject]

I am leaning towards trying a split like this to shake things up a bit. Do you do your compound quad exercise(s) first on your push day or do you alternate this?

Alternating. I do quads first on Tuesday and last on Friday and I do pull/push rather than push/pull just out of pure preference.

I doubt either thing really matters. I just like doing quads last on the second day because I feel like getting the blood flowing first helps with any DOMS or tightness left from Tuesday's session.

 

[TheH0517]

And also muscle groups. Data shows that different muscle groups have much different recovery rates which influences the frequency of which you can train them. For example, rear delts can be trained 3-4 times per week, triceps 2-3 times, while quads or hamstrings may only allow training once every 5-6 days. And it’s not necessarily just because of the size of the muscles but the type of fibres they are composed of, as well the load on the neurological system. Science says that frequency of training is important for programming as it increases the anabolic response in the body signalling it to increase protein synthesis and ultimately add tissue to the body. This signal length gradually decreases over time. So a beginner may stimulate muscle hypertrophy and turn on the anabolic protein synthesis switch for up to 48 hours after a single training session. But in time the body adapts and this anabolic window reduces to say 18-24 hours. The frequency of the required stimulation for the continuation of this process needs to be increased, while taking into account recovery of the entire body and proper sequencing of body parts, exercises and test days to avoid neurological and muscular burn out. The more advanced your training becomes it increases diminishing returns, as a larger muscle is capable of producing more force and sustaining a larger volumes of work. Proper programming and periodization is a must. This is where bodybuilders can learn from power lifters and strength athletes.

Absolutely. I think the best results I’ve had was by making my own split instead on using a template program (mountaindog and such). I’d have to pull it up but it entailed a 2 week split where I included upper body 3 times and legs 2 times over a 2 week period. And IMO, every routine needs strength and hypertrophy involved with proper progression.

 

[EazyE]

Alternating. I do quads first on Tuesday and last on Friday and I do pull/push rather than push/pull just out of pure preference.

I doubt either thing really matters. I just like doing quads last on the second day because I feel like getting the blood flowing first helps with any DOMS or tightness left from Tuesday's session.

What exercises / sets / reps / volumes do you typically utilize?

 

[EazyE]

Absolutely. I think the best results I’ve had was by making my own split instead on using a template program (mountaindog and such). I’d have to pull it up but it entailed a 2 week split where I included upper body 3 times and legs 2 times over a 2 week period. And IMO, every routine needs strength and hypertrophy involved with proper progression.

I always liked the idea of planning out training cycles based on a 14-day period rather than a 1-week cookie cutter program. Trying to be more methodical and science-based with my training approach rather than typical 3 on / 1 off split that was in vogue whenHaney ruled the Olympia stage. Or some guys that trained totally by instinct they said. To me that sounds like a recipe for unaccountability. Yet it might work for some but not structured enough for me. Also some training principles I live by based on my 30 years of experience experience:
- train chest and delts together
- little to no direct overhead shoulder pressing but incline presses for chest still allow me a pressing exercise (due to working around shoulder injury)
- rear delt work 3x per week and always preceding chest and back work
- pre exhaust quads prior to lheavy sets of squats or leg presses
- high reps (15-20) for legs but still heavy
- rack pulls vs full-range deadlifts most of the time - less wear and tear; often trap bar dead’s instead
- superset bis/ tris
- cable flys instead of dumbbells for tension
- one-arm Hammer Pulldowns
- incline bench dumbbell Row

 

[TheH0517]

I always liked the idea of planning out training cycles based on a 14-day period rather than a 1-week cookie cutter program. Trying to be more methodical and science-based with my training approach rather than typical 3 on / 1 off split that was in vogue whenHaney ruled the Olympia stage. Or some guys that trained totally by instinct they said. To me that sounds like a recipe for unaccountability. Yet it might work for some but not structured enough for me.

I love gaining instinct over my body where I can adjust diet and training to what I feel my body needs over years of experience and learning what works for me. That’s when the real progress occurs.

I did the legs on push/pull days for a good 3 months once. It was a good change as long as your willing to workout for 2-2.5 hours 4 days/wk. I was burnt TF out every workout. But I enjoy trying new things. Made me appreciate having legs on its own day more lol. Try it out!

 

[Eman]

And also muscle groups. Data shows that different muscle groups have much different recovery rates which influences the frequency of which you can train them. For example, rear delts can be trained 3-4 times per week, triceps 2-3 times, while quads or hamstrings may only allow training once every 5-6 days. And it’s not necessarily just because of the size of the muscles but the type of fibres they are composed of, as well the load on the neurological system. Science says that frequency of training is important for programming as it increases the anabolic response in the body signalling it to increase protein synthesis and ultimately add tissue to the body. This signal length gradually decreases over time. So a beginner may stimulate muscle hypertrophy and turn on the anabolic protein synthesis switch for up to 48 hours after a single training session. But in time the body adapts and this anabolic window reduces to say 18-24 hours. The frequency of the required stimulation for the continuation of this process needs to be increased, while taking into account recovery of the entire body and proper sequencing of body parts, exercises and test days to avoid neurological and muscular burn out. The more advanced your training becomes it increases diminishing returns, as a larger muscle is capable of producing more force and sustaining a larger volumes of work. Proper programming and periodization is a must. This is where bodybuilders can learn from power lifters and strength athletes.

What you're describing is minimum effective volume and maximum recoverable volume. (MEV and MRV, respectively)

I think your split design is less important than these two factors. Pick a split that you'll personally have fun with, but figure out your MEV and MRV and design a training block that incorporates them - starting at your MEV and working up to your MRV at the end of the block.

 

[EazyE]

Absolutely. I think the best results I’ve had was by making my own split instead on using a template program (mountaindog and such). I’d have to pull it up but it entailed a 2 week split where I included upper body 3 times and legs 2 times over a 2 week period. And IMO, every routine needs strength and hypertrophy involved with proper progression.

I always liked the idea of planning out training cycles based on a 14-day period rather than a 1-week cookie cutter program. Trying to be more methodical and science-based with my training approach rather than typical 3 on / 1 off split that was in vogue whenHaney ruled the Olympia stage. Or some guys that trained totally by instinct they said. To me that sounds like a recipe for unaccountability. Yet it might work for some but not structured enough for me.

 

[EazyE]

What you're describing is minimum effective volume and maximum recoverable volume. (MEV and MRV, respectively)

I think your split design is less important than these two factors. Pick a split that you'll personally have fun with, but figure out your MEV and MRV and design a training block that incorporates them - starting at your MEV and working up to your MRV at the end of the block.

Yes exactly. Thanks for the clarification. I will search up further information on these topics. I am intrigued by the differences in recovery times with different muscle groups which dictates training frequency which has a direct impact on protein synthesis duration.