Training Split Routine

[Btcowboy]

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.

Check out Renaissance Periodization, Mike Israetel

 

[Demondosage]

My favorite split is day 1: upper body, muscles facing forward day (chest, biceps, deltoid, abs) day 2: upper body, muscles facing backwards day (back, traps, triceps) day 3: leg day, then rest a day or two and repeat.

 

[EazyE]

Check out Renaissance Periodization, Mike Israetel

Thanks will check this out

 

[Test_Subject]

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

I switch it up pretty frequently. I'll throw in some high rep stuff here and there, use rest-pause for exercises that it works well with, do drop sets etc.

Generally, though, I'll ramp up volume over 6-8 weeks and then back off a bit for a few weeks and concentrate more on high intensity and beyond-failure techniques. It really depends on what I'm trying to accomplish.

I second reading Mike Israetel's stuff -- he's a fountain of knowledge.

 

[EazyE]

Have followed up on much of the advice given a while back in this thread. Lots of great info.
One split that I have been toying with is as follows:

MONDAY
• Upper body - push focus (chest, delts)
• also utilize 1 upper body pull exercise for back but volume is lower than pushing exercises
• arms included
• listed sets are working sets to failure
Rear delt cable work - 2 x 12
Barbell incline - 3 x 8
Cable cross - 2 x 12
Hammer decline - 2 x 8
Db incline bench row - 3 x 8
Db upright bench lateral - 3 x 12-15
1-arm land mine press - 2 x 10
Db preacher - 3 x 8, superset with
Pushdown - 3 x 10

WEDNESDAY
• Lower body - heavy
• on compound lifts leave 2 RIR
Front squat - 4 x 8
RFE split squat - 3 x 8
RDL - 3 x.8
Seated leg curl - 2 x 10
Calf press - 3 x 12
Seated calf - 2 x 8

FRIDAY
• Upper body - pull focus
• maintain 1 pressing exercise
- superset arms
• listed sets are working sets to failure
Rear delt machine - 3 x 8
Hammer 1-arm pulldown - 2 x 8
T-bar row - 3 x 8
1-arm db row - 3 x 8
Hammer incline - 3 x 8
Seated db lateral - 3 x 12-15
Rack pull - 3 x (3x2)
Alt db curl - 3 x 8’
Pushdown - 3 c 12’

SATURDAY
• Legs - volume
• listed sets to failure
Calf press - 3 x 15-20
Leg extension - 3 x 12-15
Leg press - 5 x 15-20
Seated leg curl - 4 x 15

rest days = Tue, Thu, Sun

 

[Logan44551]

Have followed up on much of the advice given a while back in this thread. Lots of great info.
One split that I have been toying with is as follows:

MONDAY
• Upper body - push focus (chest, delts)
• also utilize 1 upper body pull exercise for back but volume is lower than pushing exercises
• arms included
• listed sets are working sets to failure
Rear delt cable work - 2 x 12
Barbell incline - 3 x 8
Cable cross - 2 x 12
Hammer decline - 2 x 8
Db incline bench row - 3 x 8
Db upright bench lateral - 3 x 12-15
1-arm land mine press - 2 x 10
Db preacher - 3 x 8, superset with
Pushdown - 3 x 10

WEDNESDAY
• Lower body - heavy
• on compound lifts leave 2 RIR
Front squat - 4 x 8
RFE split squat - 3 x 8
RDL - 3 x.8
Seated leg curl - 2 x 10
Calf press - 3 x 12
Seated calf - 2 x 8

FRIDAY
• Upper body - pull focus
• maintain 1 pressing exercise
- superset arms
• listed sets are working sets to failure
Rear delt machine - 3 x 8
Hammer 1-arm pulldown - 2 x 8
T-bar row - 3 x 8
1-arm db row - 3 x 8
Hammer incline - 3 x 8
Seated db lateral - 3 x 12-15
Rack pull - 3 x (3x2)
Alt db curl - 3 x 8’
Pushdown - 3 c 12’

SATURDAY
• Legs - volume
• listed sets to failure
Calf press - 3 x 15-20
Leg extension - 3 x 12-15
Leg press - 5 x 15-20
Seated leg curl - 4 x 15

rest days = Tue, Thu, Sun

On Wednesday try moving your leg curl first. Something I've seen meadows do a lot, I really like working the hammies before squats. Feels good

 

[EazyE]

On Wednesday try moving your leg curl first. Something I've seen meadows do a lot, I really like working the hammies before squats. Feels good

Great suggestion. I have tried that before and was impressed with the overall results.

 

[EazyE]

On Saturday leg “volume” day, I may also utilize sled work too, either as an addition or the full workout occasionally. Sled pushing and dragging are excellent for leg work and can help increase training frequency and volume while not overly cutting into recuperation.

 

[Ferenor]

I have tried so many different splits... right now I'm training three days a week and again cutting weight (i can't stick to a plan ffs). I'm doing upper lower upper and then lower upper lower. Hit every muscle every 5 days.

 

[Test_Subject]

I have tried so many different splits... right now I'm training three days a week and again cutting weight (i can't stick to a plan ffs). I'm doing upper lower upper and then lower upper lower. Hit every muscle every 5 days.

If you like that split you should try Doggcrapp training. It follows almost that exact split.

I run it once in awhile for bulking. It’s hard as hell but super fun.

 

[Type-IIx]

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.

I know it seems counterintuitive since you'd think larger muscles need more time to recover, but from the data I've looked at the lower body actually needs more sets for optimal growth than the upper body. You don't really start seeing rapid rates of diminishing returns for lower body until around 25 sets (I'd surmise that somewhere around 21-24 is good) per week, whereas with the smaller (and different fibre composition) muscles of the upper body, 15-18 is the optimal range (biceps and triceps seem almost identical in response). This is supported by Schoenfeld and the MRV guys' data.

I'm not sure about that anabolic window theory and diminishing response in highly trained athletes. But from what I've seen about the anabolic window theory, it's all pretty speculative.

 

[Mac11wildcat]

There’s no “right” answer but I think the “most right” answer is the split you can:
-adhere to
-maximize recoverable weekly volume and frequency in
-enjoy

I find *most* of my clients do best with a PPL variation: straight PPL, PPL+Arms, PPL with only one leg day a week (P/P/L/O/P/P/O)etc.

however, I’ve recently departed from PPL and am doing the following and love it:
-back/bis/hams
-chest/tris/delts
-legs
-off
-chest/back
-legs
-arms/delts
-off

it provides variety, I can program different movements in a single split to provide more exercises to progress in and avoid overuse injury, and it is highly tailorable for whatever you need to focus/defocus due to physique or strength balance needs.

The reality of it is that most any split can be viable and advanced trainees should probably consider cycling splits as another tool in the box for progression. For beginners/intermediate lifters I think picking one and building a suitable base is more important.

As far as what these days look like, studies I’ve seen provide a rough guideline of <10-12 working sets per day. How that equates to weekly volume depends on what frequency you can recover from. If youre advanced and training progressive overload (which most guys probably should be) 10-12 a day is PLENTY and any more than working a muscle 2x a week will be pushing it for most people. The volume approach can certainly work (see quite a few Mr Os), but progressive overload seems to work for far more people and is much easier to track and manage.

 

[Cumminstech]

Day 1 - Chest and shoulders (Heavy)
Day 2 - Back and Bi’s (heavy)
Day 3 - Legs & Triceps (heavy)
Day 4 - OFF
Day 5 - Chest and Shoulders (volume)
Day 6 - Back and Bi’s (volume)
Day 7 - Legs & Triceps (volume)
Day 8 - OFF

hitting every body part almost twice per week with heavy weight and low rep ranges (3-7) and moderate weight with higher rep ranges (12-20)

—-OR—-

Day 1 - Back (Heavy rows with volume accessory)
Day 2 - Legs (Heavy compound with volume accessory)
Day 3 - OFF
Day 4 - Chest and Shoulders (Heavy compound with volume accessory)
Day 5 - Arms (All volume)
Day 6 - OFF (Every 2nd day 6 - Volume legs)
Day 7 - OFF

@Mac11wildcat would love to hear your thoughts on both above training splits ^

 

[Ferenor]

I hate you all that I can train only three times a week

 

[Mac11wildcat]

Day 1 - Chest and shoulders (Heavy)
Day 2 - Back and Bi’s (heavy)
Day 3 - Legs & Triceps (heavy)
Day 4 - OFF
Day 5 - Chest and Shoulders (volume)
Day 6 - Back and Bi’s (volume)
Day 7 - Legs & Triceps (volume)
Day 8 - OFF

hitting every body part almost twice per week with heavy weight and low rep ranges (3-7) and moderate weight with higher rep ranges (12-20)

—-OR—-

Day 1 - Back (Heavy rows with volume accessory)
Day 2 - Legs (Heavy compound with volume accessory)
Day 3 - OFF
Day 4 - Chest and Shoulders (Heavy compound with volume accessory)
Day 5 - Arms (All volume)
Day 6 - OFF (Every 2nd day 6 - Volume legs)
Day 7 - OFF

@Mac11wildcat would love to hear your thoughts on both above training splits ^

All viable. I’ve tried a variation of the first one and found I simply couldn’t dial back on the volume days. Have found I prefer every day to have heavy (not as low as your 3 reps) 6-12 rep range for most sets + some volume/metabolic/pump work to finish the session.

I will say I prefer my leg and back days to have atleast one day in between them.

 

[Cumminstech]

All viable. I’ve tried a variation of the first one and found I simply couldn’t dial back on the volume days. Have found I prefer every day to have heavy (not as low as your 3 reps) 6-12 rep range for most sets + some volume/metabolic/pump work to finish the session.

3 would be the absolute lowest

usually I’d say between 5-8 for heavy days

very good point about time between back and legs, I will switch back with chest and shoulders

 

[doctordiesel]

I hate you all that I can train only three times a week

3x a week is still plenty to grow just make those 3x per week count.

I don't believe there is a right or wrong way but simple things stand out to any good program
1. Are you progressing in lifts (a stronger muscle will be a bigger muscle)
2. Are you recovering quickly and training at an optimal frequency
3. Enjoy it train hard have fun and lift shit. Too often we forget that we do this for fun.

I personally switch routines up every couple months to have fun but I'm always a multiple bodyparts per workout type of person. I was just doing full body every other day for 8 weeks now I'm switching it to Push/Quads and Pull/Hams 2 days on 1 day off.

I throw in DC rest pause sets, cluster sets from scott stevenson (who got them from leo costa) Giants sets on higher rep work, and regular heavy sets.

Main goal though is always keep track and keep pushing forward.