What is your split and why?

[Deleted member 123722]

Wanted to see what the majority of people here at Meso do and why.

 

[Demondosage]

One of my favorite splits is something way out in left field.

day 1: upper body/muscles facing forward day (chest, delts, biceps, abs)

day 2: upper body/muscles facing backwards day (back, traps, triceps)

day 3: legs

I often go back and forth between muscle groups rather than do one muscle group till completion. So it’s somewhat of a circuit and it keeps the workout less boring but also ties everything together , you are getting pumped everywhere

 

[Cumminstech]

Modified PPL splitting legs into two days, quads and hams

Because legs are half of your body, it doesn’t make sense to only give them 1 day

 

[Logan44551]

Chest/ triceps/ shoulders
back/ biceps
legs
rest
repeat

 

[Deleted member 123722]

One of my favorite splits is something way out in left field.

day 1: upper body/muscles facing forward day (chest, delts, biceps, abs)

day 2: upper body/muscles facing backwards day (back, traps, triceps)

day 3: legs

I often go back and forth between muscle groups rather than do one muscle group till completion. So it’s somewhat of a circuit and it keeps the workout less boring but also ties everything together , you are getting pumped everywhere

interesting

 

[Deleted member 123722]

Modified PPL splitting legs into two days, quads and hams

Because legs are half of your body, it doesn’t make sense to only give them 1 day

so you'll do a leg press for one, and a hack squat for another, I'll assume?

 

[Deleted member 123722]

Chest/ triceps/ shoulders
back/ biceps
legs
rest
repeat

yea that's PPL

 

[Cumminstech]

so you'll do a leg press for one, and a hack squat for another, I'll assume?

-Hams & Shoulders-
3x5-8 Deadlifts
3x8-10 Hamstring curls
2x8-10 Leg press (feet high and wide)
2x8 Stiff leg dumb bell deadlifts
4x8 Smith machine military press seated
3x12 side lateral raise
2x10 machine press of choice

-Pull-
4x6-8 Dumbell rows
3x10-12 Lat Pulldowns
3x10 Row of choice
3x12 Lat cable pullovers
4x10 EZ bar curls
3x10-12 Hammer curls OR cable curls

-OFF-

-Push-
4x8 Incline Barbell Press
3x15 chest Flys
4x8 Smith machine military press seated
3x12 lateral side raises
2x12 upright rows
3x10 Dips
3x10 dumbbell skull crushers

-Quads and calves-
4x6-8 Hack Squats
4x12 Quad extensions
3x10 single leg press
5x8 Calf raises of choice
3x12 calf raises of choice

-OFF-

-OFF-

 

[eery]

One of my favorite splits is something way out in left field.

day 1: upper body/muscles facing forward day (chest, delts, biceps, abs)

day 2: upper body/muscles facing backwards day (back, traps, triceps)

day 3: legs

I often go back and forth between muscle groups rather than do one muscle group till completion. So it’s somewhat of a circuit and it keeps the workout less boring but also ties everything together , you are getting pumped everywhere

basically PPL with triceps on back and biceps on chest then.

How does a session look when you go back and forth like you mention+

 

[Demondosage]

basically PPL with triceps on back and biceps on chest then.

How does a session look when you go back and forth like you mention+

Let’s take day 1 for example, I may do 5 sets of 50 on push-ups, then go do 3 sets of dumbbell curls, and in between each set of curls do another 50 push-ups. Then 3 sets lateral raises with a set of push-ups between each set of laterals, then I’ll do 5 sets of 5 on incline bench. I organize a lot of my training so I have to be strong after I’ve had the shit kicked out of me. Tough to explain the entire workout here, it’s more of a mentality shift beyond traditional training.

 

[master0n]

Chest - Triceps - Shoulders
Back - Biceps - Traps
Legs
Shoulders - Biceps - Triceps
Chest
Legs
Rest

 

[MFAAS]

Wanted to see what the majority of people here at Meso do and why.

PPL 6 on 1 off when on cycle, PPL 3 on 1 off when off cycle.

 

[Flathead Fred]

PLP off repeat, used to do PPL but too much strain on the shoulders so separated the upper body. My shoulders no longer ache

 

[Mac11wildcat]

Forgot the PPLA (or ALPP as I run it)

 

[MisterSuperGod]

Troll Meso.
Masterbate while crying.
Troll Meso while eating Cheetos.
Sleep for 3 hours.
Troll Meso.

Whoops.
That's @Cherokee 7 day routine. He never takes a day off. Ain't no stopping that gain train, mother fuckers!

 

[Dead]

Chest biceps
Legs
Shoulders triceps
Back

WHY?
Bro split too far frequency
Push pull legs too much volume and muscle groups in one day

This allows me to effectively put my muscles through stress. Maintain a decent frequency

AND
The second point
I’m working chest twice a week because shoulder and tricep day has dips

I’m working biceps twice a week because back day hits biceps indirectly

I’m working legs only once a week unfortunately

I’m working shoulders twice a week and triceps because they are getting hit indirectly on chest day

And back day is only once a week

This has been pretty good for me so far I have brought up my arms and shoulders like never before my chest is getting hit decently

But my legs and back are still in progress I’m still figuring all that out

I also do supersets of arms almost every workout except legs out of boredom

 

[Piromanu87]

PPL, 1 day break, repeat. If muscles are not recovered i may do another Letter instead of what should have come next

 

[combover]

chest/tri
back bi
legs/abs
shoulders/forearms

I don't plan rest days, they just happen. Usually ~2 days off a week. If I don't get a rest day between shoulders and starting again, I'll start routine with back instead.

 

[UrsulatheQueen]

I'm doing a rotating bro-split at the moment.
Legs
Chest/Shoulders
Back
Arms
and then either legs, chest/shoulders, or back gets a second day.

Why? Because John Meadows says so. I'm about halfway through Grandmaster. So far, it's great.

 

[eery]

Chest biceps
Legs
Shoulders triceps
Back

WHY?
Bro split too far frequency
Push pull legs too much volume and muscle groups in one day

This allows me to effectively put my muscles through stress. Maintain a decent frequency

AND
The second point
I’m working chest twice a week because shoulder and tricep day has dips

I’m working biceps twice a week because back day hits biceps indirectly

I’m working legs only once a week unfortunately

I’m working shoulders twice a week and triceps because they are getting hit indirectly on chest day

And back day is only once a week

This has been pretty good for me so far I have brought up my arms and shoulders like never before my chest is getting hit decently

But my legs and back are still in progress I’m still figuring all that out

I also do supersets of arms almost every workout except legs out of boredom

Did you see much improvement after adding those supersets for arms? sounds like a nice way to get some stimuli and more frequency for lagging arms.