The Single Best Workout Split? (MUSCLE GROUPING)
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Date: 2022-04-22
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Comments and reviews: 10
Old
Hi Jeff, you say Bro-Splits are not good because you only train one muscle group at a time/per week, yet pretty much all of your workouts are based on single muscle groups - The Perfect Back Workout, Perfect Biceps Workout etc. I've tried to find Push, Pull, (Legs) workouts by you but I can't find any. (apart from legs)
I found some by Steve Fit - Athlean-X, is he one of your buddies? It doesn't look like one of your vids.
Could you do some Push & Pull workout vids for us please? :)
I'm a beginner ectomorph with Rounded Shoulders (I'm using yr RS program to try to correct this, Forward Head Posture & possible Thoracic spine issues (I'm getting my cervical spine area X-rayed today so the doc can tell me what's going on back there)
I'm trying to gain lean muscle, been training for 2 monts, tried 3 full body worouts per week but was exhausted most of the time.
I'm now trying Push, Pull, Legs, P, P, L, Rest using adjusted Jeff Nippard workouts (but doing the exercises like you do them) (I'm not sure he's doing his face-pulls correctly? :o maybe you could tell him; ) )
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Hi Jeff, you say Bro-Splits are not good because you only train one muscle group at a time/per week, yet pretty much all of your workouts are based on single muscle groups - The Perfect Back Workout, Perfect Biceps Workout etc. I've tried to find Push, Pull, (Legs) workouts by you but I can't find any. (apart from legs)
I found some by Steve Fit - Athlean-X, is he one of your buddies? It doesn't look like one of your vids.
Could you do some Push & Pull workout vids for us please? :)
I'm a beginner ectomorph with Rounded Shoulders (I'm using yr RS program to try to correct this, Forward Head Posture & possible Thoracic spine issues (I'm getting my cervical spine area X-rayed today so the doc can tell me what's going on back there)
I'm trying to gain lean muscle, been training for 2 monts, tried 3 full body worouts per week but was exhausted most of the time.
I'm now trying Push, Pull, Legs, P, P, L, Rest using adjusted Jeff Nippard workouts (but doing the exercises like you do them) (I'm not sure he's doing his face-pulls correctly? :o maybe you could tell him; ) )
reply
james
I do a club split (CLB) So Day 1 chest, shoulders, triceps Day 2 Legs, Day 3 Back, Day 4 Traps calves, biceps and abs Day 5 rest.
I won't train a muscle group again until soreness and stiffness are gone plus one extra day. Just my own opinion but. I think there's some hypertrophy going on for at least a day after all training discomfort has passed. Train any more often and you're probably over training.
Another part of my workout split is to maintain variety in the training itself. After a couple of months, I swap out one old exercise and replace it with something different. Difference can be in reps, resistance curve or angles/stance etc. If you keep the same routine for too long you stop getting gains. Some will argue that you just -try do more weight-. But I'm getting a lot more gains from a little extra variety vs some smaller gains from a lot more weight.
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I do a club split (CLB) So Day 1 chest, shoulders, triceps Day 2 Legs, Day 3 Back, Day 4 Traps calves, biceps and abs Day 5 rest.
I won't train a muscle group again until soreness and stiffness are gone plus one extra day. Just my own opinion but. I think there's some hypertrophy going on for at least a day after all training discomfort has passed. Train any more often and you're probably over training.
Another part of my workout split is to maintain variety in the training itself. After a couple of months, I swap out one old exercise and replace it with something different. Difference can be in reps, resistance curve or angles/stance etc. If you keep the same routine for too long you stop getting gains. Some will argue that you just -try do more weight-. But I'm getting a lot more gains from a little extra variety vs some smaller gains from a lot more weight.
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Kumail
Honestly each split works differently for every other individual. Some advocate PPL as best split but it won't work for many. I think the best split for any one who is starting to train or is in range of 0 to 1. 5 years should go all out on big muscles like back chest and legs on one particular day and don't train it anymore while as give 2 sessions to biceps tris shoulders and calves. Ensure rest rather than burning yourself. Chest and back is a disastrous combo for beginners if your workout is intense. Also when doing two big muscle group on same day one muscle group will definitely lack. Starting a heavy deadlift and then going for heavy bench press is a Big NO next day you come to train legs and do a lunge or squats. You will burn out yourself badly.
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Honestly each split works differently for every other individual. Some advocate PPL as best split but it won't work for many. I think the best split for any one who is starting to train or is in range of 0 to 1. 5 years should go all out on big muscles like back chest and legs on one particular day and don't train it anymore while as give 2 sessions to biceps tris shoulders and calves. Ensure rest rather than burning yourself. Chest and back is a disastrous combo for beginners if your workout is intense. Also when doing two big muscle group on same day one muscle group will definitely lack. Starting a heavy deadlift and then going for heavy bench press is a Big NO next day you come to train legs and do a lunge or squats. You will burn out yourself badly.
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William
+Athlean-X I am 43 years old and have hypothyroid. The latter I have had my entire life (diagnosed at age 4 but may have had it since age 1. Doctor only approves me for creatine and whey protein supplements so no fat burners or anything like that. I have already been using whey protein as recommended on label (right after a workout. I am already working on improving my diet (what I eat and even when. I do a full body strength one day then next do a cardio. My sleep was affected recently due to having to take a steroid for spider bite treatment. That didn't help with the moderate sleep apnea I already have so I am working myself up to more intense levels. Any suggestions? I am trying for the athlean look but do not have money to get into the program yet.
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+Athlean-X I am 43 years old and have hypothyroid. The latter I have had my entire life (diagnosed at age 4 but may have had it since age 1. Doctor only approves me for creatine and whey protein supplements so no fat burners or anything like that. I have already been using whey protein as recommended on label (right after a workout. I am already working on improving my diet (what I eat and even when. I do a full body strength one day then next do a cardio. My sleep was affected recently due to having to take a steroid for spider bite treatment. That didn't help with the moderate sleep apnea I already have so I am working myself up to more intense levels. Any suggestions? I am trying for the athlean look but do not have money to get into the program yet.
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papaspaulding
There really is no 'best split' some obviously make more sense than others but all in all no matter how well a split is working for you the gains are going to eventually stop and you'll plateau in your goals. changing things up to shock the muscles with exercises and the order and rep ranges and changes in intensity within that split is great but eventually you'll have to change the split as well to further make gains. When I used to workout before I used to cycle between splits, some I would change every few weeks and others every few months and some I would throw in randomly for just two weeks (all body workouts etc) to continue to develop and avoid hitting a wall in my goals I know myself personally have found there is no diffinate best split
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There really is no 'best split' some obviously make more sense than others but all in all no matter how well a split is working for you the gains are going to eventually stop and you'll plateau in your goals. changing things up to shock the muscles with exercises and the order and rep ranges and changes in intensity within that split is great but eventually you'll have to change the split as well to further make gains. When I used to workout before I used to cycle between splits, some I would change every few weeks and others every few months and some I would throw in randomly for just two weeks (all body workouts etc) to continue to develop and avoid hitting a wall in my goals I know myself personally have found there is no diffinate best split
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Chimp
Okey am I overtraining?
-Monday-: -Chest- & -Biceps-
(12 sets chest, 10 sets biceps)
-Tuesday-: -Legs- & -Shoulders- & -Traps-
(12 sets legs, 12 sets shoulders, 3 sets shrugs)
-Wednesday-: -Back- & -Triceps-
(12 sets back & 10 sets triceps)
-Thursday-: -Legs- & -Shoulders- & -Traps-
(12 sets legs, 12 sets shoulders, 3 sets shrugs)
-Friday-: -Chest- & -Biceps-
(12 sets chest, 10 sets biceps)
-Saturday-: -Back- & -Triceps-
(12 sets back & 10 sets triceps)
-I finish every workout with face pulls and farmers walk. -
-Chest-: 24 sets
-Back-: 24 sets
-Legs-: 24 sets
-Shoulders-: 24 sets
-Biceps-: 20 sets
-Triceps-: 20 sets
8 weeks of training, 1 week rest.
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Okey am I overtraining?
-Monday-: -Chest- & -Biceps-
(12 sets chest, 10 sets biceps)
-Tuesday-: -Legs- & -Shoulders- & -Traps-
(12 sets legs, 12 sets shoulders, 3 sets shrugs)
-Wednesday-: -Back- & -Triceps-
(12 sets back & 10 sets triceps)
-Thursday-: -Legs- & -Shoulders- & -Traps-
(12 sets legs, 12 sets shoulders, 3 sets shrugs)
-Friday-: -Chest- & -Biceps-
(12 sets chest, 10 sets biceps)
-Saturday-: -Back- & -Triceps-
(12 sets back & 10 sets triceps)
-I finish every workout with face pulls and farmers walk. -
-Chest-: 24 sets
-Back-: 24 sets
-Legs-: 24 sets
-Shoulders-: 24 sets
-Biceps-: 20 sets
-Triceps-: 20 sets
8 weeks of training, 1 week rest.
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WILD
For as long as I can remember I have felt a synergy between my lats and triceps. When doing dumbbell pullovers or stiff arm pulldowns for lats, I've always felt stimulation (and even DOMS) in my triceps. And when performing tricep pulldowns with a rope where I'm trying to bring my arms as far back as possible, I've always noticed my lats getting involved. Funny thing is I have mentioned this to friends and they have always tried to refute it. They have said only your biceps assist with back exercises and if anything, only your front delts or pecs come into play with tricep pulldowns. But I've always felt the connection between tris and lats so I'm happy to finally see some science behind it.
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For as long as I can remember I have felt a synergy between my lats and triceps. When doing dumbbell pullovers or stiff arm pulldowns for lats, I've always felt stimulation (and even DOMS) in my triceps. And when performing tricep pulldowns with a rope where I'm trying to bring my arms as far back as possible, I've always noticed my lats getting involved. Funny thing is I have mentioned this to friends and they have always tried to refute it. They have said only your biceps assist with back exercises and if anything, only your front delts or pecs come into play with tricep pulldowns. But I've always felt the connection between tris and lats so I'm happy to finally see some science behind it.
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James4wd
I had good results with Push/ Pull/ Legs w/abs.
Monday focus on chest first, hit all angles of the chest (this will also engage your tri's a little, polish off those Tri's after your done with chest.
Tuesday, same concept focus on back first, polish off biceps after your done with the back.
Wens. Legs and abs
Repeat. (I skip Sat leg day from time to time because I hate legs, and it Saturday. Sometimes I'm just to busy)
rest on Sunday.
Keep variation by changing incline and angles of different lifts. Focus on compound lifts. Every 3 months or so take a week off to get a full recovery.
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I had good results with Push/ Pull/ Legs w/abs.
Monday focus on chest first, hit all angles of the chest (this will also engage your tri's a little, polish off those Tri's after your done with chest.
Tuesday, same concept focus on back first, polish off biceps after your done with the back.
Wens. Legs and abs
Repeat. (I skip Sat leg day from time to time because I hate legs, and it Saturday. Sometimes I'm just to busy)
rest on Sunday.
Keep variation by changing incline and angles of different lifts. Focus on compound lifts. Every 3 months or so take a week off to get a full recovery.
reply
Elizabeth
I am wondering about resting time between sets. I don't have 2-3 minutes to rest. Rather, I would do a tricep related exercise and then walk over and do a 'shoulder' related exercise. So, for example, if I do tricep pull downs, do one set until failure and walk to the overhead press, focus on my shoulders and do my set until failure and then walk back to the tricep pull down cable, do my second set etc. When I do squats, I will do face pulls between sets etc. I am splitting my workout, not to target similar muscles but to target different muscles so that I can save on resting time. Any opinion about this?
reply
I am wondering about resting time between sets. I don't have 2-3 minutes to rest. Rather, I would do a tricep related exercise and then walk over and do a 'shoulder' related exercise. So, for example, if I do tricep pull downs, do one set until failure and walk to the overhead press, focus on my shoulders and do my set until failure and then walk back to the tricep pull down cable, do my second set etc. When I do squats, I will do face pulls between sets etc. I am splitting my workout, not to target similar muscles but to target different muscles so that I can save on resting time. Any opinion about this?
reply
Jeffrey
After watching a slew of Athlean-X videos, I put together this plan and followed it last week. Already, I see and feel a difference. I started using super-sets because I am a fairly large guy; 6'3- 250lbs; I gain quickly, but find it difficult to shred.
Monday: Chest/Biceps: after heavy press exercises are complete, super-set rest of workout
Tuesday: Legs/Abs: super-set calves and abs
Wednesday: Back/Triceps: after heavy rowing, super-set rest of workout
Thursday: Cardio, followed by abs and calves super-set training
Friday: Shoulders
Saturday: Rest
Sunday: Cardio
reply
After watching a slew of Athlean-X videos, I put together this plan and followed it last week. Already, I see and feel a difference. I started using super-sets because I am a fairly large guy; 6'3- 250lbs; I gain quickly, but find it difficult to shred.
Monday: Chest/Biceps: after heavy press exercises are complete, super-set rest of workout
Tuesday: Legs/Abs: super-set calves and abs
Wednesday: Back/Triceps: after heavy rowing, super-set rest of workout
Thursday: Cardio, followed by abs and calves super-set training
Friday: Shoulders
Saturday: Rest
Sunday: Cardio
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