The Best Workout Split for MAXIMUM Muscle Gains
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Date: 2022-04-22
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Comments and reviews: 10
Jedi
So I have a question for my perfession I'm going to need to be well versed in everything, no specialization. Would a monthly split be better? For example
Key:
Strength: Normal controlled movements
Power: Workouts focused on the amount of force produced in a given time
Endurance: Same as the strength category but cardio is done first
Week 1:
Push(strength, Cardio
Pull (strength, Cardio
Core+Legs(strength, Cardio
Rest
Push (strength, Cardio
Pull (strength, Cardio
Core+Legs(strength, Cardio
Rest
Week 2:
Push(power, Cardio
Pull (power, Cardio
Core+Legs(power, Cardio
Rest
Push (power, Cardio
Pull (power, Cardio
Core+Legs(power, Cardio
Rest
Week 3:
Cardio, Push(endurance)
Cardio, Pull (endurance)
Cardio, Core+Legs(endurance)
Rest
Cardio, Push (endurance)
Cardio, Pull (endurance)
Cardio, Core+Legs(endurance)
Rest
reply
So I have a question for my perfession I'm going to need to be well versed in everything, no specialization. Would a monthly split be better? For example
Key:
Strength: Normal controlled movements
Power: Workouts focused on the amount of force produced in a given time
Endurance: Same as the strength category but cardio is done first
Week 1:
Push(strength, Cardio
Pull (strength, Cardio
Core+Legs(strength, Cardio
Rest
Push (strength, Cardio
Pull (strength, Cardio
Core+Legs(strength, Cardio
Rest
Week 2:
Push(power, Cardio
Pull (power, Cardio
Core+Legs(power, Cardio
Rest
Push (power, Cardio
Pull (power, Cardio
Core+Legs(power, Cardio
Rest
Week 3:
Cardio, Push(endurance)
Cardio, Pull (endurance)
Cardio, Core+Legs(endurance)
Rest
Cardio, Push (endurance)
Cardio, Pull (endurance)
Cardio, Core+Legs(endurance)
Rest
reply
TopGun
Beginners = Monday ( Morning Chest, Evening Back ) /// Wednesday ( Morning Quads, Evening Hams/Glutes ) /// Friday ( Morning Shoulders, Evening Arms) Abs and Calves are done on Tues, Thrs and Sat. 20 weeks on 1 week off.
Mid Level = Monday ( Morning Shoulders, Evening Triceps ) /// Tuesday ( Quads/Glutes ) /// Thursday ( Morning Back, Evening Lwr-Back/Hams ) /// Saturday ( Morning Chest, Evening Biceps/Frms ) Abs and Calves on Wed and Fri. 15 Weeks on 1 week off.
Expert Level = Monday ( Morning Chest/Abs, Evening Shoulders/Triceps ) /// Tuesday ( Morning Quads/Calves, Evening Hams/Glutes ) /// Wednesday ( Morning Back/Abs, Evening Biceps/Frms ) Thursday Calves/Recovery Massage! Friday Repeat from beginning! 10 Weeks on 1 week off.
Those are the 3 best Splits! Note: Watch ur volume on expert mode. keep it short and hard on the workouts or u will not recover.
reply
Beginners = Monday ( Morning Chest, Evening Back ) /// Wednesday ( Morning Quads, Evening Hams/Glutes ) /// Friday ( Morning Shoulders, Evening Arms) Abs and Calves are done on Tues, Thrs and Sat. 20 weeks on 1 week off.
Mid Level = Monday ( Morning Shoulders, Evening Triceps ) /// Tuesday ( Quads/Glutes ) /// Thursday ( Morning Back, Evening Lwr-Back/Hams ) /// Saturday ( Morning Chest, Evening Biceps/Frms ) Abs and Calves on Wed and Fri. 15 Weeks on 1 week off.
Expert Level = Monday ( Morning Chest/Abs, Evening Shoulders/Triceps ) /// Tuesday ( Morning Quads/Calves, Evening Hams/Glutes ) /// Wednesday ( Morning Back/Abs, Evening Biceps/Frms ) Thursday Calves/Recovery Massage! Friday Repeat from beginning! 10 Weeks on 1 week off.
Those are the 3 best Splits! Note: Watch ur volume on expert mode. keep it short and hard on the workouts or u will not recover.
reply
Brad
I reboot my workout every so often and today is one of those times. Switching it up seems to keep me interested and think that is paramount. I let the weights tell me who I am and near the end of each set try to get the iron to see me in a new light, and, well, I can't just tell myself how much I can lift or push, I seem to find it in me. Its like a mindset that I rediscover every time. When I don't approach it like that, I feel I'm just going through the motions. I guess its as much a mental thing for me, almost esoteric, especially when I surprise myself going somewhere I haven't been before.
reply
I reboot my workout every so often and today is one of those times. Switching it up seems to keep me interested and think that is paramount. I let the weights tell me who I am and near the end of each set try to get the iron to see me in a new light, and, well, I can't just tell myself how much I can lift or push, I seem to find it in me. Its like a mindset that I rediscover every time. When I don't approach it like that, I feel I'm just going through the motions. I guess its as much a mental thing for me, almost esoteric, especially when I surprise myself going somewhere I haven't been before.
reply
Dakota
Personally I do a 3 day split. 3 days on one day off. I do legs with front and mind shoulders. Next day I do biceps rear delts and back. On the third day I do chest and triceps. Abs every other day. Not much overlap this way. Everything gets worked out twice and everything gets plenty of rest. I am seeing a lot of results with this schedule and quickly. My day off always changes since its every 4th day. Sometimes on my off day I still go to the gym do light cardio abs and stretching. This combined with 5-6 meals a day it's really been working better than anything I have done in the past.
reply
Personally I do a 3 day split. 3 days on one day off. I do legs with front and mind shoulders. Next day I do biceps rear delts and back. On the third day I do chest and triceps. Abs every other day. Not much overlap this way. Everything gets worked out twice and everything gets plenty of rest. I am seeing a lot of results with this schedule and quickly. My day off always changes since its every 4th day. Sometimes on my off day I still go to the gym do light cardio abs and stretching. This combined with 5-6 meals a day it's really been working better than anything I have done in the past.
reply
Matt
I have seen tremendous results, the only question I have is splitting my workouts to 3, upper body-chest arms shoulders ect, core- the entire trunk back included, legs- all legs and butt. Then I start over with upper, then core, then legs again. This way I hit everything at least twice a week. Is this enough to get gainz or is this going to ultimately kill my gainz. I also try to switch up my training so I don't get tired of it, but follow the guidelines of following the muscle fibers. consistency is key right? . Let me know thanks Jeff
reply
I have seen tremendous results, the only question I have is splitting my workouts to 3, upper body-chest arms shoulders ect, core- the entire trunk back included, legs- all legs and butt. Then I start over with upper, then core, then legs again. This way I hit everything at least twice a week. Is this enough to get gainz or is this going to ultimately kill my gainz. I also try to switch up my training so I don't get tired of it, but follow the guidelines of following the muscle fibers. consistency is key right? . Let me know thanks Jeff
reply
Don
Is it bad to do some wrist/forearms focus work on Saturday morning, if the rest of the weekend is resting? Seems the best time for me, since they are recovered from Friday when they are being used as secondary muscles.
As a beginner, I feel that focussing on wrists/forearms would help my gains for some of the major push/pull exercises. I can do a set of seven slow chin-ups on a good day, but merely hanging from a bar is difficult, partly because my left shoulder is weak + damaged, but also due to lack of grip strength.
reply
Is it bad to do some wrist/forearms focus work on Saturday morning, if the rest of the weekend is resting? Seems the best time for me, since they are recovered from Friday when they are being used as secondary muscles.
As a beginner, I feel that focussing on wrists/forearms would help my gains for some of the major push/pull exercises. I can do a set of seven slow chin-ups on a good day, but merely hanging from a bar is difficult, partly because my left shoulder is weak + damaged, but also due to lack of grip strength.
reply
Dam
This is a great video. I followed the bro split chest/biceps, legs, back / triceps, legs shoulders / traps, rest. . got great gains, great strength and gave it all in the gym evrrytime I went. ( used just protein and creatine. Pre workout. raw beet juice.
I eventually capped out and things where stagnant. Stopped listening to others and started changing how I did things. Man those workouts were insane so was the strength. This video truly highlights the importance of a good workout setup.
reply
This is a great video. I followed the bro split chest/biceps, legs, back / triceps, legs shoulders / traps, rest. . got great gains, great strength and gave it all in the gym evrrytime I went. ( used just protein and creatine. Pre workout. raw beet juice.
I eventually capped out and things where stagnant. Stopped listening to others and started changing how I did things. Man those workouts were insane so was the strength. This video truly highlights the importance of a good workout setup.
reply
XxChocomintsxX
I am a woman 5'1 and 120 pounds. whenever I do exercise to stay in shape I just go out for a jog. I never lifted weights in my life, so I decided I needed to build some muscle cuz I hate being this weak. Yesterday was my first day, I did a full body workout with a trainer correcting my form. Today I woke up and cant bend my legs lol My thighs hurt so much! My question is. is it ok to go for full body workout today too? or I should leave my legs alone for now?
reply
I am a woman 5'1 and 120 pounds. whenever I do exercise to stay in shape I just go out for a jog. I never lifted weights in my life, so I decided I needed to build some muscle cuz I hate being this weak. Yesterday was my first day, I did a full body workout with a trainer correcting my form. Today I woke up and cant bend my legs lol My thighs hurt so much! My question is. is it ok to go for full body workout today too? or I should leave my legs alone for now?
reply
William
Best exercise. Sit down on the only chest fly machine scrolling through social media. Use a weight light enough where you can hit 30 reps but only do 3 sets of 10. 7 minutes rest between sets. Leave your water bottle at the machine while giving people workout advice at the paper towel machine. Do this on Mon, Wed, and Fri. Monday Chest/Triceps, Wed Triceps and Chest, Fri Chest AND Tri's. Optional legs on Friday (only leg extension.
reply
Best exercise. Sit down on the only chest fly machine scrolling through social media. Use a weight light enough where you can hit 30 reps but only do 3 sets of 10. 7 minutes rest between sets. Leave your water bottle at the machine while giving people workout advice at the paper towel machine. Do this on Mon, Wed, and Fri. Monday Chest/Triceps, Wed Triceps and Chest, Fri Chest AND Tri's. Optional legs on Friday (only leg extension.
reply
Michael
started working out 2 months ago and made my own routine based on what i like i got
M: Legs
T: Back
W: Core (including chest)
T: Arms (shoulders, triceps and biceps)
F: Legs
S: Usually do a lot of cardio and work out chest more
S: Do more cardio and i'll try to make my grip strength stronger so i could do cool pullup bar stuff
reply
started working out 2 months ago and made my own routine based on what i like i got
M: Legs
T: Back
W: Core (including chest)
T: Arms (shoulders, triceps and biceps)
F: Legs
S: Usually do a lot of cardio and work out chest more
S: Do more cardio and i'll try to make my grip strength stronger so i could do cool pullup bar stuff
reply
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