GAINS. Best Training Split For Building Muscle
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Date: 2022-04-22
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Comments and reviews: 10
Kenneth
I've been doing the Monday-Friday -bro-split- of hitting each muscle group once per day for years. I made really good gains and have a good physique, but I've kind of stalled out. I've been thinking of switching to a hybrid plan mixing Upper/Lower with PushlPull/Legs. It would go:
Day 1: Upper Body
Day 2: Lower Body
Day 3: REST
Day 4: Upper & Lower Body Push
Day 5: Upper & Lower Body Pull
Day 6: REST
Day 7: REST
This allows me to hit each muscle twice per week and still have 3 rest days (which I kind of need with my job and 3 small children at home. I've always been hesitant to step away from -bro-splits- because I feel like Upper/Lower and Push/Pull/Legs don't have enough volume for each muscle group or enough isolation. I like to do 18-24 sets on large muscle groups and 16 (or so) sets on smaller muscle groups and really destroy the muscle in each workout. Most of the other splits only have you hitting each muscle with about 12 sets total per week, which doesn't seem like nearly enough for chest, back, or legs. Also, I like giving arm day its own day because I can go in fresh and kill the muscle instead of just -finishing off- a fatigued muscle from a chest or back workout. I think the hybrid plan I'm about to try gives me a good balance between the two. I can hit each muscle twice per week while still hitting the lower end of my preferred set range for each muscle group (and can throw in a couple extra exercises for traps, rear delts, or abs when I feel like it.
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I've been doing the Monday-Friday -bro-split- of hitting each muscle group once per day for years. I made really good gains and have a good physique, but I've kind of stalled out. I've been thinking of switching to a hybrid plan mixing Upper/Lower with PushlPull/Legs. It would go:
Day 1: Upper Body
Day 2: Lower Body
Day 3: REST
Day 4: Upper & Lower Body Push
Day 5: Upper & Lower Body Pull
Day 6: REST
Day 7: REST
This allows me to hit each muscle twice per week and still have 3 rest days (which I kind of need with my job and 3 small children at home. I've always been hesitant to step away from -bro-splits- because I feel like Upper/Lower and Push/Pull/Legs don't have enough volume for each muscle group or enough isolation. I like to do 18-24 sets on large muscle groups and 16 (or so) sets on smaller muscle groups and really destroy the muscle in each workout. Most of the other splits only have you hitting each muscle with about 12 sets total per week, which doesn't seem like nearly enough for chest, back, or legs. Also, I like giving arm day its own day because I can go in fresh and kill the muscle instead of just -finishing off- a fatigued muscle from a chest or back workout. I think the hybrid plan I'm about to try gives me a good balance between the two. I can hit each muscle twice per week while still hitting the lower end of my preferred set range for each muscle group (and can throw in a couple extra exercises for traps, rear delts, or abs when I feel like it.
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Kristof
So true. I've made that mistake in the past where I'd go to the gym on days when I'm not feeling it because it's a -gym day- and then skipped the gym on days I have plenty of energy because it's a scheduled -off- day.
Guys, ever since I've made my gym routines less of a set schedule and more of a -let's listen to my body- type of thing. I've seen some awesome gains. Also, I used to hit the gym 6 days a week (Chest/tris, Back/bis, Legs, Chest/tris, Back/bis, Shoulders) and I'd do like. 9-12 exercises per day (4 sets, 12-15 reps each) BUT once I switched to 3 sets per exercise and cut the 12 exercises down to 6/7 exercises, started focusing on shorter rest times (50-60 seconds) and only hit each muscle group once per week. that's when things really started to take off for me. Mind you, diet and sleep also play a huge factor.
Anyway, I'm 6ft and at 195lbs now which is huge because 3/4 years ago I was 140lbs soaking wet and struggling with addictions. Man, how things can change (if you're willing to put in the work.
Mind over matter.
Great videos man.
reply
So true. I've made that mistake in the past where I'd go to the gym on days when I'm not feeling it because it's a -gym day- and then skipped the gym on days I have plenty of energy because it's a scheduled -off- day.
Guys, ever since I've made my gym routines less of a set schedule and more of a -let's listen to my body- type of thing. I've seen some awesome gains. Also, I used to hit the gym 6 days a week (Chest/tris, Back/bis, Legs, Chest/tris, Back/bis, Shoulders) and I'd do like. 9-12 exercises per day (4 sets, 12-15 reps each) BUT once I switched to 3 sets per exercise and cut the 12 exercises down to 6/7 exercises, started focusing on shorter rest times (50-60 seconds) and only hit each muscle group once per week. that's when things really started to take off for me. Mind you, diet and sleep also play a huge factor.
Anyway, I'm 6ft and at 195lbs now which is huge because 3/4 years ago I was 140lbs soaking wet and struggling with addictions. Man, how things can change (if you're willing to put in the work.
Mind over matter.
Great videos man.
reply
Chris
Ive tried every kind of split and nothings working. So what do you do then? My macros are on point. Im eating plenty probably too much so not like im not eating enough. Everyone says exercise should be less than an hour. How does anyone do 4 working sets of 10-12 on every muscle group in under an hour! If i do an upper body workout which needs to be hit at least twice a week you can only get about 2 exercises in per muscle group eg Chest, Back, Shoulders, Biceps, Triceps. Thats 10 sets in total. Try doing that in under an hour! Its impossible. So more like 1 exercise per muscle group and then its not enough during the week unless you go to 3 days. That is very taxing on your body. So im getting to the point now of giving up as ive not grown much in a year! And im not taking HRT or TRT either!
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Ive tried every kind of split and nothings working. So what do you do then? My macros are on point. Im eating plenty probably too much so not like im not eating enough. Everyone says exercise should be less than an hour. How does anyone do 4 working sets of 10-12 on every muscle group in under an hour! If i do an upper body workout which needs to be hit at least twice a week you can only get about 2 exercises in per muscle group eg Chest, Back, Shoulders, Biceps, Triceps. Thats 10 sets in total. Try doing that in under an hour! Its impossible. So more like 1 exercise per muscle group and then its not enough during the week unless you go to 3 days. That is very taxing on your body. So im getting to the point now of giving up as ive not grown much in a year! And im not taking HRT or TRT either!
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is
If doing chest shoulders triceps in one sitting. just curious but how many sets for each body part are you doing in that session? Reason I ask is because of the fatigue element. I can only manage one body part per session due to number of sets per body part. for example on chest I would do on average 20 sets with each exercise consisting of 4 sets with 1 of those sets working to failure with an average of 45/60 seconds rest in between sets. by the time I'm finished I'm fked and just would not be able to do shoulders with any intensity at all compared to how I would train shoulders from fresh. ?
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If doing chest shoulders triceps in one sitting. just curious but how many sets for each body part are you doing in that session? Reason I ask is because of the fatigue element. I can only manage one body part per session due to number of sets per body part. for example on chest I would do on average 20 sets with each exercise consisting of 4 sets with 1 of those sets working to failure with an average of 45/60 seconds rest in between sets. by the time I'm finished I'm fked and just would not be able to do shoulders with any intensity at all compared to how I would train shoulders from fresh. ?
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Tavastian
I noticed that I get same results on once a week, twice a week and thrice a week, as long as the volume is equated. This means if I only train muscle group once a week, I really have to hit that muscle group hard on that single session. Tons of sets and even more sets after I feel cant do more. But I also noticed, that I like it more. I dont have to leave anything in the tank, I dont have to worry about recovering between two or three sessions per week. I just go to the gym, hit the muscle hard, until I cant to more and go home.
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I noticed that I get same results on once a week, twice a week and thrice a week, as long as the volume is equated. This means if I only train muscle group once a week, I really have to hit that muscle group hard on that single session. Tons of sets and even more sets after I feel cant do more. But I also noticed, that I like it more. I dont have to leave anything in the tank, I dont have to worry about recovering between two or three sessions per week. I just go to the gym, hit the muscle hard, until I cant to more and go home.
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Aiden
Thanks for saying nothing new, but somehow saying it in a new way that makes it right. Also, you obviously aren't one of the 99%, but you're talking to us. Appreciate it. NOW, dumb question. PPL split, it doesn't matter WHICH order right? .as long as there is a day in between, no matter if it's PLP, PPL, or the other PPL right? Sorry, last dumb question. ever. My wife made fun of my weird, big lats the other day. That's all you saying nothing new, the right way, and cutting out the nonsense. Appreciate you.
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Thanks for saying nothing new, but somehow saying it in a new way that makes it right. Also, you obviously aren't one of the 99%, but you're talking to us. Appreciate it. NOW, dumb question. PPL split, it doesn't matter WHICH order right? .as long as there is a day in between, no matter if it's PLP, PPL, or the other PPL right? Sorry, last dumb question. ever. My wife made fun of my weird, big lats the other day. That's all you saying nothing new, the right way, and cutting out the nonsense. Appreciate you.
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Paul
I-ve been training for over 20 years, small country town in Australia. Until a year ago I only trained each body part once a week, a night for each and the weekend off. For the last year I-ve basically done the same amount of sets per body part but split it over two seperate nights and training each part twice per week and two parts per night, I-m still deciding if it-s any different overall. But what I-ve noticed is I-m not as spent per session as I haven-t maxed out one part.
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I-ve been training for over 20 years, small country town in Australia. Until a year ago I only trained each body part once a week, a night for each and the weekend off. For the last year I-ve basically done the same amount of sets per body part but split it over two seperate nights and training each part twice per week and two parts per night, I-m still deciding if it-s any different overall. But what I-ve noticed is I-m not as spent per session as I haven-t maxed out one part.
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Stewman
Great stuff, how about something for people that have been at it for a long while. I do sets once every 3-4 weeks up to 25 reps. Make you feel like a wimp, and the usuals 6-12 rep ranges, love drop sets, different movements. Just can't quite break 19 inch arms just shy for about a year now. I do a 2 day on 1 off leg day then 2 day on and repeat. with 13 hour shifts just don't have the energy for 3 days in a row. Workouts run 80-90 min. Some tips!
reply
Great stuff, how about something for people that have been at it for a long while. I do sets once every 3-4 weeks up to 25 reps. Make you feel like a wimp, and the usuals 6-12 rep ranges, love drop sets, different movements. Just can't quite break 19 inch arms just shy for about a year now. I do a 2 day on 1 off leg day then 2 day on and repeat. with 13 hour shifts just don't have the energy for 3 days in a row. Workouts run 80-90 min. Some tips!
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MikeyDo
I do upper then lower. I combined two of your bicep videos, as I can trash them and know they grow well even if challenged, though I'm a not young lifter. As a result of the workout for biceps, I hate you AND my biceps are growing well past a 12-ish month plateau. Awesome videos, quality of content per minute/second is through the roof and second to none in measure of quality yielding results. and pain.
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I do upper then lower. I combined two of your bicep videos, as I can trash them and know they grow well even if challenged, though I'm a not young lifter. As a result of the workout for biceps, I hate you AND my biceps are growing well past a 12-ish month plateau. Awesome videos, quality of content per minute/second is through the roof and second to none in measure of quality yielding results. and pain.
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Welshie
Ok so im 16 and trying to build muscle fast as possible, im in fairly good shape my biceps and triceps are bigger than most and my chest isnt bad but i want to get them even bigger but at the moment im not really gaining anymore, im doing a split of chest and triceps one day and biceps legs and back the next, then straight back at it the next day, anyone have any tips on how can i gain faster? Thanks: )
reply
Ok so im 16 and trying to build muscle fast as possible, im in fairly good shape my biceps and triceps are bigger than most and my chest isnt bad but i want to get them even bigger but at the moment im not really gaining anymore, im doing a split of chest and triceps one day and biceps legs and back the next, then straight back at it the next day, anyone have any tips on how can i gain faster? Thanks: )
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