Interested to know what splits you guys are running with atm

[romo]

@masonmatt1000 Do you train triceps? Lol

 

[masonmatt1000]

@romo Not very much direct work. Pressing is 99%. I do some overhead extensions just for elbow mobility.

 

[bogdanpnw]

@masonmatt1000

 

[drkvg]

@bogdanpnw Chest
Back
Legs
Shoulders
Arms
Rest
Rest
Repeat

 

[arctangent]

@drkvg How long have you been running the bro split? Have you tried ppl and how it compares?

Ive been running a ppl for a while now but i feel like sometimes im not giving particular muscles the attention it deserves since its combined with other muscle groups. Thinking of switching to a bro split and just hammer out one muscle group per week. Do you find that 1 week rest between each muscle group is fine?

 

[drkvg]

@arctangent I’ve been running it for about 5 month now and I’m still making gains steadily. Before that I ran PPL, but because of a change in my schedule I switched. I gotta say that it does feel really good to just hammer one muscle group per day and get a huge pump. I feel like 1 week recovery really helps with feeling fresh and it’s also enough time to heal little tweaks and injuries that might happen.

 

[arctangent]

@drkvg Great, have you found it to be better than a ppl since youre concentrating on one muscle group? How are the gains as well?

 

[stallions]

@arctangent Frequency over volume

 

[drkvg]

@arctangent Honestly I can’t say yet if the gains are any better or worse. Though my arms grew more since they get more volume now! If you can make both work schedule wise, I’d recommend that you try them out and see what you like better.

 

[spreading_the_gospel]

@arctangent If you're fast at recovery (likely more slow twitch dominant) , you should utilize one of the standard high frequency splits whether it be a FB/UL PPL or make a custom one tailored to your needs.

If you train chest on friday and you're healed up by sunday, it doesn't really make a lot of sense for you to be on a bro split.

I did chest on THURSDAY very early morning, (now it's 5pm sat) 10 sets all to failure, my chest might be fully recovered by monday morning (tuesday night is shoulder/biceps for me).

 

[piecebypeace]

@bogdanpnw M: Upper

W: Lower

F: Upper & Lower

 

[carrie1973]

@bogdanpnw 4 day ppl, cycling one of those 2x a week.

As a natural, i deload every couple months. If i did ppl 6x a week i would have to deload every 4 weeks

So its push, pull, legs, push
Pull, legs, push, pull
Legs, push, pull, legs
And so on and so so

 

[angel_heart]

@carrie1973 Agreed with that rotation . I will occasionally sprinkle in biceps on lower day but obviously not when pull and lower on consecutive days

 

[carrie1973]

@angel_heart I do biceps/triceps on leg day that will have 2 days rest afterwards

 

[dawn16]

@bogdanpnw Chest/biceps
Glutes/hams
Quads/shoulders
Back/triceps
Legs

I love this split and I’ve seen a lot of progress using it

 

[suupertrump]

@bogdanpnw Push (Chest bias)

Pull (Lats bias)

Legs (Quads bias)

Rest

Push (Shoulder bias)

Back (Upper back bias) + Hamstrings

Rest

 

[arctangent]

@suupertrump I have a really similar set up where i run pplrppr. How many exercises or sets do you do for each and how have you been liking it? Thinking of switching to a bro split to focus more on one muscle group. Mine goes as follows:

Push 1: 3 chest exercises (all 3 sets), 4 sets side delt, 3 sets tri

Pull: 3 back, 1 rear delt, 2 bi

Legs: 3 quads, 2 ham, 1-2 calves

Push 2: 2 chest, 2 shoulders, 2 tri

Pull 2: same as pull 1

 

[suupertrump]

@arctangent Number of sets per exercise 1-3.

Push: 2 Chest 2 Shoulders 2 Triceps

Pull: 3 Lats 3 Upper Back 1 Rear Delts 1 Biceps

Legs: 3 Quads 2 Hamstrings 1 Adductors 1 Calves

Push: 2 Shoulders 2 Chest 2 Triceps

Last Day: 2 Lats 2 Upper Back 1 Hamstrings 2 Biceps 1 Calves

 

[liz1965]

@bogdanpnw Push Pull rotating on a 3 day per week cycle. It's all I can devote to the pursuit right now.

 

[wmondilla]

@bogdanpnw

• Full body
• Arms/abs
• Full body
• Arms/abs
• Full body
• Grab bag and abs