Which split should I do?
Snow3y
Posts: 1,412 Member
Hey all, so I'm in a little bit of a jumble...
I'm in a mix up of which to choose of three splits:
- 5 day (each muscle group) split, weekends off. (Strength + Hypertrophy training on same workout)
- 3 day/rest/3 day split (3 day hypertrophy, rest, 3 day strength, rest)
- PHAT split (similar to layne norton's and the likes)
Just to clear things up, my goal is to gain size (overall obviously) but with specific impact on my shoulders & arms (something that's been lacking lately)
My diet is perfectly fine, following my given macros and been adjusting them throughout the past 2 years to what my body needs.
Do you perhaps have any advice/input/suggestions on what you possibly think would be best for my goals?
look forward to hearing from anyone and everyone with decent input
Thanks
I'm in a mix up of which to choose of three splits:
- 5 day (each muscle group) split, weekends off. (Strength + Hypertrophy training on same workout)
- 3 day/rest/3 day split (3 day hypertrophy, rest, 3 day strength, rest)
- PHAT split (similar to layne norton's and the likes)
Just to clear things up, my goal is to gain size (overall obviously) but with specific impact on my shoulders & arms (something that's been lacking lately)
My diet is perfectly fine, following my given macros and been adjusting them throughout the past 2 years to what my body needs.
Do you perhaps have any advice/input/suggestions on what you possibly think would be best for my goals?
look forward to hearing from anyone and everyone with decent input
Thanks 0
Replies
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bump...0
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Might have better luck on BB.com0
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PS - IMO, your shoulders & arms are not lacking
- Good luck!0 -
Any of those splits are good. Just pick one and stick to it. I'm doing a 4-day/week program but, because of my work/home schedule, sometimes I lift Mon, Tue, Thur, Sat....sometimes it's Mon, Wed, Fri, Sun...etc. As long as you're lifting and your diet is on par, you will be fine.
TL;DR: You're overthinking it.0 -
Any of those splits are good. Just pick one and stick to it. I'm doing a 4-day/week program but, because of my work/home schedule, sometimes I lift Mon, Tue, Thur, Sat....sometimes it's Mon, Wed, Fri, Sun...etc. As long as you're lifting and your diet is on par, you will be fine.
TL;DR: You're overthinking it.
Basically this.0 -
This content has been removed.
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Tyrrone, I don't know if you are still looking for answers. But if you are, you might try post the question in the group called: "Eat, train, progress." It's here on MFP, in the groups section. There are tons of very knowledgeable people in that group. You would get more opinions there, probably, though, I must say, you've already gotten the best advice here -- just pick one, work hard, and stick with it.0
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BUMP0
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Do your weak areas twice a week with a 3 day split. It's takes a lot but worth the energy. I use a split of:
chest/back
quads/hams
shoulders/abs/calves
biceps/triceps
rest
chest/back (high volume)
quad/hams/calves (high volume)
rest
But there's no set way.
"Overtraining? No you mean over-pouring, you must've poured 2 cups of sand into your vagina instead of 1"
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bornforbattles wrote: »Do your weak areas twice a week with a 3 day split. It's takes a lot but worth the energy. I use a split of:
chest/back
quads/hams
shoulders/abs/calves
biceps/triceps
rest
chest/back (high volume)
quad/hams/calves (high volume)
rest
But there's no set way.
"Overtraining? No you mean over-pouring, you must've poured 2 cups of sand into your vagina instead of 1"
Sorry, I'm totally confused, can you break this down for me (I may be reading it wrong).
You said three-day split, then gave an eight-day week of workouts that aren't a three-day split. Can you please explain? Thanks!0 -
Keep it simple. This split is working really well for me:
Day 1: Upper Body -Weights- (followed by cardio).
Day 2 Lower Body -Weights- (followed by cardio).
Day 3: Rest (cardio).
Repeat.
Note: cardio is 40 minutes for me keeping my heart rate at my anaerobic threshold most of the time.0 -
Banana. Always the banana split0
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I assume the lickity split must come after the pants split?
Anyway, I started PPL/rest alternating hypertrophy and strength about 3 weeks ago. I'm enjoying it more than past routines, which I think is a big factor. More pleasure = more push.0 -
what have you been doing previously? How has it been working? WHy are you changing?
To grow, you need more total volume over the week/month whatever with adequate rest and calories.
Pick the program that you enjoy the most that allows for the above. (and you can fit into your schedule)
Personally, I like upper lower splits over 4 days for most.
Something like:
Mon: Upper (heavy horizontal press, lighter vertical press)
Tue: Lower (heavy quad dominant, lighter hamstring dominant)
Thu: Upper (heavy vertical press, lighter horizontal press)
Fri: Lower (heavy hamstring dominant, lighter quad dominant)
Fit lighter isolation stuff in wherever you want as well as core work.0 -
Or just run sheiko
29,37,32. Add rows/pullups every day and some OHP if you want. You will get bigger and definitely stronger 0 -
Smolov0
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Smolov
Made me think. Forgot to ask how long you have been training for and current lifts?
Smolov jnr is only 3 weeks and not suitable for people who are not used to high frequency training. Also, it's more of a peaking program (as the volume and intensity are increasing whereas they would typically be inversely correlational)
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chrisdavey wrote: »Smolov
Made me think. Forgot to ask how long you have been training for and current lifts?
Smolov jnr is only 3 weeks and not suitable for people who are not used to high frequency training. Also, it's more of a peaking program (as the volume and intensity are increasing whereas they would typically be inversely correlational)
Indeed!
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Considering OP bumped his own post before anyone had a chance to respond and then hasn't commented back since recommendations have been made, I'd say it's safe to assume he doesn't care about us
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Wow, I lost hope and missed these replies - So if any of you read this, thanks so much I've decided just to increase my volume per workout, and follow on with the 4/5 day split of each muscle group having their own day, thinking that 2-3 days prior to the training should provide enough rest for those high volume days.
For the record;
- Current weight: 78kg
- Been training for 4 years now
- lifts:
Squats; 100kg for 3. Bench; 90kg for 5. OHP; no max tested. DL; 100kg for 6-8.
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TyronnePanaino wrote: »Wow, I lost hope and missed these replies - So if any of you read this, thanks so much I've decided just to increase my volume per workout, and follow on with the 4/5 day split of each muscle group having their own day, thinking that 2-3 days prior to the training should provide enough rest for those high volume days.
For the record;
- Current weight: 78kg
- Been training for 4 years now
- lifts:
Squats; 100kg for 3. Bench; 90kg for 5. OHP; no max tested. DL; 100kg for 6-8.
Curious, what does your final training split look like?0 -
Pick one that fits your current life style and time allowance.
When complete make necessary adjustments to program or find new one.
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4 days per week all the muscles
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Out of those, I'd personally prefer PHAT or the bro-split. I like doing PPL personally since I get to hit each muscle two times a week.0
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I'd recommend full body 3x a week with the extra info.
Something like
A Squat, Bench, Rows, RDL's(optional abs)
B Deadlift, OHP, Chinup, front squat (optional arm isolation)
3*8-10 for all except Deadlifts, I only like to go to 5 reps max.
Alternatively,
Squat
chinup
bench
row
RDL
chinup
3x8. Up weight when you make sets and reps, drop weight 10% if you fail to make progress 3 sessions in a row. (progress being one extra rep over the 3 sets)
For some reason, full body routines aren't that popular. I think the increased frequency leads to much better technique on the main lifts which allows you to lift more and promote more hypertrophy (as well as strength)
My maxes are 210/105/250kg and I still prefer full body sessions.
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Any program that has you progressively lifting while you are eating a surplus.
THAT'S the right answer to "which program for gains"
pick a program that you like and fits your schedule.
I prefer full body type deals- I don't have time to lift 6 days a week for a full split.0
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