This is exactly what I've done for years and has worked for me better than anything else I've done (fullbody, upper/lower, ppl, phat, phul, RP mesocycles, etc)
>shoulder, tricep >legs, abs >chest, bicep >back, forearm
I do 5-6 sets per muscle, all Sam style, and increase to 8-9 sets before I get to feeling like I don’t recover in 4 days, then reset to 5-6 sets. I gained 1/4” on my arms I flexed in a short time after a year of no growth. Hit my 150g protein.
5 days a week is unironically too much for natties and a waste of time. Unless you're a roid troony, your muscles need rest to grow. The majority of this board is dyels and zoomers and take advice from social media frauds. Literally single jacked guy from before the age of steroids used a 3 day full body Hypertrophy routine (not to be confused with a 3 day strength routine). Steve Reeves, Sandow, Hackenschmidt, Mishima, etc.
Do a 3 day full body Hypertrophy routine, and if you're an antisocial loser with no friends hobbies so you need to workout every day, do extra cardio, hike, play sports etc. on off days
If I am awake I am exercising. I also don't eat food other than smoothie lately because the pain from eating more solid food and working out so much is too much.
The dumbest, most inefficient, non-optimal bro split ever known to man. But I hit the gym mostly for mental health and it's still good fun, so who gives a frick.
arms/shoulders
chest/back
legs
arms/shoulders
chest/back
Do ppl 5x a week and skip second leg day
For 5 days a week either brosplit or ULxPPL
>ULxPPL
Was thinking about this - any recommended routines? I found this one on >leddit
bro split is the goated 5-day split and its not up for a debate
How do you split it?
>back/bis
>chest/tris
>shoulders
>legs
?
Chest
Back
Shoulders
Legs
Arms
2 off days then repeat
But then you're only hitting each muscle group once per week?
Yes and no. You are hitting most mucle groups twice indirectly. Like chest (triceps), back(biceps), shoulders(triceps), legs(back), arms(chest, back)
This is exactly what I've done for years and has worked for me better than anything else I've done (fullbody, upper/lower, ppl, phat, phul, RP mesocycles, etc)
ulxpplx if you care about legs
ppxpplx if you don't
>shoulder, tricep
>legs, abs
>chest, bicep
>back, forearm
I do 5-6 sets per muscle, all Sam style, and increase to 8-9 sets before I get to feeling like I don’t recover in 4 days, then reset to 5-6 sets. I gained 1/4” on my arms I flexed in a short time after a year of no growth. Hit my 150g protein.
>Sam style
what's that? Presumably that massive fricking hulk who gets posted here often but how does he do them?
5 days a week is unironically too much for natties and a waste of time. Unless you're a roid troony, your muscles need rest to grow. The majority of this board is dyels and zoomers and take advice from social media frauds. Literally single jacked guy from before the age of steroids used a 3 day full body Hypertrophy routine (not to be confused with a 3 day strength routine). Steve Reeves, Sandow, Hackenschmidt, Mishima, etc.
Do a 3 day full body Hypertrophy routine, and if you're an antisocial loser with no friends hobbies so you need to workout every day, do extra cardio, hike, play sports etc. on off days
spoken like a true DYEL
- Legs/w Abs
- Pull
- Push
- Rest
- Legs/w Abs
- Upper
- Rest
If I am awake I am exercising. I also don't eat food other than smoothie lately because the pain from eating more solid food and working out so much is too much.
The dumbest, most inefficient, non-optimal bro split ever known to man. But I hit the gym mostly for mental health and it's still good fun, so who gives a frick.