Looking good brah ppl can definitely work for some people I just find that the main muscle group (chest on push and back on pull) wears me out and I don't have anything left in the tank for triceps and biceps
Isolating biceps and triceps gives me a squeeze I don't get on compound back and chest movements and I really like the squeeze I really really really like the squeeze so I'd prefer a split that lets me isolate arms once or twice a week while still getting gains from working back and chest
I really like the squeeze too. I managed to develop the endurance to get a couple isolation sets after the compounds. I would love a dedicated arm day too but I cannot for the life of me get it to work like that.
Maybe it's a physiological thing. I do have arms longer than my height taking over my lifts so maybe I'm just not built to separate tricep from chest and biceps from back.
3 months ago
Anonymous
And that's totally fair bro you just gotta do what works and is manageable in terms of fatigue
Split is just a 'how you organize your training' thing. When you've been lifting longer you'll have tried a variety of splits & you'll probably make some gains on them all. Split only matters if it's fricked up. If it's a mainstream split option then you'll do fine so long as the things that matter get ticked, (right amount of volume with the right amount of effort).
>Split is just a 'how you organize your training' thing.
How you organize your training is important. >When you've been lifting longer
He's bigger than you. Do you think having lifted longer to be smaller is a point in favor of your argument?
Program it yourself just do chest one day back the next then shoulders arms legs or whichever order you like you can double up on days etc it's versatile
I can't into the brosplit. Maybe if I had machines or something that hits the chest without destroying the triceps. As it stands even if I don't lock out any presses I still can't bench Monday and then do a tricep day the same week. And I use two different rows on back day so curls have to be done then too. For me it's PxxxPxxxLxxx.
HIIT does literally nothing though, you just end up training at like 20% of your max doing sets that aren't even challenging to the muscle, your just training your cardiovascular system, you're not actually training your muscles to the point that they fail, you're just running out of oxygen, fricking stupid way to train, you're doing cardio for your weights, when your weights arent meant to be cardio, youre in the gym to train your muscles, not your cardio. Dumb frick.
You can train your cardio, but do it with actual cardio, running, sprinting, etc, not fricking weights, moron frick.
Mike was right that you need to get the requisite stimulus and then a good amount of fricking off about it until you can do it again. There's so many mpstards nowadays confusing damage repair with hypertrophy and/or thinking you can cook the steak halfway on momday and finish it on Thursday. That said trying to get said stimulus all in one set is pure autism, barely possible, and strictly necessary for absolutely noone.
arnold, mentzer
all those guys built 90% of their physique training 3-4 times a week trying to get stronger on compounds
arnold only did that 6 day bro split before competitions and mentzer came up with this HIT one set train 2 times a month bullshit to market himself and make money
>ppl is 3 days >bro split is 5 days >can only workout 4 times a week because planet fitness is freaking closed 1am Saturday and I work 3rd shift weekends
Should I combine two brosplit days or find some meme exercises for my fourth ppl day?
A Bro split is 1 muscle per day where you blast the shit out of it. It's dumb because you don't need a week for 1 muscle to recover. Getting sick or skipping a day means a muscle gets trained once over 2 weeks. So many issues with it, don't waste your time.
It's not Back+Bis, Chest+Tris, Legs+Shoulder despite what some people like to believe.
4 days is fine. PPLxAxx or Upper x Lower x Torso Arms x
Nonsense. Blast your biceps with 20 sets, and within 3-4 days the muscle will be fully recovered unless you're new to the gym. Alternatively you can be sensible and cause enough damage so you can hit the bis again after 2 days.
Of course you'll recover fast if you're doing something so easy you can do it 20 times. I actually induce hypertrophy so I need some time to let it work.
Anything will work.
The whole point of bro splits is you rest major muscle groups on the days you aren't focusing on them. It can be condensed into fewer days.
Most important is you get your reps in and have a reasonable work/rest cycling for every muscle. You can still use a muscle that's resting or recovering you just don't go heavy.
DYELs don't realise that brosplits train each muscle group twice a week. If you train arms one day a week and then back on another how many times are you hitting your biceps?
What I've never understood is why doing movements with a lot of overlap, like OHP and bench on the same day is a good idea. I'm open to being persuaded otherwise but I can't see any reason why I shouldn't keep doing what I'm currently doing.
I do ABCABC
A: OHP & pullups, shoulder and back accessories
B: Squat & bench, chest and leg accessories
C: deadlift & rows, abs and forearms. Though to be honest I'm not that religious about these compounds and tend to treat it as a day where I can do whatever I feel like or work on something I'm stalling on.
The moron who made this left out the part where each "miss" could also lead to a "severe injury that fricks you out of progress for weeks, months or even permanently because you went about it like an idiot". Nice try, homosexual.
Whp is this 'him'? Is he in the room with us now?
It's true I just switched back to a brosplit after trying all sorts of ppl and ulul bullshit and it just works
What routine do you do exactly
I was doing specifically push pull legs upper lower arms
Lets settle this once an for all with some body posts. Post body, time spent in gym and your split. Ill start:
>PPL
>13 months
Looking good brah ppl can definitely work for some people I just find that the main muscle group (chest on push and back on pull) wears me out and I don't have anything left in the tank for triceps and biceps
If you mean you don't have energy then stop skipping cardio. If you mean your arms are toasted then what exactly is the problem?
Isolating biceps and triceps gives me a squeeze I don't get on compound back and chest movements and I really like the squeeze I really really really like the squeeze so I'd prefer a split that lets me isolate arms once or twice a week while still getting gains from working back and chest
I really like the squeeze too. I managed to develop the endurance to get a couple isolation sets after the compounds. I would love a dedicated arm day too but I cannot for the life of me get it to work like that.
Maybe it's a physiological thing. I do have arms longer than my height taking over my lifts so maybe I'm just not built to separate tricep from chest and biceps from back.
And that's totally fair bro you just gotta do what works and is manageable in terms of fatigue
Split is just a 'how you organize your training' thing. When you've been lifting longer you'll have tried a variety of splits & you'll probably make some gains on them all. Split only matters if it's fricked up. If it's a mainstream split option then you'll do fine so long as the things that matter get ticked, (right amount of volume with the right amount of effort).
>Split is just a 'how you organize your training' thing.
How you organize your training is important.
>When you've been lifting longer
He's bigger than you. Do you think having lifted longer to be smaller is a point in favor of your argument?
3 years
I have mostly trained with 3 day splits like ppl and arnold split
currently running chest and arms / legs / back and shoulders split
eat skelly
Congratulations, youve achieved delusion
If you aint delusional, YOU JUST AINT WORKIN HARD ENOUGH
I run a similar split but it's chest/lats, legs/lower back/core, rest, arms/shoulders and one maintence set for chest/lats, rest. Feels great.
youre the first person ive ever seen who does this split other than me.
Nice pecs
never really looked into bro splits before. are there actual bro split programs?
Program it yourself just do chest one day back the next then shoulders arms legs or whichever order you like you can double up on days etc it's versatile
I can't into the brosplit. Maybe if I had machines or something that hits the chest without destroying the triceps. As it stands even if I don't lock out any presses I still can't bench Monday and then do a tricep day the same week. And I use two different rows on back day so curls have to be done then too. For me it's PxxxPxxxLxxx.
You are like little baby, Watch this!
HIIT does literally nothing though, you just end up training at like 20% of your max doing sets that aren't even challenging to the muscle, your just training your cardiovascular system, you're not actually training your muscles to the point that they fail, you're just running out of oxygen, fricking stupid way to train, you're doing cardio for your weights, when your weights arent meant to be cardio, youre in the gym to train your muscles, not your cardio. Dumb frick.
You can train your cardio, but do it with actual cardio, running, sprinting, etc, not fricking weights, moron frick.
You confused HIT with HIIT, pal
Mike was right that you need to get the requisite stimulus and then a good amount of fricking off about it until you can do it again. There's so many mpstards nowadays confusing damage repair with hypertrophy and/or thinking you can cook the steak halfway on momday and finish it on Thursday. That said trying to get said stimulus all in one set is pure autism, barely possible, and strictly necessary for absolutely noone.
arnold, mentzer
all those guys built 90% of their physique training 3-4 times a week trying to get stronger on compounds
arnold only did that 6 day bro split before competitions and mentzer came up with this HIT one set train 2 times a month bullshit to market himself and make money
>ppl is 3 days
>bro split is 5 days
>can only workout 4 times a week because planet fitness is freaking closed 1am Saturday and I work 3rd shift weekends
Should I combine two brosplit days or find some meme exercises for my fourth ppl day?
A Bro split is 1 muscle per day where you blast the shit out of it. It's dumb because you don't need a week for 1 muscle to recover. Getting sick or skipping a day means a muscle gets trained once over 2 weeks. So many issues with it, don't waste your time.
It's not Back+Bis, Chest+Tris, Legs+Shoulder despite what some people like to believe.
4 days is fine. PPLxAxx or Upper x Lower x Torso Arms x
> you don't need a week for 1 muscle to recover
If you don't you will pretty soon. Unless you're not making any gains that is.
Nonsense. Blast your biceps with 20 sets, and within 3-4 days the muscle will be fully recovered unless you're new to the gym. Alternatively you can be sensible and cause enough damage so you can hit the bis again after 2 days.
Of course you'll recover fast if you're doing something so easy you can do it 20 times. I actually induce hypertrophy so I need some time to let it work.
Do you have a before and after of your bi's?
Gl recovering tricky parts like long head brachi or rotator cuff the same way as your muscle if you were lifting close to heavy
You can lightly use sore muscles and it will improve recovery. Only an actual injury needs to be immobilized.
Muscle recovery is all you're thinking about, Protein synthesis is all you're thinking about?
What about tendon recovery?????????????
What about joint recovery??????????????
What about nervous system recovery?????????????
Yeah have fun with your high frequency joint and tendon and cns destruction
Anything will work.
The whole point of bro splits is you rest major muscle groups on the days you aren't focusing on them. It can be condensed into fewer days.
Most important is you get your reps in and have a reasonable work/rest cycling for every muscle. You can still use a muscle that's resting or recovering you just don't go heavy.
DYELs don't realise that brosplits train each muscle group twice a week. If you train arms one day a week and then back on another how many times are you hitting your biceps?
>brosplits train each muscle group twice a week
Not a brosplit then.
Show me an example of a brosplit
Chest, Back, Legs, Bi, Tris, Shoulders, Rest/Abs.
Looks fine. Biceps, triceps, shoulders, chest are getting hit twice a week and legs, back once
i don't know nor give a flying frick what a "split" is. You dumbasses overcomplicate simple shit
>Too dumb to rotate focus on major muscle groups
You're fat and moronic.
Full body workout always. Mix them up on each sesh, but always train lower and upper body on the same workout.
What I've never understood is why doing movements with a lot of overlap, like OHP and bench on the same day is a good idea. I'm open to being persuaded otherwise but I can't see any reason why I shouldn't keep doing what I'm currently doing.
I do ABCABC
A: OHP & pullups, shoulder and back accessories
B: Squat & bench, chest and leg accessories
C: deadlift & rows, abs and forearms. Though to be honest I'm not that religious about these compounds and tend to treat it as a day where I can do whatever I feel like or work on something I'm stalling on.
You're right. The modern ohp is basically a bench press variant.
PPL is inefficient. full body all day every day
article: https://mennohenselmans.com/optimal-program-design/
The moron who made this left out the part where each "miss" could also lead to a "severe injury that fricks you out of progress for weeks, months or even permanently because you went about it like an idiot". Nice try, homosexual.