What's the point of a split?

By the time you finish the first 2 exercises of that body part, it will be too fatigued to continue doing the rest of the exercises. You will need to drop the weight a lot to continue the rest of the workout.

Wouldn't it be smarter to do 1-2 exercise per body part multiple times a week? This way you can perform these exercises with more weight and better efficiency.

The weekly total of exercises would be the same, but if you split them throughout the week you will do them with more focus and weight leading to more gains.

For example, let's say on a back day you do deadlift, barbell rows, dumbbell rows, cable rows and lat pulldowns. If you do them one after the other in a row then the last 2-3 will be done sub optimally with less weight and poorer technique due to the fatigue accumulated from the first exercises.
Now if you split these 5 exercises, 1 exercise per day, then you will use more weight and better technique at the same time, leading to more gains if you sum up everything on a weekly basis.

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  1. 1 month ago
    Anonymous

    There are other splits that are probably better. You should be able to do more than 2 exercises per muscle group. You telling me if you did regular bench, incline bench, and dips in the same day you’re going to cry or something?

    • 1 month ago
      Anonymous

      No but if you did only dips you would be able do them better (more weight/better form) as opposed to third exercise

      • 1 month ago
        Anonymous

        Why do the second exercise when you could just do the first exercise heavier/better? Huh? Smart guy

        • 4 weeks ago
          Anonymous

          Makes sense tbh. Just do 1 set 1 exercise and go so fricking heavy you cant move anymore.

  2. 1 month ago
    Anonymous

    I don't understand splits. Just train what you want.

    • 4 weeks ago
      Anonymous

      They're a good way to balance hitting every muscle group as hard as possible while still having the proper recovery time to actually grow.

  3. 1 month ago
    Anonymous

    If you're not doing total body every day, you're stupid.

    • 4 weeks ago
      Anonymous

      nOOb confirmed. Let us know when you his a 2 plate bp lol

  4. 1 month ago
    Anonymous

    Your body responds to load. Exercises are ways to target load to specific areas of the body. Yes - you'll need to drop on your 4th bicep exercise - but the overall load for the day is higher.
    500kg today is going to stimulate more growth than 250kg split with a 3 day rest in the middle.

    • 4 weeks ago
      Anonymous

      Depends on your definition of "respond." Athletes don't do brosplits in their weight training.

  5. 1 month ago
    Anonymous

    what you're describing is what non "bro" splits do, and this is why people make fun of bro splits. push pull legs and upper lower are the most popular, they train each muscle group twice a week with each exercise being evenly spread apart.

    • 1 month ago
      Anonymous

      Rest days aren't necessary for PPL and UL. But people usually include them, which is what causes them to be suboptimal in some situations and why some people shit on them. But if you do PPL or UL without rest days, it's undeniably the best split. Only difference being UL's total volume is split 50/50 between upper and lower body, while PPL is 66/33 respectively.

      • 1 month ago
        Anonymous

        > which is what causes them to be suboptimal in some situations
        Rest days do not cause routines to be suboptimal. But the UL and PPL bad memes comes from beginners just picking up some bodybuilder's roid routine (which doesn't contain a rest day between cycles btw) where they just pump out a lot of sets in several different exercises and because there is no progression scheme, they go on reddit and complain about how PPL or UL is shit. Not only that, there's little to no physiological reasoning nor any evidence that adding a rest day will suddenly make a routine no-gainz.

        Then maybe if they're lucky, they find out about a good program that doesn't try to spam 20 sets per muscle group per day and focuses entirely on progressively overloading with the basic compounds over a much lower volume than the roider routine and suddenly they start growing. Is it really the format or the rest day? Or is it that the volume spam routine doesn't work?

        • 1 month ago
          Anonymous

          I wasn't saying taking more rest days magically makes a split no-gainz.
          But morons who go from a bro split to a PPL split will often end up taking more rest days on the PPL split, and not thinking to increase the volume on the days they do train in order to compensate, resulting in a lower total volume overall. And then they lose gains and blame it on PPL.

          • 1 month ago
            Anonymous

            PPL splits are usually 6 days a week. bro splits are usually 5 days a week no?

            UL splits are usually 4 days a week but each session is 1 and a half to 2 hours long.

            at least one day off is very important, muscle recovery is muscle growth. you recover much better with rest.

            • 1 month ago
              Anonymous

              >PPL splits are usually 6 days a week
              Are they? From what I've seen, most people do PPLRPPL - RPPLRPP - and so on
              >at least one day off is very important
              I agree - *per muscle*
              Even on an UL split, 7 days a week, your upper body muscles get a day of rest on lower day, and vice versa. And I've done exactly that and found that I recovered perfectly fine. So you can sure as hell do a PPL split with no rest days.

              • 1 month ago
                Anonymous

                PPLRPPL is 6 days anon.... is this bait or are you actually moronic?

              • 1 month ago
                Anonymous

                If you read on, you would see that it alternates between 6 and 5 days the way I wrote it.

              • 4 weeks ago
                Anonymous

                PPLRPPL RPPLRPP

                you're right it is 5-6 days a week, but it's the exact same amount of volume. gregorian calendar bias you dimwit

              • 1 month ago
                Anonymous

                > *per muscle*
                Your nervous and endocrine system needs a day off.

              • 1 month ago
                Anonymous

                Why can people, for example, run every day and their nervous/endocrine system be fine, but not weight lift every day?
                What is it about weight lifting that is uniquely taxing on the nervous/endocrine system that you can't do it every day?

              • 4 weeks ago
                Anonymous

                Tearing muscle for repair on a consistent basis is different than taxing your respiratory/cardiovascular system.

              • 4 weeks ago
                Anonymous

                Nah not really. Running does

                >Rest days aren't necessary for PPL and UL.
                cus you train like a pussboii

                Thanks for your feedback roider. Enjoy downsizing your testicles.

          • 1 month ago
            Anonymous

            There's no reason to assume you necessarily have to equalize volume in general. But sure, doing 40 sets on one leg day instead of 20 on two because you took a few days off is somehow going to make a difference.

            • 1 month ago
              Anonymous

              20 sets in two days is much better than 40 sets in one. when you divide the volume up, the sets become so much higher quality.

              • 1 month ago
                Anonymous

                This. And you'll also usually be able to do more total volume the more you split it up, because that way you'll never get bottlenecked by nervous system fatigue before reaching muscle failure.
                So realistically, if you split 40 into 2 days, it's gonna end up being more like 25 x 2 for a total of 50.

              • 1 month ago
                Anonymous

                You cannot do 20 high quality sets. Maybe you can do 5, but not do 20. The difference between the sets for someone who does 40 sets and 20 sets will be tiny. With 20 sets, it was low quality to begin with.

              • 4 weeks ago
                Anonymous

                you can absolutely do 20 high quality sets of legs. "legs" isn't a single muscle group. you'll get around 6-8 quality sets per muscle group, per session, assuming you have enough rest in between sessions.

              • 4 weeks ago
                Anonymous

                >you'll get around 6-8 quality sets per muscle group, per session, assuming you have enough rest in between sessions.
                3-6 of those sets are low quality considering that if the first sets were actually high quality sets (just another word for hard sets; low RIR and heavy), you'd be at such reduced capacity after at most the first four sets for the muscle group that they'd be junk volume.
                >"legs" isn't a single muscle group.
                Fatigue from in the hamstrings can accumulate from squats or leg press since they are used to some degree in the motion, especially with heavy enough loading, leading to potentially reduced capacity in hamstring emphasizing exercise. Either you squat first or you do your deadlifts first. The one you do second will be of lower quality than the first unless you do them on different days even though the deadlift emphasizes the posterior chain more than squats. The same thing with squat performance due to the deadlift having a major quad component. Even with don't consider squat/leg press and deadlift to be the example exercises, the fatigue from one exercise will inevitably affect others unless the only ones you do are knee extension, knee flexion, and toe press.

                When you leave the bro-science perspective and actually look into what happens physiologically and mechanically within the body, you find out that trying to split exercises by a single muscle group doesn't really work. It's a simple reality of training most muscle groups even if you stick to single joint movements: Cable pull overs use the triceps and pecs in addition to the lats for example so a truly hard set of cable pull overs can affect both bench press and rowing performance.

                You can do at best a small number of high quality sets. Everything before has to be lower quality by necessity. Everything after will be low quality by consequence.

              • 4 weeks ago
                Anonymous

                t. Paul Cooter

              • 4 weeks ago
                Anonymous

                Have you ever actually worked out? You can do leg curls to failure and squat afterwards just fine, in fact lots of strong people actually swear by doing it in that order.
                This is like claiming bench press will fatigue your biceps. You’re actually making me consider doing curls before my next bench session.

              • 4 weeks ago
                Anonymous

                Dude won't get it. There's a time and place for pre-fatiguing parts that tend to be dominant, but he'll keep insisting that you just need 1 set to failure and you'll be Mr. O in a year, even though he's 130 lbs. soaking wet and has been training for about 8 months total.

      • 4 weeks ago
        Anonymous

        >Rest days aren't necessary for PPL and UL.
        cus you train like a pussboii

      • 4 weeks ago
        Anonymous

        Most people take too little rest days. Push, rest, rest, pull, rest, rest, legs, rest rest, repeat is good once you're past noobie gains

      • 4 weeks ago
        Anonymous

        I absolutely need rest days lol, even with upper/lower/rest/upper/lower/rest/rest split I feel like complete ass after 3-4months and have to take week or two off to recover

  6. 1 month ago
    Anonymous

    Idk about devoting an entire sesh to arms. If I do chest, I include tris. Back and/or shoulders, bis. Hammer curls are cool tho

    • 1 month ago
      Anonymous

      an entire sesh to arms would be 2-3 biceps exercises and 2-3 triceps exercises
      that's perfectly fine for arm growth if you do it twice a week.
      I just do 2 biceps and triceps exercises a week and then trust that I'm getting the rest of the volume from my compounds.

  7. 1 month ago
    Anonymous

    >By the time you finish the first 2 exercises of that body part, it will be too fatigued to continue doing the rest of the exercises
    You have to keep in mind that the typical bro split user who volumes the typical """science"""-based volume recommendations are not training hard and if they have gainz it's only because they're trening hard.
    > let's say on a back day you do deadlift, barbell rows, dumbbell rows, cable rows and lat pulldowns
    > split these 5 exercises, 1 exercise per day
    Unless we account for the fact that those exercises quite a few similar muscles, namely the lats, traps, and elbow flexors (not so much in DL though). If you were to train hard enough you'd probably need at least 48 hours after training that muscle, 72 hours likely for most people, and 96 hours or more for some. Training to muscular failure with rows will require at least couple days before you can effectively train them with pull-downs for example.
    >more gains if you sum up everything on a weekly basis
    Not really. There is no reason to believe anyone would have more adaptation doing so than if they were to train a muscle group once or twice a week.

    • 4 weeks ago
      Anonymous

      >typical bro split user cares about 'science' based lifting
      >incel with a notebook looking down on chads doing a split
      A split is a the most simple way of training and it's fun just destroying each body part twice a week

  8. 1 month ago
    Anonymous

    Tier 1
    Squat
    Deadlift
    Press
    Sprint
    Jump

    Tier 2
    Pull up/row
    Back supported press
    Lunge/split squat
    Hinge

    Tier 3
    Single joint isolation
    HIIT
    LISS

    Do 2 tier 1 movements, 1 tier 2 and 1 tier 3. Train as often as you like, taking a rest day when you feel you need it. Aim to hit each tier 1 lift 2x/week and each tier 2 at least 1x/week. Track RPE on top set of each tier 1 lift aiming to follow a 7/8/9 3 week block structure.
    Side note, olympic lifts can replace deadlifts in tier 1 if you want.

  9. 1 month ago
    Anonymous

    Arnold splits are where its at and I stand by them. Just maybe not do as much volume as a guy on roids and youll be ok

  10. 4 weeks ago
    Anonymous

    >By the time you finish the first 2 exercises of that body part, it will be too fatigued to continue doing the rest of the exercises.
    agreed, so make it count, 1 set max 2 working sets
    >You will need to drop the weight a lot to continue the rest of the workout.
    no it was ur workout dumbo, u don't need more every 3-5 days, 2 proper sets after warmup per muscle head, only in isolation, compounds are warmup material at best
    >all the rest blabbing
    irrelevant, nobody needs 15 sets and nobody does it in real life lol, except for few autists until their bodies break down lol

  11. 4 weeks ago
    Anonymous

    is 2 days rest bad for a group? even with ample post-workout protein, sometimes I get sore 2 days later (DOMS). so I do 3 day splits but is this bad for making gains?

    • 4 weeks ago
      Anonymous

      Anon you need 14 days between the same body part. A week between workouts. When was the last time you rested? Better take another day

  12. 4 weeks ago
    Anonymous

    >Wouldn't it be smarter to do 1-2 exercise per body part multiple times a week?
    I mean, that's what most "science based" lifters promote. It's better to hit chest for 8 sets 3 times a week than to do 24 sets 1 time a week.

    Like, doing more than 16 sets in a day for a bodypart feels like torture to me already, I don't enjoy training that way.

  13. 4 weeks ago
    Anonymous

    What is the point of arm day exactly?

    • 4 weeks ago
      Anonymous

      Getting big arms

      • 4 weeks ago
        Anonymous

        thats not how you get big arms

        • 4 weeks ago
          Anonymous

          make an argument for why isolating arms is not going to lead to bigger arms

  14. 4 weeks ago
    Anonymous

    combine shoulders and back and you've got a solid 5-6 day routine

  15. 4 weeks ago
    Anonymous

    not reading all that, but you should lift weights full body for 20 minutes 7 days a week.

  16. 4 weeks ago
    Anonymous

    Im in the gym for 30 minutes a day on a brosplit, I blast the FRICK out of the targeted muscle for 30 minutes and then leave

    You only need to do 1 heavy movement for the day, everything else is mostly pump & fluff. So my Chest day is a Heavy bench press, then some dumbbells, and some fly's, thats it, done in 30 minutes.

    The issue you're talking about is FAR worse on a Full Body routine, because you're doing Squat, Bench, Deadlift, Chinups.... those are all hard exercises and you're doing 4+ of them in a single session..... and you guys spend 2+ hours in the gym to get through those sessions, you're fricking struggling through them.

    I dont think you guys ever thought about this properly at all, you guys are utterly clueless, brosplits are actually the fricking best.

  17. 4 weeks ago
    Anonymous

    >bench 3x
    >shoulders 1-2
    >legs 1x
    >back between bb and machines/cables/db same day
    >arms 2-3x
    >abs 2-3x
    >cardio 3x but nothing crazy

    Sorry I wanna get actually big frick gay ass programs.

  18. 4 weeks ago
    Anonymous

    What if I just hit everything on one day and then give it one or two rest days

    Don't wanna be lifting every day of the week I hate it and I'd rather do other shit.

    • 4 weeks ago
      Anonymous

      I hate to say this, mate, as I'm not looking to be a crab but you are unironically ngmi.

      • 4 weeks ago
        Anonymous

        What's the problem

        • 4 weeks ago
          Anonymous

          You hate working out, good luck doing something you hate multiple times a week for the next 10-20-30 years.

          • 4 weeks ago
            Anonymous

            Buddy I've hated simply living since the day I was born, this is nothing. Can a homie get an answer to a question please?

            • 4 weeks ago
              Anonymous

              You're ngmi, that's the entirety of my answer. I unironically do wish you the best of luck though, mah nibba.

  19. 4 weeks ago
    Anonymous

    You just have shit tier muscular endurance.

  20. 4 weeks ago
    Anonymous

    I would do PPLPPLx for my brosplit. Second L could be running
    >bench
    >weighted pullups
    >squat
    >OHP
    >deadlift
    and appropriate accessories

    • 4 weeks ago
      Anonymous

      in fact I think I'll start Monday. today my last full body. tomorrow /roon/. Sunday /wrestle/

  21. 4 weeks ago
    Anonymous

    Upper 1 - Presses and arms, bench focused
    Lower 1 - Legs and back, back focused
    rest
    Upper 2 - Presses and arms, incline/OHP focused
    Lower 2 - Legs and back, leg focused
    rest

  22. 4 weeks ago
    Anonymous

    Ecliptical on every day, heavy set, not as cardio, but as a steady leg pump

    Day1, 2x6-8minute bike
    >Squats
    >Lunges
    >Front leg extensions
    10-15 min break
    >Core exercises x3-4 sets til failure
    >Core exercises x3-4 sets til failure
    Day2, 3x6-8minute bike
    >DB press
    >weighed Dips
    >Incline barbell press
    10-15 min break, snack a banana/whey
    >Calves exercise x3-4 sets til failure
    >Calves exercise x3-4 sets til failure
    Day3, 3x6-8 minute bike
    >Deadlifts
    >Hanging pullover from a bar
    >Weighed chin-ups
    >DB row/1h sided barbell row
    maybe break and core/calves again
    Day4, 4x6-8 minute bike
    >OHP
    >Lateral Raises
    >Barbell rows(no, actually like the canoe side to side rowing, not the back exercise)
    >seated military press - each rep alternating behind head and front of
    break and core/calves again

    Rest in between whichever days

  23. 4 weeks ago
    Anonymous

    >Friday
    >legs
    shiggy

  24. 4 weeks ago
    sage

    Surprised nobody has called out the flawed exercises for OPs "split" yet.
    Of course
    >or example, let's say on a back day you do deadlift, barbell rows, dumbbell rows, cable rows and lat pulldowns
    Would be moronic and wouldn't work.
    First of all, pick ONE bb/db/machine etc per lift per session. You can and should alternate weekly/monthly between db/bb rows but doing them in the same session is pointless and dumb.

    You need to manage fatigue, usually in order of fatigue bb>db>> machine/cables

    So you could absolutely do a back day of
    Lat Pulldowns,dumbbell rows and barbell shrugs in that order.

    Deadlifts are a little more taxing but you could definitely do pull ups/lat pull downs, some machine row and deadlifts in the same session.

    Obviously some muscle groups are too small to really fill a 60-90 minute workout with, but simply doing flat bench + db/cable flies is enough and works for a "chest day".

  25. 4 weeks ago
    Anonymous

    Didn't read but yeah that's true in the 4 to 8 rep range. You can realistically only have about 6 sets in a workout that are that hard without long recovery times. But in the 10-15 range you can spam the shit out of those even take em right to failure and not have many set backs. It's why you usually lead with your two compounds then follow with accessories or lighter lifts.
    Example a chest day
    3-4 sets of incline bench 5-8 rep range
    3-4 sets of flat bench 5-8 rep range
    3-4 sets weighted dips 10-15 rep range
    3-4 sets cable fly/db fly 10-15 rep
    3-4 set db pullover 10-15 rep

    That's 15 to 20 sets which is optimal 6-8 sets of which are strength geared compounds. That's pretty much what you're getting on any other split or even full bodies.

  26. 4 weeks ago
    Anonymous

    A split is for when you have to load a lot on the bar and go very close to failure that your effectiveness when training is hindered if you do everything at once. You can start with legs, but your other work will suffer from how much you have to put into legs. Vice versa. So you split up your program say into upper and lower to get rid of the problem with having to change the order of exercises or even worry about fatigue from previous exercises interfering with later exercises. You can split it up further if needed.

    If you train each muscle group hard enough and have to use heavy enough weight you really don't need to train it more than once per week to get maximum gainz. For example, there are some people who have truly heavy deadlifts to do DL once a week, sometimes once every two weeks while substituting deadlift with something like rack pulls or RDL on some weeks.

  27. 4 weeks ago
    Anonymous

    1. Why would I be so massively fatigued when I've lifted for 30 years and have a solid work capacity?
    2. Why would I grossly undercut volume when it would be inadequate for my needs?
    3. I already hit all parts 2x/week with adequate volume, cutting one day in half and splitting it would likely yield minimal progress.
    4. Why would I do deadlifts and upper back all on one day? Yeah, that would be overkill. It's why on deadlift day, I just do DL assistance work and shoulders with it so I'm not fried. Back is paired with chest 2x/week on other days because I'm not moronic.
    5. You don't just magically use more weight and have better technique by cutting volume, this is some moron logic.
    OP, I get it - you've been lifting for a few months and are autistic and you've been digesting EVERYTHING you've read including all the latest shit science saying LESS IS MORE when that's not the case for everyone depending on goals.
    It's okay, you'll frick up for a few years by listening to bad advice and eventually quit or figure it out like most of us do. But please, stop pretending you have any clue what you're talking about, because it's clear that while you understand the concept of not doing endless sets that are useless, you also don't understand what kind of volume will actually trigger growth. Sit down and listen a while and you might learn something.

  28. 4 weeks ago
    Anonymous

    >By the time you finish the first 2 exercises of that body part, it will be too fatigued to continue doing the rest of the exercises. You will need to drop the weight a lot to continue the rest of the workout.
    Pretty much. You do develop muscular endurance if you train this way regularly though, to some extent.
    >Wouldn't it be smarter to do 1-2 exercise per body part multiple times a week? This way you can perform these exercises with more weight and better efficiency.
    Yeah, that's why no-one really does brosplits anymore.

  29. 4 weeks ago
    Anonymous

    't it be smarter to do 1-2 exercise per body part multiple times a week? This way you can perform these exercises with more weight and better efficiency.

    full body, push pull legs do exactly that

  30. 4 weeks ago
    Anonymous

    just do it(unless you're not natty)

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