My Favorite Training Splits For Building Mass!
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- Опубликовано: 24 сен 2023
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My Favorite Training Splits For Building Mass! - Old School Mass Gain!
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PPL, PPLA, antagonist split are my favorite splits. I also like a PPL variant where I'll do chest, lateral delt and biceps on "push" day, and back, rear delt and triceps on "pull" days. I often train 3 days a week only but that's because I run and do MMA as well, and it always produced huge results without being too fatigued
Great content love it, following your 5day mass building program and it's wonderful ❤
Ive done antagonist split for 20 years. Started with it and am still doing it. I love it. Now that im a little older though I cant hit it as hard because thats a ROUGH 6 days in the gym. Im toast when uts finally time to take a rest day. I loved that idea of the PPAL split and I think im going to finally change it up and try that. Looks like I can still crush muscle groups but recover better and even have the day to hit whatever is lagging behind. Thanks so much man!
My split right now.. PPLS-A-
Push; chest, shoulder (lateral only 3 sets), triceps (4-6 sets moderate and light)
Pull; Back (+traps and rear delt 3 sets), Biceps (4-6 sets moderate and light)
Leg
Shoulder (+traps) and Arm
The best for me...
Love the 4 day torso limb split hitting full upperbody is to much in 1 session moving biceps and triceps to legday make that day more exciting as well
i do this for months and wont stop !
This sounds interesting! Can you give a sample week of this split you do?
@@J.The.Princefor example :
Monday chest back shoulders
Tuesday Arms Legs
Wednesday rest
Thursday chest back shoulders
Friday arms legs
Or
Monday chest back shoulders
Tuesday arms
Wednesday legs
Thursday chest back shoulders
Friday arms legs
Focuse on good technique for back and chest, try to use a less arms as possible, if your training intensity level/ regeneration isnt that high/fast yet.
And most importantly Follow Jesus!
I do that but instead of training arms in the leg day I train shoulders (as I consider them a weak point of mine)
Push, Pull, Arms, Legs + lagging body part day split ftw! My current 5 day split. Chest and Arms are hit 2x per week. Back, Legs, and Shoulders are 1x per week. I usually always have a full arm day as they are a weak point for me. Shoulders and legs are prob my stronger body parts imo so the frequency is usually only 1x per week. I will do different movements for chest on day 1 vs day 4 too.
1. Chest, Triceps
2. Back, Biceps
3. Legs
4. Chest, Shoulders
5. Full Arms.
Have always enjoyed a two on one off PPL variation asynchronous style. Push, pull/forearms, rest, lower/biceps, push, rest, vertical pull plus biceps, lower plus one weak point push pattern, say triceps, rest, repeat.
I train Antagonistic with a rest day after every 3 days. I’ve noticed great progress but more importantly I feel fresh for every session 👍🏻
Put ur finger down and acknowledge the Goat Peter khatcherian
I am doing the same thing. I have a question tho. Would it be better to do legs after your chest and back day or shoulders and arms? So Chest/back, Legs, Shoulders and arms... OR Chest/back, Shoulders and arms, legs? Or does it not matter.
@@janos3285I found that my arms recovered much better with a leg day after chest and back. Glad I made the change
@janos3285 I switch it up depending on how I feel. But tbh, it doesn’t really matter as long as you feel good and are able to pump out a good session.
@janos3285 personally i like legs in the middle..gives the shoulders etc more rest
Good video, I've been really trying to bring up my back and shoulders, as I feel they are my weakest points. I do:
Sunday back and rear delts
Monday chest and side delts
Tuesday rest
Wednesday RDL day for hams back rear delts
Thursday biceps triceps side delts
Friday squat day quads and calves
Saturday rest
2 on 1 off bro splits with cardio on off days. Weekend off every 2 weeks. Seems the best for my lifestyle and it's this channel that helped me decide this. Just started so I'll see how it goes. Thanks for all the advice 👍
So do o you train muscle twice / week?
Love the 4 day Split
Arms, Legs, rest, Chest& Shoulders, Back&Forearms, Rest, Repeat
Great athlete
Congratulations for your channel!!From your personal experience and also from your clients between ppl and Arnold antagonistic split for a 4 days program which one of those two is better for an intermediate level?Thank you in advance!!
PPL + Upper/Lower or Arnold split + Upper/Lower, two of the best options for 5 days a week in my opinion, each muscle is hit 2 times per week plus you have synchronous split so every week is the same template
I do both. One week ppl plus upper and lower then. Following upper lower Arnold. Repeat
The point is to tailor your training to your specific needs with some general outlines.
Chest/Back and Legs/Shoulders on non consecutive days, add bicep to one day, tricep to the other, it doesn't matter. You work muscle group 2x in 8 days, probably my favourite split out of all I tried
Honorable Mention - Torso and Limbs with Biceps/Triceps/Legs/Forearms on Days 1 and 4, Chest/Back/Shoulders/Abs on Days 2 and 5, and rest on Days 3, 6, and 7. Optional cardio on Days 3 and 6.
I just do 5 days straight and have the weekend off, i do the 5 day push pull
1. Upper Body
2. Lower Body
3. Chest & Back
4. Legs
5. Shoulders Arms
I no longer work, so i feel i have plenty of time to recover each day.
I basically train hard 1st thing in morning and then recover of the rest of the day.
It works though.
My Dead Lift has gone from 1 rep max of 100kg to 175kg in 15 months
My Bench Press has gone from 70kg 1rep max to 110kg 1Rep max
I am getting noticeably bigger and stronger
I also do some kick boxing in the evenings 3 times a week
I am 50 and just had my Testosterone checked at our local doctors they measure results between 6 and 29 and mine came in at 26
I am completely natural apart form Creatine, Zinc and Magnesium, Vitamin D
About every 3 months i will take a deload week and do swimming for 1 hour in the mornings instead.
Nice upload. Question for you: do you think there is any harm in doing a set of pushups at the end of every workout and not just on push day? Thnks
I love the antagonist split. Also love the PPAL split. But I make sure I hit everything twice a week because I'm OCD. Usually only rest once a week. Sometimes I go every day and combine the two. PPAL first 4 days. Back/Chest, Arms/Shoulders, Legs for last three weekdays. People say it's overtraining but fuck em. Works for me.
I've been loving upper lower but am strongly considering ppl
Thoughts on
Torso limbs rest chest&back legs shoulders and arms rest repeat torso ect?
My split is similar to Antagonistic split, but I cant see myself hitting arms once on week one, and chest on week two. Im currently Torso/Arms/Legs split, and I find myself tossing shoulders back and forth between torso and arm day, depends on time or fatigue. Its a six day split but with only Thursday off.
I do Quad focused, Pull, Rest, Ham Focused, Push, Rest, repeat
I train my back on Monday hardcore And at the very end I do one bicep exercise to failure. Tuesday chest And at the very end I do dips for triceps , Wednesday legs and at the very end Deadlifts Which work part of the back, Thursday shoulders hardcore, Friday biceps and triceps hardcore.
That is a great split. Mine is similar, I love ending the week with arms.
I an antagonistic chest and back workout, do you suggest alternating chest and back exercises not in a superset? For example 3 sets of Bench press followed by 3 sets if pull ups
I've recently changed my workouts to Upper, Lower, PPL and its fantastic!
I'm seeing much better results than with the Upper, Lower split I did before 💪😊
Your the first person that I've seen do my combo Upper, Lower, PPL. Did you create this?
More specific:
M: Lower
Tu: Upper
W: Rest
Th: Lower
F: Push
Sa: Pull including deadlift
Su: Rest
This seems to be an optimal place to put the deadlift.
@@jakubchrobry3701 I'm surprised more people don't do it to be honest mate, it seems like the sweet spot, but maybe it's all down to personal preference.
I just combined 2 routines - it's a combination of a PHUL (Power, Hypertrophy, Upper, Lower) split and a traditional PPL
So for the Upper, Lower portion (Monday and Tuesday) I treat that as the Power part, lower reps, heavier weight and for the PPL part (Thursday, Friday and Saturday) I do normal Hypertrophy range of 3 sets of 8-12 reps.
I like your rotation of putting lower/legs before upper body, I might try that, as I'd be less likely to want to skip legs on the weekend 😀
@@shane555 I do all low rep. I should try to do half the week light and/or high-rep like you do. I put legs before upper body because I'm 59 and fatigue easy. My back and shoulders were not holding up well during squats. Now, I put squats after my rest day. This is important because squat is my weakest lift. I need to get my skinny legs bigger going into old age.
I've been doing the antagonist split by my own invention, I do legs, chest/back, arms/shoulders Rest. Upper. Lower/arms.
I’m on a similar one now. Upper/Lower/rest/Chest-Back/Legs/Arms-Delts. Great split.
@@victortironi2403 That sounds great I might take that up when I need to spin it around
On a PPAL split if your weak area is your legs where would you program that day?
I have two pull two leg+shoulder one biceps one triceps and ine for chest. That works.
What are you feelings about a 5 or 6 day full body split hitting each body part 5-6 days with lower sets and reps but doing this everyday
Frank Castle knows gainz. 💀💪🏾
I'm planning for the next phase of the training something like this based on this video:
Week 1
─ Day 1: KINDA "Powerbuilding" Full Body workout
─ Day 2: OFF
─ Day 3: Another Full Body Workout (not the same style, "leaving some space" for the next day)
─ Day 4: Lateral & Rear Delts n' Forearms
─ Day 5: LEGS
─ Day 6: Chest n Back
─ Day 7: OFF
PS: I'll need of course to leave "some space" on choose carefully stuff
Week 2:
─ Day 1: LEGS
─ Day 2: Chest n Back
─ Day 3&4: OFF
─ Day 5: "THAT" Powerbuilding Full Body Workout
─ Day 6:: Lateral & Rear Delts & Forearms
─ Day 7: OFF
Repeat cycle.
It's better to train every muscle at least twice a week. This is especially true for the delts, biceps, calves etc. Otherwise they'll be recovered days before you hit them again, it's just suboptimal if you're past the novice stage in most cases.
Thanks for replying. Well, front delts would be worked on Full Body compound movements (I do some calisthenics moves, so I do some dumblell planche exercise) days and also with the bench presses, legs would be worked 2x as on every Full Body day I do Squats or Trap Bar deadlifts and RDLs, calves and tibialis just on proper leg day, biceps and triceps would be hit 2x on "week 1". So, apart from Biceps and triceps, I'll try to hit 2x every muscles every week. Thanks @@TDV147
IDK, I see rest days as wasted time, and wasted opportunity to move another muscle into that day to focus on. Why not put better workouts into all muscles? Check my current split out (shoulder focus for now since I want them bigger):
Day 1 Biceps, Chest
Day 2 Rear delts, side delts, quads
Day 3 Triceps, Back
Day 4 Rear Delts, side delts, hams
Day 5 repeat
The delt volume is split into 2, so both of those days I'll do 4-5 sets of each, even just 3 sometimes. This split also removes the limiting smaller muscles from being just thrown in at the end, IE doing triceps after chest, and instead doing full hard biceps and then easily do your chest.
But you could easily move this split from being shoulder focused to everything focused:
Biceps, Chest
Delts, Calves
Triceps, Back
Legs
Or Biceps, Chest
Delts, Quads
Triceps, Back
Hams, Calves
Try it 😀
i train 4 day push-pull -shoulder-legs, repeat split ,as shoulders is my lagging muscle and it needs more emphasis ,i feel training chest atleast 4 exercises are needed and same case for the shoulder ,that's why i train shoulder separately as i like train triceps after chest work is competed in 4 exercises ,in this split every 2nd week your back bi,chest tri will hit twice a week then on the next week shoulder and legs will get the twice a week treatment
On witch days are u restin with this split?
I do a modified upper/lower which I thought I invented but Peter had a video about it so it has been around a while. Basically I do arms on leg day because it's too much doing chest back and shoulders plus arms on upper body day. And I really need help with forearms so I have been watching videos from arm wrestlers to learn how to grow them. If anybody has advice on what helped them to get huge forearms let me know! I am naturally an ectomorph with small wrists so any meat on the forearms will make my physique look so much better. Thanks.
Peters torso limbs spilt pdf is really good. There’s alot of flexibility. Especially for arm training.
I’m doing a wired split that so far has given me great results and would like your opinion
Day 1 chest and biceps
Day 2 legs and shoulders ( focus on side delts )
Day 3 back and triceps
Day 4 Rest
Repeat
Doing similar right now. I axe the leg/delt day, put quads with back put hams with chest and do delts both with chest (laterals) and with back (presses) in an A/rest/B/rest fashion. Do calves both days as well.
A: Hams, Chest, Delts (laterals), Biceps, Calves.
B: Quads, Back, Delts (presses), Triceps, Calves.
High intensity, 1-2 sets per exercise, 1-3 exercises per muscle to failure. One day on one day off.
Reason being since I have a back injury I find it hard to come in just for legs, otherwise I'd do A (Chest Delts Biceps) B (Quads Hams Calves) C (Back Delts Triceps) D ("rest" LISS+Calves) similar to you.
The basics will always be the best
The best 3 :
Full body
Upper lower
Push pull legs
Bro split is better for bodybuilders on gear.
Renaissance periodization made a video about that.
Don't study only one method of training, open your minds for different content.
Try high volume or high intensity training, personal experience is important too.
1, Chest & Back off , 2, Legs , 3, shoulders & arms off Repeat the one that brought me the most results with decent recovery time .
When is core?
I have to brosplit, frequency messes my tendinitis. But I still get results.
Interesting. I could see typical bro split giving tendinitis from a sneaky frequency. Chest Monday, shoulders Wednesday, and arms Friday I could see being tough on the elbows over time. High frequency for the triceps if you include direct and indirect. How do you structure it?
Went from PPL back to a bro split and made more gains.
Some people want it to happen, some wish it would happen, others make it happen.
Is it good if we train
Mon - push
Tue - pull
Wed - legs
Thu - rest
Fri - upper
Sat - lower
Is it good or not
yess
👍👍👍
i realised PPL can be good for arms if
Pull - start with triceps, end with biceps
legs
push - start with biceps, end with triceps
off
repeat or make it with any other muscle group you need attention
And your realization is wrong
Why do I never see core exercises on these splits? Sure u work them indirectly, but they should be progressively overloaded as well, right?
I always slap them after a session and feel they don’t get enough work to grow with the rest of my body.
Bodybuilders skip abs.
Im going with PPL as u mentioned,1 week now wanna see hows that gonna go
❤for🇮🇳 pro
A: Hams, Chest, Delts (laterals), Biceps, Calves.
B: Quads, Back, Delts (presses), Triceps, Calves.
High intensity, 1-2 sets per exercise, 1-3 exercises per muscle to failure. One day on one day off.
Just wait when he finds out that there is no workout split for "mass", and it's all about calories in calories out 😅
Push pull legs rest upper arms rest
Interviewer: " Tom, whats your opinion on Mike?"
Tom Platz:
" Mike is the goat. Then ,now and forever! He was the best boxer ever "
Interviewer: " Which Mike are you talking about?"
Tom Platz: " Mike Tyson "
Interviewer: " I am asking about Mike Mentzer "
Tom Platz: " hahaha, then it's simple. Two words- Arnold's bich"
Bro roasted Mike Methzer again 💀
Lol bro
It's jamesberg again 😂
Is this guy natty?
Don't listen to someone who uses steroids.
Bro steroids or not the way muscle builds itself works the same you still need progressive overload you still need to eat a lot to build muscle. Also we already know hes on steroids you don't have to spam it every video so STFU
Dam Pete that Mario Rios is talking shit lol joking he probably would too guys a string bean trying to tell other guys with 10 times the muscle how to train
I've done antagonistic splits. Ppl. Bro splits and guess what. Each of them I ended up reaching the same weights . I'm not a very consistent lifter I often have periods of inactivity. But each time I return to training and give it proper focus whatever split i do I always end up with a bench of 100kg for around 9 reps. So after just getting back into training again this week after 3 months off I'm doing a bro splits. 1 body part a day. Why you may ask it's not optimal you only hitting things once directly. Reason is outlined above. I got the same results as I did when I trained more frequently.
Do a natty or not on yourself