MESO-Rx
Anabolic Steroids
What's your training split?
- Thread starter johnjay06
- Start date
Civdiv
Member
I like being in the gym so I do a 6 day ppl ppl split. I'm 48
Im not 40 but I do Upper/Lower 6 times a week
Ateam2023
Member
I like to do every other day and it seems to work out for me keeps the injuries away, but sometimes I will do two on one off
51 here. I was a ppl guy for years. Been with my trainer for about a year and he does some odd ass splits. I mean I like that I just show up and do what he tells me but it's not how I ever designed my workouts.
For example, yesterday was biceps and quads. Today was shoulders and hammies. Usually do supers of three mixed and some dynamic cardio for a few minutes before the next super. I need to cut fat so it's working.
For example, yesterday was biceps and quads. Today was shoulders and hammies. Usually do supers of three mixed and some dynamic cardio for a few minutes before the next super. I need to cut fat so it's working.
npp_enjoyer
New Member
I really like lower upper off lower upper off ...
maybe I am autistic but I like to have equal distance between each muscle group being hit and equal volume on each variation of a day.
doing 3-5 sets per muscle group every 3-4 days has worked really well for me. It's a little more diffucult to get right than a bro split, but it has been highly effective for me
maybe I am autistic but I like to have equal distance between each muscle group being hit and equal volume on each variation of a day.
doing 3-5 sets per muscle group every 3-4 days has worked really well for me. It's a little more diffucult to get right than a bro split, but it has been highly effective for me
urmumsurdad30
Member
Upper/Lower/Rest - low volume @ 2 sets each. ~8 exercises for Upper and ~5 exercises for Lower. Good for my schedule too.
Ever since following JP (ages ago), I've been married to his training methods and to me it makes the most sense. High Freq/Low Volume/Sets to Fail and "A big muscle is a strong muscle".
Also, its fun hitting chest/back/legs almost eod.
Ever since following JP (ages ago), I've been married to his training methods and to me it makes the most sense. High Freq/Low Volume/Sets to Fail and "A big muscle is a strong muscle".
Also, its fun hitting chest/back/legs almost eod.
PenguinPiss
Member
PPL/ 6 day worked great for me last year. Leaning more towards strength now with a conjugate-style Upper/Lower 4 day with power Mon/Tue and dynamic/volume on Th/F. Age 51
BigDadd7
Member
Ppl, day off, repeat.
DeodatoFulci
Member
53 years old, upper lower split, 4 times a week. Daily fasted cardio - peloton and walking pad.
IndividualMan
Member
Full body pull/FB push 5 sessions per week.
great for high intensity training, allows spreading out your volume over the week and reorganizing training as your weaknesses require.
great for high intensity training, allows spreading out your volume over the week and reorganizing training as your weaknesses require.
HeatherSwanson
New Member
5 day split, 10-12 reps 4 sets, 8-10 weeks,
Have a relaxed week, with 2 days of full body high reps, just moving around for an hour
4 day split, 15-20 reps 3 sets, 8-10 weeks
Splits are regular combos of
Chest / tris
Shoulders / calves
Back
Legs
Ect
The whole push pull, or upper lower splits never really did it for me. I'm 200lbs and 10-12% year round. Just want to look good in my birthday suit.
I'll do heavy compound either at the start or the end depending on the routine. Always watching for new or improved things to do. Seems like there is a finite number of combinations.
No matter the routine, split, stack, ect.. Gains / maintenance seems more dependent on sleep, diet, sex and overall health (stress) to me. Its as though the stimulus (training) is only a small component of the overall.
Throw booze into the mix is like a handful of sand into the machine. Sobriety and family man life has seen more progression / easier maintenance than when I was juciey AF and training like a psycho.
Have a relaxed week, with 2 days of full body high reps, just moving around for an hour
4 day split, 15-20 reps 3 sets, 8-10 weeks
Splits are regular combos of
Chest / tris
Shoulders / calves
Back
Legs
Ect
The whole push pull, or upper lower splits never really did it for me. I'm 200lbs and 10-12% year round. Just want to look good in my birthday suit.
I'll do heavy compound either at the start or the end depending on the routine. Always watching for new or improved things to do. Seems like there is a finite number of combinations.
No matter the routine, split, stack, ect.. Gains / maintenance seems more dependent on sleep, diet, sex and overall health (stress) to me. Its as though the stimulus (training) is only a small component of the overall.
Throw booze into the mix is like a handful of sand into the machine. Sobriety and family man life has seen more progression / easier maintenance than when I was juciey AF and training like a psycho.
PenguinPiss
Member
I feel you on that last paragraph. I’m a couple months off the sauce and it’s like an easy button now.
Regarding your first half- I wish I was that chill, but I feel like I need a program to keep me honest. Good on you bro!
HeatherSwanson
New Member
Oh don't get me wrong here, I'm regimented AF. I just train in a more strategic manner with the objective of less impact because knees and back are prone to ware.
Booze is literally the work of the shadow rhelm. What a trick it was to provide alcohol to the world and call it "normal". Its poison. Nothing less.
Savagesteve
Member
I like super setting while I’m in the gym and train 6-7 days a week usually. Chest/bi’s, back/tri’s, shoulders, legs, repeat.
Smokeythabear
Member
I’ve been enjoying this split this bulk. It’s easy to add a 6th day when recovery is dialed in. I’m doing 12-16 hard working sets per day. Top working set to failure then reduce load to back down second set at a higher rep range to 1 RIR or failure. Chest and Legs have been exploding with strength and growth due to the focus there.
hellerhiwater
Member
i have fallen head over heels in giddy puppy love with the 8 day modified bro split. you hit everything twice in 8 days instead of 7, while still getting that bro-split attention to each group.
quad/ham, chest/tri, back/bi, rest, shoulder/chest, ham/back(optional quad but mine are huge cuz fat), bicep/tricep/side delt, rest then repeat.
quad/ham, chest/tri, back/bi, rest, shoulder/chest, ham/back(optional quad but mine are huge cuz fat), bicep/tricep/side delt, rest then repeat.
PPL 4x a week these days for this lazy maintainer 
Smokeythabear
Member
That’s the best feeling. Getting that split and exercise selection exactly where it makes you fucking pumped (pun intended) to hit the gym that frequently.
