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Most of this is water, but if anyone hasn't gone to the gym / wants to start going again. This split in recent times has been the most effective for me personally for growth and stimulating the targeted muscles. If you have anything you like doing different than anything i mention in any workouts, let me know. ( See end for just the split / workouts/ TLDR)
SPLIT
PPL UL
I have been running this exact split for around 8 months now and felt like I could have progressed at twice the speed had I have started with this split, the general consensus for muscle growth, ask anyone, is hitting each muscle group TWICE a week. This split is a variable on how often you can actually get down to the gym, but 5 days a week, all relatively short sessions as you will see coming up in the thread.
Chest day
Chest day (Push) is called push because most workouts, involve pushing the weight away from your body. This day for me in my regime, involves
2x Chest movements
2x Shoulder movements
2x Tricep movements
Chest Movements
Horizontal adduction Targets the sternal head (Mid-lower chest) Commonly with this movement, I would use the pec deck, Stimulates and isolates this part of the chest extremely well, rather than typical bench pressing getting activation on triceps and your front delts, constantly putting your chest under tension, this is the best in my opinion for your "flat" chest movement.
Shoulder Flexion Targets the Clavicular Head (Upper chest) Commonly any incline press is used for stimulating this muscle, I would recommend a close grip incline press with tucked elbows, I have mixed it up before with incline press on a smith machine, it really comes down to preference, low to high fly's are also really good for stimulating.
Shoulder Movements
your shoulders have 3 heads listed in the photos above, the only one I personally do not bias in workouts are the Rear delts, as they are hit effectively in a back movement I will be listing later.
OH Press, that's it.. Any overhead press, seated, standing, machine, with the full range of motion as seen in the photo, will grow your Front Delts, I personally use a machine, as its more stable than using Dumbbells and also set up for perfect form, I always use a machine in my gym that works unilaterally, in other words, if i push up one side of the machine, only that side goes up and not both, I do this for peace of mind knowing im putting both shoulders to the same amount of work.
Lateral Raise, In this gif, the man is demonstrating lateral raises at the cable machine, this targets your Side delts, you can use these with dumbbells but for anyone starting out, this is easier to do without fucking the form up JFL. I do these not with the grip attachment, but with a cuff around my wrist, so I can focus strictly on my form, leaning like the gif is, puts more tension on the side delts throughout the entire ROM.
Tricep Movements.
The tricep has 3 heads, as seen in the photo, however you can only bias 2 of them, the Lateral head and the Long head.
Cuffed Cable Pushdown (unilateral), This targets the Lateral head of the triceps and it is the best fucking exercise ever maybe, so much better than a standard pushdown with a rope or straight bar, the squeeze you get on the triceps, the fact you can extend your arm behind your body. This is a must have exercise in your regime for your triceps and I wouldn't ever recommend someone work this muscle out any other way
JM Press (USE A SMITH MACHINE), This targets the long head of the triceps, also an S tier exercise, I have been doing this for the Long head of my triceps for a few months now, and I will never go back, keep your arms tucked, at shoulder width, bring down pushing the elbows forward keeping them tucked at shoulder width, pushing out and getting a good squeeze on the long head of your triceps.
Back day
Back (Pull) is called Pull because it involves pulling the weight towards your body. This day for me in my regime, involves just 4 movements.
2x Back
2x Bicep/Arm
Back Movements
Targeting the Lats (Highlighted blue) and Upper back in general (Highlighted Green). If you do not have some already, getting gym straps to assist your back movements are a very good investment, they provide assistance in loading higher weights onto machines, as your back will always be stronger than your grip.
Wide Grip Lat pulldown, In the photo demonstrated by the woman, you do not want to be excessively leaning back like you may see people do, slightly leaning back to get the bar under your chin, driving the elbows down to your side, perfect form. This targets your lats (Latissimus dorsi).
Tbar Row (Wide grip), In the gif the man demonstrates perfect form, driving the elbows behind you pulling the weight towards your chest, if you do not have this machine in your gym, there are makeshift ways to do this with a barbell, or other alternatives such as chest supported DB Rows, landmine rows etc. This targets your Lats, rhomboids, traps and like i mentioned earlier, your rear delts.
i cannot lie to you and say i currently do hip hinges for my back at the moment, so i will not be including it in the post about my regime.
Bicep Movements
The Bicep has two heads, you cannot bias them so one movement is all you need, ANY CURL VARIATION
I myself do Preacher Curls, these offer strict isolation to the bicep, putting it under more tension throughout the ROM, it boils down to personal preference, this works the entirety of the Biceps.
Preacher curls, Work the brachioradialis, its a long and weird name i know, it is a part of your forearm, NOT a part of the bicep, it is just a bicep curl but with the dumbbells facing upwards, working this muscle will improve your overall grip strength and building visually thicker forearms, making them look more full
Legs
The Split in entirety (TLDR)
Day 1: Push
Day 2: Pull
Day 3: L*gs
Day 4: Rest
Day 5: Upper
Day 6: Lower (L*gs)
Day 7 Rest
On an upper day, you combine push and pull, however, instead of doing the full workload, you will do 2 sets per chest and back exercise and 1 set per Arm / Shoulder exercise.
If i missed anything crucial / sound retarded lmk
Best gymfluencer is jacob oestreicher, follow him to get ripped too. bye
SPLIT
PPL UL
I have been running this exact split for around 8 months now and felt like I could have progressed at twice the speed had I have started with this split, the general consensus for muscle growth, ask anyone, is hitting each muscle group TWICE a week. This split is a variable on how often you can actually get down to the gym, but 5 days a week, all relatively short sessions as you will see coming up in the thread.
Chest day
Chest day (Push) is called push because most workouts, involve pushing the weight away from your body. This day for me in my regime, involves
2x Chest movements
2x Shoulder movements
2x Tricep movements
Chest Movements
Horizontal adduction Targets the sternal head (Mid-lower chest) Commonly with this movement, I would use the pec deck, Stimulates and isolates this part of the chest extremely well, rather than typical bench pressing getting activation on triceps and your front delts, constantly putting your chest under tension, this is the best in my opinion for your "flat" chest movement.
Shoulder Flexion Targets the Clavicular Head (Upper chest) Commonly any incline press is used for stimulating this muscle, I would recommend a close grip incline press with tucked elbows, I have mixed it up before with incline press on a smith machine, it really comes down to preference, low to high fly's are also really good for stimulating.
Shoulder Movements
your shoulders have 3 heads listed in the photos above, the only one I personally do not bias in workouts are the Rear delts, as they are hit effectively in a back movement I will be listing later.
OH Press, that's it.. Any overhead press, seated, standing, machine, with the full range of motion as seen in the photo, will grow your Front Delts, I personally use a machine, as its more stable than using Dumbbells and also set up for perfect form, I always use a machine in my gym that works unilaterally, in other words, if i push up one side of the machine, only that side goes up and not both, I do this for peace of mind knowing im putting both shoulders to the same amount of work.
Lateral Raise, In this gif, the man is demonstrating lateral raises at the cable machine, this targets your Side delts, you can use these with dumbbells but for anyone starting out, this is easier to do without fucking the form up JFL. I do these not with the grip attachment, but with a cuff around my wrist, so I can focus strictly on my form, leaning like the gif is, puts more tension on the side delts throughout the entire ROM.
Tricep Movements.
The tricep has 3 heads, as seen in the photo, however you can only bias 2 of them, the Lateral head and the Long head.
Cuffed Cable Pushdown (unilateral), This targets the Lateral head of the triceps and it is the best fucking exercise ever maybe, so much better than a standard pushdown with a rope or straight bar, the squeeze you get on the triceps, the fact you can extend your arm behind your body. This is a must have exercise in your regime for your triceps and I wouldn't ever recommend someone work this muscle out any other way
JM Press (USE A SMITH MACHINE), This targets the long head of the triceps, also an S tier exercise, I have been doing this for the Long head of my triceps for a few months now, and I will never go back, keep your arms tucked, at shoulder width, bring down pushing the elbows forward keeping them tucked at shoulder width, pushing out and getting a good squeeze on the long head of your triceps.
Back day
Back (Pull) is called Pull because it involves pulling the weight towards your body. This day for me in my regime, involves just 4 movements.
2x Back
2x Bicep/Arm
Back Movements
Targeting the Lats (Highlighted blue) and Upper back in general (Highlighted Green). If you do not have some already, getting gym straps to assist your back movements are a very good investment, they provide assistance in loading higher weights onto machines, as your back will always be stronger than your grip.
Wide Grip Lat pulldown, In the photo demonstrated by the woman, you do not want to be excessively leaning back like you may see people do, slightly leaning back to get the bar under your chin, driving the elbows down to your side, perfect form. This targets your lats (Latissimus dorsi).
Tbar Row (Wide grip), In the gif the man demonstrates perfect form, driving the elbows behind you pulling the weight towards your chest, if you do not have this machine in your gym, there are makeshift ways to do this with a barbell, or other alternatives such as chest supported DB Rows, landmine rows etc. This targets your Lats, rhomboids, traps and like i mentioned earlier, your rear delts.
i cannot lie to you and say i currently do hip hinges for my back at the moment, so i will not be including it in the post about my regime.
Bicep Movements
The Bicep has two heads, you cannot bias them so one movement is all you need, ANY CURL VARIATION
I myself do Preacher Curls, these offer strict isolation to the bicep, putting it under more tension throughout the ROM, it boils down to personal preference, this works the entirety of the Biceps.
Preacher curls, Work the brachioradialis, its a long and weird name i know, it is a part of your forearm, NOT a part of the bicep, it is just a bicep curl but with the dumbbells facing upwards, working this muscle will improve your overall grip strength and building visually thicker forearms, making them look more full
Legs
Hip hinges, Quad extensions, Leg curls, Calf raises, Hip adductors. Thats it, i hate legs bye
The Split in entirety (TLDR)
Day 1: Push
Pec deck, Incline Press, OH Press, Lat raises, Tricep Pushdown, JM Press.. All 2 sets until failure
Day 2: Pull
Wide Grip Lat pulldown, Tbar row, Preacher Curls, Hammer curls... All 2 sets until failure
Day 3: L*gs
Hip hinges, Quad extensions, Leg curls, Calf raises, Hip adductors, 2 sets complete failure
Day 4: Rest
Light cardio if possible, but genuinely take the time to rest
Day 5: Upper
Combination of Push and pull, 2 sets complete failure on chest/back exercise, 1 set failure on everything else.
Day 6: Lower (L*gs)
Hip hinges, Quad extensions, Leg curls, Calf raises, Hip adductors, 2 sets complete failure
Day 7 Rest
Light cardio if possible, but genuinely take the time to rest
On an upper day, you combine push and pull, however, instead of doing the full workload, you will do 2 sets per chest and back exercise and 1 set per Arm / Shoulder exercise.
If i missed anything crucial / sound retarded lmk
Best gymfluencer is jacob oestreicher, follow him to get ripped too. bye
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