Info The Best Gym Split For Maximizing Muscle Growth

[Deleted Member 106344]

Full body every other day (FBEOD) is the most optimal split. This allows for optimal and maximum frequency (3.5x/week) while simultaneously allowing your body to recover and keep your CNS fatigue in check.

But as a man, legs are ridiculously unimportant and you shouldn’t waste your CNS fatigue on them, so I’m going to keep leg training at a minimum since it isn’t optimal.

Exercise order matters for the muscles you want to prioritize, so I’m going to order them in a way you can build an optimal physique.

There isn’t a set optimal set range for every person, so it’s up to you to decide how many sets (all taken to failure) you want to do for each exercise, but they will all fall in the 1-2 set range.

To know if you’ve recovered from previous sessions, your next session you should either maintain or ideally progress whether it be reps or weight. If you regress in reps or drop in weight, lower your volume.

Cable or Machine lateral raises
Cable or Machine lat pulldowns
Shoulder Press machine with neutral grip
Seated Back Rows with neutral grip
Kelso shrugs with pronated grip
Tricep pushdowns with your preferred attachment
Overhead tricep extensions with your preferred attachment
Preacher curl machine with a good resistance profile (hardest at bottom)
Rope hammer curls
Pec Dec
Leg extensions

This is the most optimal split for maximizing muscle growth and your frame

 

[neutralogical]

Full body every other day (FBEOD) is the most optimal split. This allows for optimal and maximum frequency (3.5x/week) while simultaneously allowing your body to recover and keep your CNS fatigue in check.

But as a man, legs are ridiculously unimportant and you shouldn’t waste your CNS fatigue on them, so I’m going to keep leg training at a minimum since it isn’t optimal.

Exercise order matters for the muscles you want to prioritize, so I’m going to order them in a way you can build an optimal physique.

There isn’t a set optimal set range for every person, so it’s up to you to decide how many sets (all taken to failure) you want to do for each exercise, but they will all fall in the 1-2 set range.

To know if you’ve recovered from previous sessions, your next session you should either maintain or ideally progress whether it be reps or weight. If you regress in reps or drop in weight, lower your volume.

Cable or Machine lateral raises
Cable or Machine lat pulldowns
Shoulder Press machine with neutral grip
Seated Back Rows with neutral grip
Kelso shrugs with pronated grip
Tricep pushdowns with your preferred attachment
Overhead tricep extensions with your preferred attachment
Preacher curl machine with a good resistance profile (hardest at bottom)
Rope hammer curls
Pec Dec
Leg extensions

This is the most optimal split for maximizing muscle growth and your frame

legs unimportant? yeah dnr bc of that (don't worry bhai still repped)

 

[Deleted Member 106344]

legs unimportant? yeah dnr bc of that (don't worry bhai still repped)

Cant risk making my penis look smaller saar

 

[neutralogical]

Cant risk making my penis look smaller saar

doesn't matter when u already bagged eve

 

[dent]

Full body every other day (FBEOD) is the most optimal split. This allows for optimal and maximum frequency (3.5x/week) while simultaneously allowing your body to recover and keep your CNS fatigue in check.

But as a man, legs are ridiculously unimportant and you shouldn’t waste your CNS fatigue on them, so I’m going to keep leg training at a minimum since it isn’t optimal.

Exercise order matters for the muscles you want to prioritize, so I’m going to order them in a way you can build an optimal physique.

There isn’t a set optimal set range for every person, so it’s up to you to decide how many sets (all taken to failure) you want to do for each exercise, but they will all fall in the 1-2 set range.

To know if you’ve recovered from previous sessions, your next session you should either maintain or ideally progress whether it be reps or weight. If you regress in reps or drop in weight, lower your volume.

Cable or Machine lateral raises
Cable or Machine lat pulldowns
Shoulder Press machine with neutral grip
Seated Back Rows with neutral grip
Kelso shrugs with pronated grip
Tricep pushdowns with your preferred attachment
Overhead tricep extensions with your preferred attachment
Preacher curl machine with a good resistance profile (hardest at bottom)
Rope hammer curls
Pec Dec
Leg extensions

This is the most optimal split for maximizing muscle growth and your frame

start off with PPL to build a base then after 2 months change splits this will allow you to understand efficiently which parts of your body are strong and which are weak. PPL after a while is unconventional due to too many muscle groups in a single day so I'd suggest move on to
chest + tris, back + bis, legs + shoulders and repeat for the most conventional way and safe, but if you wanna add an arm day that is upto you to turn it into a 4 day split. When you understand which part you lag behind in start training it twice a week once with high intensity low volume and other low volume high intensity this is good for strength and muscle growth and stick to the 6-10 good reps range.
This is during the cutting phase and keep this mainly for Chest, Back and Legs because these are what build the entire frame and actually take time to grow and need rest too. During the bulk go for PPL that is the absolute best and keep the training low volume high intensity

 

[Deleted Member 106344]

start off with PPL to build a base then after 2 months change splits this will allow you to understand efficiently which parts of your body are strong and which are weak. PPL after a while is unconventional due to too many muscle groups in a single day so I'd suggest move on to
chest + tris, back + bis, legs + shoulders and repeat for the most conventional way and safe, but if you wanna add an arm day that is upto you to turn it into a 4 day split. When you understand which part you lag behind in start training it twice a week once with high intensity low volume and other low volume high intensity this is good for strength and muscle growth and stick to the 6-10 good reps range.
This is during the cutting phase and keep this mainly for Chest, Back and Legs because these are what build the entire frame and actually take time to grow and need rest too. During the bulk go for PPL that is the absolute best and keep the training low volume high intensity

Not really bro, if you lack a muscle group you just need to order it earlier in your session. And the split you provided looks like a worse version of AP

 

[dent]

Not really bro, if you lack a muscle group you just need to order it earlier in your session. And the split you provided looks like a worse version of AP

idk man, this is exactly what I did and it worked out the best for me in the aspect of strength gaining and muscle building, and it is difficult to say which muscle group you might lag behind in if you start from an overall equal base

 

[Deleted Member 106344]

idk man, this is exactly what I did and it worked out the best for me in the aspect of strength gaining and muscle building, and it is difficult to say which muscle group you might lag behind in if you start from an overall equal base

It’s fine if a muscle group lags, as long as you’re prioritizing lats and side delts that’s all that matters.

 

[dent]

It’s fine if a muscle group lags, as long as you’re prioritizing lats and side delts that’s all that matters.

then this js in the end depends upon person to person really