Best gym split for improving frame

[genlk]

Im looking for a good split that doesent train legs cause thats fuckin pointless

 

[Sceptical]

gym is cope
just do calisthenics

 

[pajjeetslayer]

FBOED cardio on off days if ur cutting if ur bulking then go for a walk or something and larp with friends

 

[rira1]

if u want a goated frame train back , shoulders and core. dont train biceps or triceps because if u have skinny arms and buff shoulders it will give u the illusion of a wider frame then u actually have might look weird tho

 

[KaisenMaxxer]

train legs 1 a week not to look to unbalanced
I personally do on repeat
Chest
Back (deadlift here)
Shoulder & legs (mostly quads since I do deadlift the day before)
Arms (Alternante starting with bicpes and triceps, avoid supersets if possible)
I go high in volume and intensity each day to compensate for moderate frequency (a bit less than 2x a week per muscle group)
And the I do neck and abs eod alternating (like monday neck, tuesday abs, wednesday neck ...)
note that I am moderate lifter already and not natty

FBEOD is decent but harder to program for right volume and intensity on important muscle groups, my prgram is more brain dead and it's easier to focus on a single muscle group per session imo.

 

[genlk]

if u want a goated frame train back , shoulders and core. dont train biceps or triceps because if u have skinny arms and buff shoulders it will give u the illusion of a wider frame then u actually have might look weird tho

alrr i dont like training arms anyways so im jst gonna do this

 

[YvesS]

train legs 1 a week not to look to unbalanced
I personally do on repeat
Chest
Back (deadlift here)
Shoulder & legs (mostly quads since I do deadlift the day before)
Arms (Alternante starting with bicpes and triceps, avoid supersets if possible)
I go high in volume and intensity each day to compensate for moderate frequency (a bit less than 2x a week per muscle group)
And the I do neck and abs eod alternating (like monday neck, tuesday abs, wednesday neck ...)
note that I am moderate lifter already and not natty

FBEOD is decent but harder to program for right volume and intensity on important muscle groups, my prgram is more brain dead and it's easier to focus on a single muscle group per session imo.

for neck and abs what do u do?

 

[Beast1]

Im looking for a good split that doesent train legs cause thats fuckin pointless

Training legs engage some of the body's largest muscle groups including the glutes, quadriceps, hamstrings, and adductors, training these muscles demands significant energy and neural activation which in turn stimulates the endocrine system to release anabolic hormones such as testosterone so training legs is far from pointless and forget the idea of a "perfect split" What truly matters is aligning your training with your MRV while staying within a realistic threshold typically around 4 to 15 sets per muscle group per week

 

[David303mk]

for neck and abs what do u do?

Have good genetics JFL

 

[sivsiii]

Im looking for a good split that doesent train legs cause thats fuckin pointless

no specific split is making ur frame better most of it is genetics. if ur still in puberty tho just eat in a surplus and focus specific muscles u wanna grow like back shoulders shit like that

 

[KaisenMaxxer]

for neck and abs what do u do?

I do neck curls & extension from time to time for neck, I don't need to train it a lot I don't want to look like a brick
for abs I do leg raises and front lever raises (front lever basically but i'm not strong enough to hold it so I just go down and up, using as less momentum as possible), I also do windshiled wipers from time to time.
I do abs eod and neck randomly when I use a bench

 

[KaisenMaxxer]

Training legs engage some of the body's largest muscle groups including the glutes, quadriceps, hamstrings, and adductors, training these muscles demands significant energy and neural activation which in turn stimulates the endocrine system to release anabolic hormones such as testosterone so training legs is far from pointless and forget the idea of a "perfect split" What truly matters is aligning your training with your MRV while staying within a realistic threshold typically around 4 to 15 sets per muscle group per week

how much of an increase in test can I expect from doing squats ?
what's MRV ?
4 to 15 is a very wide fucking range

 

[Beast1]

how much of an increase in test can I expect from doing squats ?
what's MRV ?
4 to 15 is a very wide fucking range

Regarding testosterone from training legs while you get a temporary spike in hormones during a workout it's generally not significant enough to cause a long term increase in your baseline testosterone. If you don’t wanna train legs you’ll be perfectly fine but you’ll be missing a lot cuz as I mentioned earlier the legs consists of large muscle groups and more muscles equals better metabolism I’ll explain it here: [ muscle tissue is metabolically more active than fat tissue burning more calories even at rest, basically a higher muscle mass directly translates to an elevated Basal Metabolic Rate (BMR) ] “Dnr”

MRV or Maximum Recoverable Volume is the most training a muscle group can handle while still recovering to make progress it’s unique to everyone and changes with stress, sleep, nutrition, and experience. Train close to it but don't consistently exceed it to avoid overtraining and pointless fatigue

Yea 4-15 is a wide range but It was oversimplified, 2-4 is for maintenance, 4-8 is enough for muscle growth, 10-12 is “high volume”, anything above is junk volume. That’s in case you’re doing 0-1 RIR (reps in reserve which is how many more reps could you do before failure) and resting at least 2-3 mins between every set, and most people don’t take do every set with 0-1 RIR so I extended the range a bit

 

[YvesS]

Have good genetics JFL

cope