Best gym split for natty?

[mltn2mtn]

I'm lowkey a bitch rn 125 lbs 5'7. I wanna start gymmaxing, I went consistently on some shitty split throughout the summer for 2 months, and my bench went from 85 (Ik its dogshit) to 120 (still is dogshit). What would be the most optimal split for growth? I'm like 15% bf rn and want a more asthetic build with more muscle too.

 

[prhmq]

probs ppl

 

[mltn2mtn]

probs ppl

Yeah tbh I was thinking ppl/ul but I was js unsure of like what exercises to do on certain days.

 

[Nexom]

I did upper/lower/rest/upper/lower/rest/rest in the beginning and then dropped lower body completely due to a knee-related issue.

Last year I did Chest & Back / Rest / Arms & Shoulders / Rest / Chest & Back / Rest / Rest and the next week starts with Arms & Shoulders again so it's an A/B/A pattern. I've seen most gains while doing that. Each workout lasts around ~1hr and I also do abs whenever I feel like it.

 

[prhmq]

Yeah tbh I was thinking ppl/ul but I was js unsure of like what exercises to do on certain days.

the excerises itself isnt that important just dont do anything too stupid

 

[mltn2mtn]

I did upper/lower/rest/upper/lower/rest/rest in the beginning and then dropped lower body completely due to a knee-related issue.

Last year I did Chest & Back / Rest / Arms & Shoulders / Rest / Chest & Back / Rest / Rest and the next week starts with Arms & Shoulders again so it's an A/B/A pattern. I've seen most gains while doing that. Each workout lasts around ~1hr and I also do abs whenever I feel like it.

alr thanks bro.

 

[mltn2mtn]

the excerises itself isnt that important just dont do anything too stupid

alright thanks bro

 

[BlackPillBeliever]

Push, Pull, and legs. And for weight gain I'd suggest making a protein shake with protein powder, oatmeal, 1 banana, milk, and a spoon of peanut butter. Creatine also helps with gaining weight but you have to drink enough water for it to work.

 

[mltn2mtn]

Push, Pull, and legs. And for weight gain I'd suggest making a protein shake with protein powder, oatmeal, 1 banana, milk, and a spoon of peanut butter. Creatine also helps with gaining weight but you have to drink enough water for it to work.View attachment 4402848

thanks

 

[BlackPillBeliever]

thanks

You're welcome just stay consistent and never take steroids it isn't worth it. You can achieve a good physique by just being disciplined and having a good diet.

 

[Monkeyslayer]

probs arnold

 

[mltn2mtn]

You're welcome just stay consistent and never take steroids it isn't worth it. You can achieve a good physique by just being disciplined and having a good diet.

yeah fs I was considering pharmaceuticals however but idk hgh seems like cope to a certain extent.

 

[BlackPillBeliever]

yeah fs I was considering pharmaceuticals however but idk hgh seems like cope to a certain extent.

Hgh is cope tbh. There should be no reason to take it unless you're a bodybuilder or you're in a sport that requires it. It's not worth the long term effects that come with it. Just stick to the basics and you'll see the results.

 

[Fireblade1x]

I'm lowkey a bitch rn 125 lbs 5'7. I wanna start gymmaxing, I went consistently on some shitty split throughout the summer for 2 months, and my bench went from 85 (Ik its dogshit) to 120 (still is dogshit). What would be the most optimal split for growth? I'm like 15% bf rn and want a more asthetic build with more muscle too.

upper/lower to maximize frequency