is this a good gym split?

[subhuman6432]

I just started going to the gym i’m only going 3 days a week for now, monday, wednesday, and friday.

 

[Grievous]

tmw

 

[mattm]

W split bro

 

[mohito]

Your split doesn't matter as much as the frequency and intensity do

This is the most scientifically supported optimal routine based on recent data:
Do 14-16 hard sets (84% of 1rm) per muscle group per week and hit each muscle group twice a week. Your last set for each workout should be performed to momentarily muscular failure

Make sure to mark this post as solution, just click the check mark on my right

 

[Deftones_enjoyer]

retarded split go for atleast a 2x frequency split and pec dec and bench train the same muscle fibers do a incline press with tucked arms instead of bench and way to much for lats also do leg extensions for quads or else you wont train the rectus femoris and id say switch face pulls for a chest supported upper back row way more stable

 

[brootaldude]

I just started going to the gym i’m only going 3 days a week for now, monday, wednesday, and friday.

one of the worst exercise selections i’ve seen

 

[subhuman6432]

one of the worst exercise selections i’ve seen

then give advice?

 

[brootaldude]

then give advice?

bench press and pec deck are the same thing but pec deck is better cuz it’s an isolation. for traps do reverse pec deck or tbar row(you’re alr doing seated rows which are enough to hit rear delts and traps but you have to have your elbows flared) tricep has 3 head and rope push down technically hits all of them but doing tricep unilateral extension will be better. for bicep just get a bench and do either recline or preacher. no need to do 2 ab exercises since abs are one muscle and it’s just redundant so i’d just take the rope crunches but remember to flex your spine and not your hips

 

[superchud90000]

I just started going to the gym i’m only going 3 days a week for now, monday, wednesday, and friday.

this split is terrible you need to be hitting every muscle atleast 2-3 times a week if you're a natty

if you can only train 3x a week I'd reccommend doing full body every other day because in order for a split like PPL to be viable youd need to go to the gym 6 times a week

for legs add a leg extension into the routine to emphasize the rec fem which isn't activated(or atleast not efficiently) during squat patterns

I would also recommend adding a hinge to your leg day (RDL, SLDL, 45 back extension, etc) to work your erectors (put it on your leg day because hinges are usually pretty fatiguing exercises)

don't do seated calf raises your leg should be straight during calf exercises to put better emphasis on the gastrocnemius

id remove hanging leg raises as you cannot progressively overload that properly unless you add weight which would be pretty difficult and weird to set up (ive done it before) you only really need one ab exercise for full trunk flexion and while you probably do two exercises to "bias the upper and lower abs" which you actually CAN do contrary to popular belief that you cant, it's very insignificant to do so. keep cable crunches they're a good exercise.

uhhh you can do bench if you want to increase it but its somewhat redundant with pec deck which is better so if you have no purpose for benching I'd just remove it I'm ngl

face pulls are a very unstable exercise I'd recommend kelso shrugs for full trap isolation (do not do regular upward shrugs they suck)

 

[superchud90000]

bench press and pec deck are the same thing but pec deck is better cuz it’s an isolation. for traps do reverse pec deck or tbar row(you’re alr doing seated rows which are enough to hit rear delts and traps but you have to have your elbows flared) tricep has 3 head and rope push down technically hits all of them but doing tricep unilateral extension will be better. for bicep just get a bench and do either recline or preacher. no need to do 2 ab exercises since abs are one muscle and it’s just redundant so i’d just take the rope crunches but remember to flex your spine and not your hips

reverse pec deck is not a trap exercise

his bicep exercises are fine you dont need ultra maximum stability on every exercise, as long as he's performing elbow flexion he's good lol. don't recommend beginners recline curls that shit is insanely annoying to progress

no reason to do unilateral extensions if he doesn't want to, the 0.1% increase of MUR will not make a significant difference I promise JFL

leg raises and cable crunches aren't as redundant as you think but yeah he should take out leg raises anyway

 

[superchud90000]

do a incline press with tucked arms instead of bench

really no reason to train/emphasize upper chest

 

[bignigga]

I just started going to the gym i’m only going 3 days a week for now, monday, wednesday, and friday.

Both chest movements are for the same head, replace one for an exercise that targets the clavicular head.

Shoulders good

Rope is a shit attachment for push downs, either use a straight bar or do single arm.

Back good, just make sure you're using a wide overhand grip on the row so you're not targeting lats. Although I would recommend just switching the row to a Kelso shrug.

Face pulls are shit

Biceps fine, just pick an exercise you like really

Quads missing leg extension
Split squats are shit, just do a machine hip thrust for glutes

Hamstrings missing a hinge (sldl, rdl, back extension)

Seated calf raises are utter shit. You need a straight leg for calves. Do standing.

Abs just do a crunch. Don't need 2 exercises.

Split should be FBEOD, Anterior/Posterior or Upper Lower, not PPL (yet) as I'm assuming you're a beginner

Sets between 4-10 a week for each muscle group

High effort response so rep me and give me solution

 

[brootaldude]

reverse pec deck is not a trap exercise

his bicep exercises are fine you dont need ultra maximum stability on every exercise, as long as he's performing elbow flexion he's good lol. don't recommend beginners recline curls that shit is insanely annoying to progress

no reason to do unilateral extensions if he doesn't want to, the 0.1% increase of MUR will not make a significant difference I promise JFL

leg raises and cable crunches aren't as redundant as you think but yeah he should take out leg raises anyway

oh shi i prolly meant some else. reverse pec hits rear delts so idk what i meant. unilateral is better for when you have a stronger left arm for example. i mean and elbow flexion is good but it’s better for stability

 

[superchud90000]

unilateral is better for when you have a stronger left arm for example.

he's a beginner so this likely wont happen yet

but you are right

 

[brootaldude]

he's a beginner so this likely wont happen yet

but you are right

it’s better to start at the beginning so when he does bench or some shit he won’t be fucking raging “my right arm is 10x better what do i do”

 

[Deftones_enjoyer]

really no reason to train/emphasize upper chest

Its not really needed but why would you not want to train both functions of the chest?

 

[superchud90000]

Its not really needed but why would you not want to train both functions of the chest?

you answered your own question

 

[Deftones_enjoyer]

you answered your own question

i said you can get away with only horizontal adduction since it trains the whole chest
but why wouldnt you want to bias the upper pec?
genuine question since your well educated on this

 

[superchud90000]

i said you can get away with only horizontal adduction since it trains the whole chest
but why wouldnt you want to bias the upper pec?
genuine question since your well educated on this

you can if you would like to

i think for beginners its kind of useless to hyperfixate on certain regions or functions of muscles that essentially dont NEED to be worked

which is why i told him to :

• remove leg crunches ("lower region" of abs may not even exist)
• why i didnt tell him to add certian exercises that bias heads of the tricep, etc
  
  some secondary muscle functions just arent worth training (ex : bicep supination, scalpular protraction for serratus anterior)
  
  these can be trained without being emphasized on a specific exercise
  
  while others can help maximize growth ( ex : shoulder abduction from around 15-90 degrees for the lateral delt, although you can train the lateral delt on a shoulder press, you're just better off training those two muscles separately because it is actually significant)
  
  the lateral delt, a significant, larger muscle will not be hit AS efficiently in a shoulder press which is already using around 4-5 muscles already
  
  so its important to seperate those two
  
  
  this CAN apply to clavicular head training, which can be beneficial for advanced lifters
  
  but, the clavicular head is relatively small compared to the sternal head, and has the same function plus one more
  but you don't need to train both of them. the clavicular head will still get hit efficiently.
  
  when he advances in his gym journey, maybe he can consider training it, but for now, its pretty much useless.
  
  correction for earlier statement : theres no reason for HIM to emphasize upper chest currently. beginners don't need to worry about that stuff yet.
  
  also OP if you're reading this i made a mistake earlier do a chest supported, elbow flared, pronated grip instead of kelso shrugs