THE BEST GYM SPLIT [High IQ GTFIH]

[nik.077]

Which split do you guys prefer? I've personally tried these ones:

• Upper/Lower (UL) - 4x per week
• Anterior/Posterior (AP) - 4x per week
• Torso/Limbs (TL) - 4x per week
• FBEOD - 2-3x per week

for those not familiar with AP and TL :

AP :
Anterior = chest, front shoulders, quads, hip flexors, abs
Posterior = back, rear shoulders, glutes, hamstrings, calves, lower back
side delts can be trained on either Anterior or Posterior day, whichever one you prefer

TL :
Torso = chest, back, shoulders, abs
Limbs = biceps, triceps, forearms, Legs (quads, hamstrings, glutes, calves, inner/outer thighs)

for me Torso/Limbs (TL) was the most fun, but what do you guys think is the most optimal one? Not in regards to overall gains (as that will probably be pretty similar regardless of the split if weekly volume is adjusted) but more so for managing fatigue and its influence on the performance for the other exercises in the session. As well as managing fatigue after the sessions which also impacts the next sessions (for that reason I couldn't really do FBEOD / when I did I could only go 2x per week)

from what I've seen on reels and tiktok these 4 splits are all supposed to be "science based" and/or "optimal" so I am more or less just asking for personal experiences

any experiences, suggestions or tips appreciated, thanks

 

[Djimo]

i prefer going whenever i want too

 

[nik.077]

i prefer going whenever i want too

What do you train on these days then?

 

[Djimo]

What do you train on these days then?

upper body

 

[HundredManSlayer]

upper lower is probably the best. i do upper lower + arm day just for extra volume.

 

[nik.077]

upper lower is probably the best. i do upper lower + arm day just for extra volume.

probably, but the Torso day on TL split is just soo fun

 

[obsidian]

UL
3x muscle group per week volume Mogs

 

[HundredManSlayer]

probably, but the Torso day on TL split is just soo fun

i did that split for a bit, i ran into overlapping fatigue though.

it was a fun split though

 

[nik.077]

i did that split for a bit, i ran into overlapping fatigue though.

it was a fun split though

yeah thats exactly what I worry about. thats why I was thinking AP is most likely the most optimal there is if there is one since its pretty much build around managing fatigue

 

[nik.077]

UL
3x muscle group per week volume Mogs

you go 6x per week UL? how do you manage fatigue? I would never recover from that much volume

 

[nik.077]

UL
3x muscle group per week volume Mogs

Ive also heard that FBEOD is ideal because of this

 

[obsidian]

you go 6x per week UL? how do you manage fatigue? I would never recover from that much volume

idk i just do, but yeah its usually harder 48hours after without rest

 

[HundredManSlayer]

yeah thats exactly what I worry about. thats why I was thinking AP is most likely the most optimal there is if there is one since its pretty much build around managing fatigue

it probably wouldnt be bad. posterior works together and the anterior works together for the most part. like on an rdl, its not just hamstrings and lower back but also upper back, the entire posterior chain.

it makes sense

 

[nik.077]

it probably wouldnt be bad. posterior works together and the anterior works together for the most part. like on an rdl, its not just hamstrings and lower back but also upper back, the entire posterior chain.

it makes sense

yes but wouldn't that also contribute to built up fatigue during the session negatively impacting the next exercises?

 

[nik.077]

Bump i didnt do all of this formatting for nothing

 

[-=t3rm1n4t0r_2005=-]

fb 3x
because fuck atrophy

 

[HundredManSlayer]

yes but wouldn't that also contribute to built up fatigue during the session negatively impacting the next exercises?

yes it would thats why you would need to program your exercise selection and placement strategically, and also decide whether you would want more hamstring vs upper back emphasis on that particular day.

if you'd want the upper back to take over during an rdl more, you would want it worked beforehand say with a upper back row.

 

[-=t3rm1n4t0r_2005=-]

FB 3x or FBEOD are better than any other splits, given everything else is equal (adjusting volume for frequency, motivation, rep range, no stretched position movements, etc.).


The structure helps you every time.
Too busy? Go to the gym 2x per week and make most of the gains that you would have gotten with UL 4x or PPL 6x.
Short on time every day but can manage to squeeze 1hr workouts 3x a week? Do 1-2 sets for most muscle groups and antagonist supersets for arms and other muscles that don't tax cardiovascular system so much.
Want to get the most hypertrophy you possibly could? Program correctly and you can do that.

It's the best split for athletes from other sports as well. It's the best split for busy people. It's the best split for natural lifters. It's the split that real natural athletes used before steroids flooded bodybuilding (pre mid 50s).

Unless you specifically don't like training fullbody or too dumb to program it correctly, it is the best split.

 

[-=t3rm1n4t0r_2005=-]

if you'd want the upper back to take over during an rdl more, you would want it worked beforehand say with a upper back row.

Pre exhaustion training is a myth btw

 

[HundredManSlayer]

Pre exhaustion training is a myth btw

for additional hypertrophy yes it is. but its basic understanding that if a muscle is fatigued its going to have to work harder during a lift as when fresh

 

[nik.077]

bump

 

[jamessaphire87]

I do Chest shoulder, back, arms

 

[nik.077]

bump

 

[nik.077]

bump

 

[ial]

Ppl x Fb purely because i enjoy it most and it’s also 2x frequency

 

[Frogooboi]

I do NED

 

[mazz]

upper rest upper rest upper rest upper

 

[nik.077]

I do NED

what is that?

 

[nik.077]

upper rest upper rest upper rest upper

that was my split when I first started going to the gym but now I actually enjoy training legs

 

[laworg]

Which split do you guys prefer? I've personally tried these ones:

• Upper/Lower (UL) - 4x per week
• Anterior/Posterior (AP) - 4x per week
• Torso/Limbs (TL) - 4x per week
• FBEOD - 2-3x per week

for those not familiar with AP and TL :

AP :
Anterior = chest, front shoulders, quads, hip flexors, abs
Posterior = back, rear shoulders, glutes, hamstrings, calves, lower back
side delts can be trained on either Anterior or Posterior day, whichever one you prefer

TL :
Torso = chest, back, shoulders, abs
Limbs = biceps, triceps, forearms, Legs (quads, hamstrings, glutes, calves, inner/outer thighs)

for me Torso/Limbs (TL) was the most fun, but what do you guys think is the most optimal one? Not in regards to overall gains (as that will probably be pretty similar regardless of the split if weekly volume is adjusted) but more so for managing fatigue and its influence on the performance for the other exercises in the session. As well as managing fatigue after the sessions which also impacts the next sessions (for that reason I couldn't really do FBEOD / when I did I could only go 2x per week)

from what I've seen on reels and tiktok these 4 splits are all supposed to be "science based" and/or "optimal" so I am more or less just asking for personal experiences

any experiences, suggestions or tips appreciated, thanks

Just train theory

 

[thecaste]

Upper, lower, push, pull, legs

 

[ZerefDragnee1l]

FBEOD>=UL>TL>=AP

 

[Arzenic]

PPL U/L, 5x week

 

[BigBallsLarry]

i do ppl + ppl

6 days on 1 day off

 

[bp_framepill78]

Lowk gonna try TL, want to try something after doing UL for a year

 

[Frogooboi]

what is that?

Nothing every day

 

[TomathonClancy]

I'm gonna level with you, my split is just Push/Pull on repeat with one or two leg exercises sprinkled there per day. I know it's far from ideal but I hate training legs with a passion, especially when I'm doing stuff like Bulgarian Split Squats (honestly the most painful exercise I've ever done).

I'm also trying to train neck every day. Also, how important is training abs when I'm on a bulk? I'm trying to do it more often, but I've heard that when building up abs while putting on weight it'll puff your gut out or something like that.

 

[nik.077]

Nothing every day

hell yeah

 

[nik.077]

Upper, lower, push, pull, legs

I heard jeff nippard loves this split. I dont know if I would recover from going 5x per week tbh

 

[nik.077]

I'm gonna level with you, my split is just Push/Pull on repeat with one or two leg exercises sprinkled there per day. I know it's far from ideal but I hate training legs with a passion, especially when I'm doing stuff like Bulgarian Split Squats (honestly the most painful exercise I've ever done).

I'm also trying to train neck every day. Also, how important is training abs when I'm on a bulk? I'm trying to do it more often, but I've heard that when building up abs while putting on weight it'll puff your gut out or something like that.

if you hate training legs just do an anterior posterior split and put 2 leg exercises at the end of the split its enoug (obv not ideal but thats the most enjoyable probably) just do leg extension and leg press and on another day leg curls and adductors all for 2 sets 2 times per week. these leg exercises are actually enjoyable and dont hurt that much when you do them with low reps (4-6) which are better anyways but thats another topic

just train abs like you would do any other muscle. 2-3 times per week for a weekly total volume of 4-10 sets. u get a fat belly its just trash diet not because of the training. its just bloat and additional fat as far as I know unless ur using HGH and getting gh gut

 

[Frogooboi]

hell yeah

I’m going to switch to fb rest fb rest ul rest