The best split for gymcels

[ey88]

Full body 3x a week

1 set for each muscle group

Have 3 different exercise rotations for variety

An example:

1 set chest press
1 set shoulder press
1 set row
1 set pulldown
1 set tricep pushdown
1 set bicep curls
1 set squats
1 set hamstring curls
1 set calves

Everything done in the 4-8 rep range

 

[KaisenMaxxer]

This and cardio (and/or superset antagonists) and it's perfect.
To failure (or RPE > 9 ) too

 

[ey88]

This and cardio (and/or superset antagonists) and it's perfect.

No supersets

To failure (or RPE > 9 ) too

But I agree with this

 

[KaisenMaxxer]

No supersets

Why not ? on biceps/triceps superset I have no performance loss and it feels good

 

[ey88]

Why not ? on biceps/triceps superset I have no performance loss and it feels good

It will just make the second set worse imo, and it’s already very low volume so you can’t afford to lose any stimulus

 

[KaisenMaxxer]

Oh I misunderstood and thought you meant 1 exercice, with like 2 or 3 sets, not a single set by exercice, so yeah no supersets now and even training beyond failure

 

[ey88]

Oh I misunderstood and thought you meant 1 exercice, with like 2 or 3 sets, not a single set by exercice, so yeah no supersets now and even training beyond failure

You only need 1 set when you’re training every muscle 3x a week

 

[Skibidirizz600]

rest for a day in between each sesh?

 

[ey88]

rest for a day in between each sesh?

Train Tuesday, Thursday, Saturday

 

[sub5pslathlete]

Full body 3x a week

1 set for each muscle group

Have 3 different exercise rotations for variety

An example:

1 set chest press
1 set shoulder press
1 set row
1 set pulldown
1 set tricep pushdown
1 set bicep curls
1 set squats
1 set hamstring curls
1 set calves

Everything done in the 4-8 rep range

Is this a joke

 

[org3cel.RR]

Full body 3x a week

1 set for each muscle group

Have 3 different exercise rotations for variety

An example:

1 set chest press
1 set shoulder press
1 set row
1 set pulldown
1 set tricep pushdown
1 set bicep curls
1 set squats
1 set hamstring curls
1 set calves

Everything done in the 4-8 rep range

@PsychoH

 

[ey88]

Is this a joke

Why would it be?

 

[PsychoH]

Full body 3x a week

1 set for each muscle group

Have 3 different exercise rotations for variety

An example:

1 set chest press
1 set shoulder press
1 set row
1 set pulldown
1 set tricep pushdown
1 set bicep curls
1 set squats
1 set hamstring curls
1 set calves

Everything done in the 4-8 rep range

all until failure?

 

[ey88]

all until failure?

Yes or 1 rir

 

[Jonas2k7]

Full body 3x a week

1 set for each muscle group

Have 3 different exercise rotations for variety

An example:

1 set chest press
1 set shoulder press
1 set row
1 set pulldown
1 set tricep pushdown
1 set bicep curls
1 set squats
1 set hamstring curls
1 set calves

Everything done in the 4-8 rep range

Needs more volume imo, would prefer doing 2 sets per muscle group two times a week instead

 

[sub5pslathlete]

Full body 3x a week

1 set for each muscle group

Have 3 different exercise rotations for variety

An example:

1 set chest press
1 set shoulder press
1 set row
1 set pulldown
1 set tricep pushdown
1 set bicep curls
1 set squats
1 set hamstring curls
1 set calves

Everything done in the 4-8 rep range

Can u elaborate
How is this best split

 

[ey88]

Can u elaborate
How is this best split

High frequency, minimum fatigue

 

[sub5pslathlete]

High frequency, minimum fatigue

3 times a week tho?
What are the sets like
2 sets to failure everything ?

 

[ey88]

An example:

1 set chest press
1 set shoulder press
1 set row
1 set pulldown
1 set tricep pushdown
1 set bicep curls
1 set squats
1 set hamstring curls
1 set calves

3 times a week tho?
What are the sets like
2 sets to failure everything ?

1 set close to failure

 

[Deleted member 30959]

Thats so shit ngl

 

[sub5pslathlete]

1 set close to failure

1 fucking set
Yh ur trolling no way fuck that

 

[ey88]

Thats so shit ngl

Why?

 

[ey88]

1 fucking set
Yh ur trolling no way fuck that

Why would you do more?

 

[Deleted member 30959]

Why?

Full body is shit, doing 1 set per muscle group too, and reps should be 12+ assuming muscle growth is your goal

 

[sub5pslathlete]

Why would you do more?

That just seems like way too less volume

 

[ey88]

Full body is shit, doing 1 set per muscle group too, and reps should be 12+ assuming muscle growth is your goal

Full body is great, allows you to hit muscle groups every second day, you need to do low volume or else you wouldn’t recover in time for next session

Also training only 27 sets a week will minimize fatigue and not age you

 

[ey88]

That just seems like way too less volume

Your first set is by far the biggest contributor to muscle growth

 

[childishkillah]

Full body 3x a week

1 set for each muscle group

Have 3 different exercise rotations for variety

An example:

1 set chest press
1 set shoulder press
1 set row
1 set pulldown
1 set tricep pushdown
1 set bicep curls
1 set squats
1 set hamstring curls
1 set calves

Everything done in the 4-8 rep range

Doing that is very stupid, because a movement pattern does not imply that you are working all the muscle fibers, that is, a row can work the dorsal or the upper back, apart from the fact that the volume is ridiculously low.

 

[MA_ascender]

Training doesn't make a significant difference


Js do something you like and stick to it

 

[childishkillah]

Training doesn't make a significant difference


Js do something you like and stick to it

Stfu bro, how you program your split will define which muscle grows more

 

[MA_ascender]

Stfu bro, how you program your split will define which muscle grows more

Gymcel cope

 

[childishkillah]

Bro doesn't know how central fatigue and motor unit recruitment works

 

[ey88]

Bro doesn't know how central fatigue and motor unit recruitment works

I do, that’s exactly why I made this split

 

[i999z]

Full body 3x a week

1 set for each muscle group

Have 3 different exercise rotations for variety

An example:

1 set chest press
1 set shoulder press
1 set row
1 set pulldown
1 set tricep pushdown
1 set bicep curls
1 set squats
1 set hamstring curls
1 set calves

Everything done in the 4-8 rep range

side delts 4x to failure

 

[ey88]

@sub5incel125

 

[Deleted member 73386]

Full body 3x a week

1 set for each muscle group

Have 3 different exercise rotations for variety

An example:

1 set chest press
1 set shoulder press
1 set row
1 set pulldown
1 set tricep pushdown
1 set bicep curls
1 set squats
1 set hamstring curls
1 set calves

Everything done in the 4-8 rep range

for arms I would add an isolation movement

 

[ey88]

for arms I would add an isolation movement

Bicep curls and tricep pushdowns are isolation movements

 

[Coeus]

You confuse me bro

You were just saying how muscles look retarded

 

[ey88]

You confuse me bro

You were just saying how muscles look retarded

Yeah I don’t workout anymore, but I might as well help the people who do

 

[futuremtn]

Finally some science based lifting on org some other people who are not on org but TikTok are Kashi, Ryan jewers tren baby, Paul carter, Jackson hooper and tren baby for other example splits if anyone is interested maybe for upper lower

 

[mouthwashdrinker]

what about variations? I mean what if you wanna isolate a specific muscle but if ur only doing 2 sets for ur entire back that doesn't seem to isolate anything. Like there isn't a single incline chest movement, im curious about this split, I just have some skepticisms

 

[ey88]

what about variations? I mean what if you wanna isolate a specific muscle but if ur only doing 2 sets for ur entire back that doesn't seem to isolate anything. Like there isn't a single incline chest movement, im curious about this split, I just have some skepticisms

I said to have 3 exercise rotations, so you do a different exercise each day of the week

So for chest as an example

Day 1 you could do incline smith press
Day 2 incline machine press
Day 3 flat bench

Or something like that

 

[childishkillah]

I do, that’s exactly why I made this split

Still a bad split

 

[shredded4summer]

imagine training calves lmfao. and 1 set is not enough

 

[shredded4summer]

Why would you do more?

youre not mike mentzer bud. 5 sets per muscle to maximize hypertrophy

 

[28creditt]

youre not mike mentzer bud. 5 sets per muscle to maximize hypertrophy

I legit think people who think they can put in the same failure effort as Mike mentzer are just lazy and hear “you only need 1 set” + “train 3 days a week” and get a semi

Average gymcel is not gonna put in the effort of an Olympia pro who used meth other stims and stupid amounts of aas - are people retarded?

 

[ey88]

youre not mike mentzer bud. 5 sets per muscle to maximize hypertrophy

Cope

 

[shredded4summer]

Cope

explain to me how you know that 2 sets isnt going to give you more of a muscle growth stimulus than 1 set

 

[ey88]

explain to me how you know that 2 sets isnt going to give you more of a muscle growth stimulus than 1 set

More fatigue

 

[shredded4summer]

I legit think people who think they can put in the same failure effort as Mike mentzer are just lazy and hear “you only need 1 set” + “train 3 days a week” and get a semi

Average gymcel is not gonna put in the effort of an Olympia pro who used meth other stims and stupid amounts of aas - are people retarded?

Even if they are, it really isnt hard to go to failure.