The best split for gymcels

[Kingmalation]

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

Why would 12 reps for hypertrophy be superior than 4 or 8 lmao

 

[Kingmalation]

I

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

It would, but it’s left stimulative than the first one, and the total generates enough fatigue which increases the recovery time past the point of being able to train every 2 days and be recovered

 

[Tonymontana]

I don't doubt that full body 3x week with 1-2 sets close to failure per muscle may be the best split for growth.

But as long as someone is consistently getting stronger in the 4+ rep range, training to/close to failure, and uses good exercises and form, they will attain their best physique. Full body isn't necessary to accomplish that.

The principles of low volume, training with intensity, and prioritizing strength are however, the true magic for natty lifters. If you're still doing over 10 sets per bodypart per week, and focusing on volume over progressive overload in 2024-2025, you're hampering your progress

 

[Deleted member 83483]

I like it’s simple to keep track off but I would do two sets if I where you I personally do 3 sets to failure good exercises depending if your beginner or not for beginners or people who can’t stick to shit

 

[Deleted member 80562]

I like it’s simple to keep track off but I would do two sets if I where you I personally do 3 sets to failure good exercises depending if your beginner or not for beginners or people who can’t stick to shit

You won’t be able to fully recover from 2 or 3 sets in only 48 hours

 

[Deleted member 83483]

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

I might this to be honest easy for me to understand ima switch bicep curls with hammer curls tho

 

[Deleted member 80562]

I might this to be honest easy for me to understand ima switch bicep curls with hammer curls tho

You will have 3 exercise rotations, so each day of the week you train you pick different exercises

So you could do preacher curls one day, hammer curls one day, and barbell curls one day

Or something like that

 

[whknows34]

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

Holy dogshit yall niggas need to stop spreading this bullshit on here
Full body worst split to ever grace the earth

 

[Deleted member 80562]

Holy dogshit yall niggas need to stop spreading this bullshit on here
Full body worst split to ever grace the earth

Why is it bad?

 

[whknows34]

Why is it bad?

It's not effective for building muscle cuz you're not doing enough work to trigger muscle gain
You're basically just doing cardio at that point

 

[Deleted member 80562]

It's not effective for building muscle cuz you're not doing enough work to trigger muscle gain

Wrong

You're basically just doing cardio at that point

Literally the exact opposite, high amounts of sets are just cardio

 

[whknows34]

Wrong

Lmao doing one set and one exercise for each muscle group isn't doing shit

Wrong

Literally the exact opposite, high amounts of sets are just cardio

Yeah that's if u do excessive reps and sets
U still need to do enough so u can build muscle
Like for example for chest I do
3 sets Incline Smith machine (db is better but u need a spotter to go to failure)
3 set Flat Smith machine( same problem with db unless u got a spotter)
2 set Cable chest Flys
3 sets Low to high cable fly
Focus more on upper chest

 

[whknows34]

Wrong

Literally the exact opposite, high amounts of sets are just cardio

You're cooked if u do full body
Legit just a quick Google search shows it's shit and it's common sense tbh

 

[Deleted member 80562]

You're cooked if u do full body
Legit just a quick Google search shows it's shit and it's common sense tbh

Ok dude

 

[mogtivism]

Holy dogshit yall niggas need to stop spreading this bullshit on here
Full body worst split to ever grace the earth

These guys are trying to reinvent the wheel here instead of doing what their jacked friends are doing and following their lead. This is what youtube fitness does to an mf. Give it a few months, we’ll have a whole battalion of guys in here who did fullbody lifting, got no results, just fat and a bit of chest muscle, and they will be blaming their genetics. No jacked guy I know and have spoken to IRL does fullbody therefore, why would you? These guys gotta realize there’s no shortcut to build muscle faster, just do a normal routine, track diet, and never program hop.


Source? I did fullbody too and was very disappointed with what it got me. No way if you’re going to failure on legs 3x a week, and on chest right afterwards, do you have the energy to progress your back, arms, shoulders, even as a novice. Please learn from my mistake and mistake of other lifters

 

[Huge غرور]

Pccel

 

[whknows34]

These guys are trying to reinvent the wheel here instead of doing what their jacked friends are doing and following their lead. This is what youtube fitness does to an mf. Give it a few months, we’ll have a whole battalion of guys in here who did fullbody lifting, got no results, just fat and a bit of chest muscle, and they will be blaming their genetics. No jacked guy I know and have spoken to IRL does fullbody therefore, why would you? These guys gotta realize there’s no shortcut to build muscle faster, just do a normal routine, track diet, and never program hop.


Source? I did fullbody too and was very disappointed with what it got me. No way if you’re going to failure on legs 3x a week, and on chest right afterwards, do you have the energy to progress your back, arms, shoulders, even as a novice. Please learn from my mistake and mistake of other lifters

Ong they'll do full-body and the way they always be promoting roids on here so many niggas gonna hop on just cuz they ain't try hard enough

 

[Deleted member 80562]

Ong they'll do full-body and the way they always be promoting roids on here so many niggas gonna hop on just cuz they ain't try hard enough

I don’t promote roids

 

[whknows34]

I don’t promote roids

Never said you did just saying most people on here do without worrying about the effects on their bodies/mental health

 

[mogtivism]

Ong they'll do full-body and the way they always be promoting roids on here so many niggas gonna hop on just cuz they ain't try hard enough

I was perpetually exhausted on fullbody and had to eat a lot more to progress session to session. Shit just made me fat asf +some quads and chest. It’s such a shitty split because you gotta have 10/10 perfect sleep to recover, carefully monitor yourself to keep a rep or two in reserve so you can perform next session, will have a hard time working the third, 4th, 5th, etc major muscle groups in your workout after you exhaust yourself on squats and barbell bench, will barely progress your isolations for arms, shoulders as you will be too fatigued from all the 6 compounds you just did, you will spend 2 hours in the gym to hit everything each time, and you develop an aesthetic proportioned physique.

And here’s the real kicker:
To compensate for these shortcomings, fullbody fanboys insist on doing 1,2 sets per exercise instead for an easier time recovering but then your progress will be even more crap because you won’t be stimulating a muscle enough for it to grow! And most fullbody routines that don’t take this approach and have a regular number of sets per exercise tend to be structured in a workout “A” and workout “B” fashion where one is horizontal push-pull focused, other is vertical push-pull focused( see stronglifts, ICF, alphadestiny novice routine) so you’re only hitting a muscle with one exercise for it in a minimalistic fashion, with 1.5x per week frequency unless it’s quads, most programs got squats 3x a week( as if you will be able to recover from squatting to failure 3x a week lmao). So with the stronglifts/starting strength/ICF approach, your frequency is about the same as a bro split’s but you get far far less volume, and far more exhausted! Lmao worse of both worlds. The dumbass fitness influencers who shill these poverty programs don’t realize that not everyone can grow well on these low volume programs that require high work capacity, most people don’t have the genetics and need higher volume from the start, and that’s perfectly OK. Not everyone can have 10/10 11 hours of sleep every night, some people suffer from insomnia or got work/school they get up early for, and that’s OK, very very few are capable of staying in the gym for 2 hours hitting most of the major muscle groups using compounds with any intensity for the last few and thats OK. That’s where something more reasonable like upper lower, push pull legs, bro splits come in! And those are absolutely fine! They’ve been producing results for dedicated lifters with average genetics for decades! So why try and fix what’s never been broken?

Please I implore everyone here don’t try to search for “secrets to more gains” and pay any attention to this alternative underground youtube fitness shit, nor to the lamestream jeff nippard crap. Ask your jacked friend for his routine, bulk to gain muscle, cut to lose fat, take it a day at a time and stick to it. Don’t make my mistake.

 

[Deleted member 80562]

I was perpetually exhausted on fullbody and had to eat a lot more to progress session to session. Shit just made me fat asf +some quads and chest. It’s such a shitty split because you gotta have 10/10 perfect sleep to recover, carefully monitor yourself to keep a rep or two in reserve so you can perform next session, will have a hard time working the third, 4th, 5th, etc major muscle groups in your workout after you exhaust yourself on squats and barbell bench, will barely progress your isolations for arms, shoulders as you will be too fatigued from all the 6 compounds you just did, you will spend 2 hours in the gym to hit everything each time, and you develop an aesthetic proportioned physique.

And here’s the real kicker:
To compensate for these shortcomings, fullbody fanboys insist on doing 1,2 sets per exercise instead for an easier time recovering but then your progress will be even more crap because you won’t be stimulating a muscle enough for it to grow! And most fullbody routines that don’t take this approach and have a regular number of sets per exercise tend to be structured in a workout “A” and workout “B” fashion where one is horizontal push-pull focused, other is vertical push-pull focused( see stronglifts, ICF, alphadestiny novice routine) so you’re only hitting a muscle with one exercise for it in a minimalistic fashion, with 1.5x per week frequency unless it’s quads, most programs got squats 3x a week( as if you will be able to recover from squatting to failure 3x a week lmao). So with the stronglifts/starting strength/ICF approach, your frequency is about the same as a bro split’s but you get far far less volume, and far more exhausted! Lmao worse of both worlds. The dumbass fitness influencers who shill these poverty programs don’t realize that not everyone can grow well on these low volume programs that require high work capacity, most people don’t have the genetics and need higher volume from the start, and that’s perfectly OK. Not everyone can have 10/10 11 hours of sleep every night, some people suffer from insomnia or got work/school they get up early for, and that’s OK, very very few are capable of staying in the gym for 2 hours hitting most of the major muscle groups using compounds with any intensity for the last few and thats OK. That’s where something more reasonable like upper lower, push pull legs, bro splits come in! And those are absolutely fine! They’ve been producing results for dedicated lifters with average genetics for decades! So why try and fix what’s never been broken?

Please I implore everyone here don’t try to search for “secrets to more gains” and pay any attention to this alternative underground youtube fitness shit, nor to the lamestream jeff nippard crap. Ask your jacked friend for his routine, bulk to gain muscle, cut to lose fat, take it a day at a time and stick to it. Don’t make my mistake.

Sounds like you just did it wrong

 

[Deleted member 83386]

fullbody fanboys insist on doing 1,2 sets per exercise instead for an easier time recovering but then your progress will be even more crap because you won’t be stimulating a muscle enough for it to grow

literally even 2 hard sets a week is enough for growth.

 

[gss]

imagine training calves lmfao. and 1 set is not enough

when done 3-4x a week its enough

 

[mogtivism]

literally even 2 hard sets a week is enough for growth.

There’s a reason people have been doing ~10 for the longest time ever, and are seeing results from it. If it was that easy, everyone would be doing just 2 sets. How’s 2 sets per week been working out for you?

 

[mogtivism]

Sounds like you just did it wrong

Cool. I’ll stick with the bro split, which is giving me results and allowing for progression, and you can stick with fullbody if it’s giving you results you like.

 

[Deleted member 80562]

There’s a reason people have been doing ~10 for the longest time ever, and are seeing results from it. If it was that easy, everyone would be doing just 2 sets. How’s 2 sets per week been working out for you?

7 sets 1x a week will cause around the same stimulus as 1 set 2x a week

 

[Edgarpill]

thanks great split when u have multiple jobs and school

 

[Deleted member 83386]

There’s a reason people have been doing ~10 for the longest time ever, and are seeing results from it. If it was that easy, everyone would be doing just 2 sets. How’s 2 sets per week been working out for you?

first of all im not saying 2 sets a week is the best. Its enough to grow. But I would say there is no reason to be doing over 9 sets a week for one muscle group. Its not gonna make you grow any more than doing 4-6 a week would

 

[mogtivism]

first of all im not saying 2 sets a week is the best. Its enough to grow. But I would say there is no reason to be doing over 9 sets a week for one muscle group. Its not gonna make you grow any more than doing 4-6 a week would

Do you have any sources to back the claim that 2 sets is enough to grow and that there’s no reason to be doing over 9 sets per week? Also I don’t think the amount of volume you need to grow can be assigned globally to all muscles. I’m seeing my deadlift numbers go up on 3 sets a week for example, but found 12 sets for biceps, and around that for shoulders guarantees progress for me. I highly doubt you can get away with 2 sets of bicep curls and see results doing that

 

[Deleted member 80562]

Do you have any sources to back the claim that 2 sets is enough to grow and that there’s no reason to be doing over 9 sets per week? Also I don’t think the amount of volume you need to grow can be assigned globally to all muscles. I’m seeing my deadlift numbers go up on 3 sets a week for example, but found 12 sets for biceps, and around that for shoulders guarantees progress for me. I highly doubt you can get away with 2 sets of bicep curls and see results doing that

Read this post

Why full body is the best split, and how to program it

Things to know before reading: Muscles start going into atrophy after only 48 hours of training. Your first set for a muscle group provides by far the biggest stimulus towards muscle growth. In fact you would need 6 more sets after just to produce the same amount of stimulus as that first...

looksmax.org

 

[mogtivism]

Read this post

Why full body is the best split, and how to program it

Things to know before reading: Muscles start going into atrophy after only 48 hours of training. Your first set for a muscle group provides by far the biggest stimulus towards muscle growth. In fact you would need 6 more sets after just to produce the same amount of stimulus as that first...

looksmax.org

Read this post

Why full body is the best split, and how to program it

Things to know before reading: Muscles start going into atrophy after only 48 hours of training. Your first set for a muscle group provides by far the biggest stimulus towards muscle growth. In fact you would need 6 more sets after just to produce the same amount of stimulus as that first...

looksmax.org

And do you know anyone who got jacked using this method? How long have you been using it and what are your results like?

 

[Deleted member 80562]

And do you know anyone who got jacked using this method? How long have you been using it and what are your results like?

Search up Jordan peters

 

[mogtivism]

Search up Jordan peters

First thing that showed up was a video titled:

“Jordan peters - My first steroid cycle”

Gearheads can grow sitting on their asses all day. They grow doing anything, so if he’s where you get your lifting info, good luck.

Of all the people I yap with in the gym, NO jacked guy, or guy who looks like he lifts has ever told me he’s on a fullbody program and does like 2 sets a week. None. i do know a dyel who did stronglifts tho, and some other guy who got clowned doing fullbody

No matter how good the science looks to you, people who only read the abstract and don’t know how the studies were conducted to begin with, there’s a reason this has not caught on in popularity outside the internet. I am progressing on the bro split, everything is going fine at the moment, so i plan to stick with it. There’s no need to fix what’s not broken, what’s worked for my friends is working for me. I could care less if it’s not oPtImAl, it does not matter. No workout split out there will give you roid like results or an edge over every other lifter so it does not matter. All that’s important is you don’t mess up selecting a workout split, what works for the buff normie gymbro masses, will work for you if you got average genetics. Searching for shortcuts like this instead of actually putting in the work and staying consistent will keep you small, i also remember my experiences with doing Fullbody training previously, and how that turned out as I’ve detailed above already. You can’t just tell me “you did it wrong”, because you weren’t there.

 

[Mike141]

superset

if ur doing supersets ur intensity is absolute dog shit and ur now gonna grow