The best split for gymcels

[shredded4summer]

More fatigue

So why go to failure if we want less fatigue?

 

[ey88]

So why go to failure if we want less fatigue?

Don’t, go to 1 rir

 

[shredded4summer]

Don’t, go to 1 rir

youre doing 1 set per muscle 1 rir

show your physique and ill show you mine

 

[ey88]

youre doing 1 set per muscle 1 rir

show your physique and ill show you mine

1 set 3 or 4 times a week, that’s what you’re not understanding

 

[shredded4summer]

ok bro keep doing this and lets see where you get to

 

[ey88]

ok bro keep doing this and lets see where you get to

I don’t even go to the gym anymore

 

[mogtivism]

Everyone I know who gets results in the gym in the real world does higher volume split routines. Literally nobody does fullbody and gets results irl, despite what youtube makes you think. I tried it for a few months and got burnt out fast, could inly put significant effort into first 2 exercises, after that everything went to crap. Just stick to what works irl and your jacked friend is doing honestly no need to reinvent the wheel. Wish i knew that earlier

 

[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

 

[moggerrr4321]

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

 

[ey88]

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

 

[moggerrr4321]

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

 

[ey88]

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

 

[ey88]

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

 

[ey88]

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