What is the best gym split for fast progress?

[myosin]

I am currently doing push pull legs. On every exercise i do 2 sets of 6-8 reps with high intesity/to failure. What can I change or improve? My legs are already pretty big, so I would prefer an slightly upper body focused split.

 

[FutureSlayer]

-gym split
-decent progress

 

[myosin]

-gym split
-decent progress

my english is pretty ass, did I use the wrong word? or am I just retarded

 

[bonelesskid]

I am currently doing push pull legs. On every exercise i do 2 sets of 6-8 reps with high intesity/to failure. What can I change or improve? My legs are already pretty big, so I would prefer an slightly upper body focused split.

2 sets chest
2 sets back
2 lateral raises
no legs

do this 3x week

 

[myosin]

2 sets chest
2 sets back
2 lateral raises
no legs

do this 3x week

no arms? or also 2 sets of biceps and triceps

 

[DaddyV]

I do 16 sets(IM roidmaxxing) for each muscle group 6-8 reps works good for chest back but you should still slide in 16 rep at least once per workout smaller muscle groups like arms, neck and calves want 12-16 reps you can slide the 3-8 reps rarely for shits and giggles. Heavy singles every once in a while. Just listen to your body if cns is taxed deload if it happens too often and recovery is on point give cns less stress if joints are cranky dont force shit just do machines or let it recover.

 

[FutureSlayer]

my english is pretty ass, did I use the wrong word? or am I just retarded

I mean a split is not the correct way to progress, it's called "bro split" for a reason, science has proven multi-frequency training is ideal. You need to prioritize strength with compound low reps exercises to grow fast. Also you're probably natty and train aiming at pump/failure like an hardcore roider, it's not wise

 

[DaddyV]

2 sets chest
2 sets back
2 lateral raises
no legs

do this 3x week

This is the most beta shit ive ever seen.

 

[bonelesskid]

no arms? or also 2 sets of biceps and triceps

back excercises train biceps, and chest excercises train triceps indirectly.
But if you really want to then do them separate i just do it to save time, my gym sessions are like 40min.

 

[myosin]

I mean a split is not the correct way to progress, it's called "bro split" for a reason, science has proven multi-frequency training is ideal. You need to prioritize strength with compound low reps exercises to grow fast

by split I didnt mean bro split. I mean PPL is a split aswell and there are many more so I wanted to know which was the best science based and expierience based split

 

[6ar6xzi6]

I am currently doing push pull legs. On every exercise i do 2 sets of 6-8 reps with high intesity/to failure. What can I change or improve? My legs are already pretty big, so I would prefer an slightly upper body focused split.

for me, basic powerlifting routine works, need to lift heavy for like 3-5 reps with keeping some rir, focus on compound lifts such as bp, dl and squats. if you want to focus on upper more just do barbell rows and pull ups and some military press

 

[myosin]

back excercises train biceps, and chest excercises train triceps indirectly.
But if you really want to then do them separate i just do it to save time, my gym sessions are like 40min.

Thats not enough for me, i need thick arms for girls. with PPL my trainings roughly take an hour aswell, so no advantages really

 

[bonelesskid]

Thats not enough for me, i need thick arms for girls. with PPL my trainings roughly take an hour aswell, so no advantages really

girls lowk only care about biceps so just add 2 sets biceps no need for extra tricep work

 

[Firstname.Lastname]

Arnold split

 

[weluvpikachu]

split with high frequency but also enough rest

 

[semperitalia]

girls lowk only care about biceps so just add 2 sets biceps no need for extra tricep work

dafuq bro they think they only care about biceps cuz thats the only arm muscle they know the name of just hit triceps its not that hard and makes ur arms so much better

 

[ntluka]

I am currently doing push pull legs. On every exercise i do 2 sets of 6-8 reps with high intesity/to failure. What can I change or improve? My legs are already pretty big, so I would prefer an slightly upper body focused split.

i do ppl rest chest/back arms/shoulders rest if ur already training hard the most important thing is ur diet to be able to build enough muscle and fuel ur body

 

[Deleted member 332073]

Full body

 

[dianaboldanny]

I am currently doing push pull legs. On every exercise i do 2 sets of 6-8 reps with high intesity/to failure. What can I change or improve? My legs are already pretty big, so I would prefer an slightly upper body focused split.

ur doing everything right just make sure diet and recovery is dialed in thats more important