Where to find optimal gym splits?

[pubertycel]

been working out at home but its not optimal at all with no equipment for muscle building and bulking so I want to start gymcelling asap. Where can I find good splits to do? Wanna do fbeod or upper lower with a seperate shoulder day anyone know any sites or anywhere to find something good?

 

[j3nx]

 

[Zeekie]

been working out at home but its not optimal at all with no equipment for muscle building and bulking so I want to start gymcelling asap. Where can I find good splits to do? Wanna do fbeod or upper lower with a seperate shoulder day anyone know any sites or anywhere to find something good?

There's no "optimal" gym splits, they all work to some degree, the best one for you depends on how much commitment and time do you have to allocate to the gym. There are usually 3 big contenders though: PPL, Upper-Lower and Full body.

I personally like Upper-Lower, I've tried the other two, but I eventually gave up on them because either I felt like I wasn't long enough in the gym despite working very hard, or I felt like I was in the gym too much and wanted to actually have a life. Just do whatever split you like, and ideally start working out by following someone else's routine, tons of coaches put out free stuff so you don't have to create your own routine which will probably be really shitty anyway since as a gym beginner you have zero idea how to program at all.

Boostcamp is an excellent app for that, tons of free workout resources from acclaimed coaches, that range from people who constantly coach bodybuilders and have degrees on sport sciences, to some famous fitness influencers. Just pick one that you think you can follow, and stick to it for at least 3 months before considering switching it up.

 

[WhyNotMe_]

idk

 

[Zeekie]

There's no "optimal" gym splits, they all work to some degree, the best one for you depends on how much commitment and time do you have to allocate to the gym. There are usually 3 big contenders though: PPL, Upper-Lower and Full body.

I personally like Upper-Lower, I've tried the other two, but I eventually gave up on them because either I felt like I wasn't long enough in the gym despite working very hard, or I felt like I was in the gym too much and wanted to actually have a life. Just do whatever split you like, and ideally start working out by following someone else's routine, tons of coaches put out free stuff so you don't have to create your own routine which will probably be really shitty anyway since as a gym beginner you have zero idea how to program at all.

Boostcamp is an excellent app for that, tons of free workout resources from acclaimed coaches, that range from people who constantly coach bodybuilders and have degrees on sport sciences, to some famous fitness influencers. Just pick one that you think you can follow, and stick to it for at least 3 months before considering switching it up.

As a general rule of thumb.. if you're a beginner (less than 6-12 months in the gym, can't bench 225, can't squat 315 or bench 405) or you're an advanced lifter and want to really push yourself without going too the gym too often, choose Full Body, though at higher levels the volume and intensity is truly grueling.

If you're unemployed, just do PPL.

If you're a sane person with responsibilities and somewhat decent mental health, go Upper Lower JFL

 

[dahtry7]

research mike mentzer and jordan peters's training

 

[Evgeniy291]

research mike mentzer and jordan peters's training

Loooool thats why ur small

 

[dahtry7]

Loooool thats why ur small

I guess 6'3 20in bidelt is small

 

[Evgeniy291]

I guess 6'3 20in bidelt is small

Yeah 20 inches bidelt at 6'3 is small

 

[therealestsaint]

There's no "optimal" gym splits, they all work to some degree, the best one for you depends on how much commitment and time do you have to allocate to the gym. There are usually 3 big contenders though: PPL, Upper-Lower and Full body.

I personally like Upper-Lower, I've tried the other two, but I eventually gave up on them because either I felt like I wasn't long enough in the gym despite working very hard, or I felt like I was in the gym too much and wanted to actually have a life. Just do whatever split you like, and ideally start working out by following someone else's routine, tons of coaches put out free stuff so you don't have to create your own routine which will probably be really shitty anyway since as a gym beginner you have zero idea how to program at all.

Boostcamp is an excellent app for that, tons of free workout resources from acclaimed coaches, that range from people who constantly coach bodybuilders and have degrees on sport sciences, to some famous fitness influencers. Just pick one that you think you can follow, and stick to it for at least 3 months before considering switching it up.

d + n + r

all seriousness hes right, especially for noobie gains (if ur literally just starting to go gym) u could shit out a split and youd still see gains and progression just because ur starting out