1.5M
_CHow to do the splits from ZERO #calisthenics #felxibility #splits
@_calvisthenics
#Bro Split Routine For Beginners
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MIThe bro split isn’t necessarily bad, as it allows you to focus primarily on a specific muscle at the beginning of the workout, and the first working set is the most effective. The reason why science-based lifters don’t favor this type of split is due to its low frequency. There was a study that showed that after 48 hours (I forgot where the study is), muscle atrophy begins, which is why science-based lifters prefer high-frequency splits that allows them to target the muscle 2-3 times a week.
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The Arnold split allows you to target muscles 1-2 times a week if you follow a 3-day rest-and-repeat routine. However, targeting the chest and back on the first day already emphasizes the second day, which focuses on shoulders and arms. Pressing movements will also engage the triceps (lateral and medial) and the front heads of the shoulders, making it less effective for a dedicated shoulder day. Back day will also target the biceps and forearms, especially if you don’t use lifting straps.
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The push-pull-leg split isn’t bad, as it allows you to target the chest, shoulders, and triceps on push day, and the back, rear delts, and biceps on pull day. The push day doesn’t interfere with the pull day much compared to the Arnold and bro split, making it more effective.
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The upper-lower/full-body split is preferred by science-based lifters, as it allows for higher frequency training and provides 3 days of rest. The full body split allows for 4 day rest while hitting each muscle 3 times a week.
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Of course, these are pretty much just small nuances. The bigger picture is training intensity. You can have the perfect split, but without training intensity, you won’t build muscle as effectively as you can.
Being smart with your training can make a big difference but can also just make a small difference as well, but over time, this can compound.
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By the way, I don’t do upper/lower split or full body.
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#gym #fitness #muscle #lift #motivation #explorepage #bodybuilding
@mio.xic
9.1K
MABro Split ❌
Comment your thoughts below. 👇🏾
Comment JACKED & we will send you a free 4-Day Plan 💪🏽
@team_kingbodies
#fitfamily #gymtips #workout #bodybuilding #fitnesslife #results #onlinecoach
@mattoreilly_kingbodies
1.8M
SIMORE DETAILS ⬇️
Unfortunately, the "bro split" is probably the most popular workout split - especially for beginners. This split is highly inefficient for two reasons:
1️⃣ Too much short-term volume
Having a dedicated chest day, shoulder day, back day, etc. where you're performing numerous sets on the same muscle group is an inefficient use of time. As your muscles begin to fatigue with each exercise, the marginal benefit you get from each additional set will decline.
2️⃣ Not enough long-term frequency
It only takes your muscles 48-72 hours to recover from a workout. It is most optimal to train each muscle group once every 2-3 days. With a bro split, you are waiting an ENTIRE WEEK in between training each muscle group. This extremely inefficient
❓So what workout split should you do instead of a bro split?
📈 I would highly recommend a Push/Pull/Legs (PPL) split. This framework allows you to train each muscle group 2-3 times per week with manageable volume within individual sessions.
‼️ Things like this make a MASSIVE difference. If you want to take your physique to the next level, you need to understand these concepts. I post advanced tips like this every day so follow me @sillzfit and let's get you jacked 💪🏽
#bodybuilding #fitness #gym
@sillzfit
552.3K
TRYou can get your splits FAST with these easy stretches!!!
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#splits #tutorial #stretch #flexible #dance #gymnastics
@tristen.crxford
2.4M
SArules ⬇️
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Follow
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Save this reel for split
Monday – Push (Chest Shoulder Triceps)
Flat bench press 4x10
Incline dumbbell press 4x8
Seated shoulder press 4x10
Side laterals 3x12
Overhead tricep extension 4x10
Tricep dips 3x12
Cable flys 3x15
Rope pushdowns 3x15
Tuesday – Pull (Back Biceps Forearms)
Deadlift 4x6
Lat pulldown 4x10
Barbell row 4x10
Cable row 3x12
Barbell curls 4x10
Hammer curls 3x12
Wrist curls 3x15
Reverse curls 3x15
Wednesday – Legs Core
Barbell squats 4x10
Leg press 4x12
Walking lunges 3 sets
Romanian deadlift 4x10
Leg curl 3x12
Standing calf raise 4x15
Hanging leg raise 3x15
Cable crunch 3x20
Thursday – Chest Shoulder Triceps (Volume)
Incline barbell press 4x10
Dumbbell shoulder press 4x12
Dumbbell flys 3x15
Lateral raise dropset 3x12 12 12
Close-grip bench press 4x10
Skull crushers 3x12
Rear delt fly 3x20
Rope tricep burnout 3x20
Friday – Back Biceps (Strength Focus)
Weighted pull-ups 4x8
T-bar row 4x10
One-arm dumbbell row 3x10
Lat pullover 3x12
Concentration curls 4x10
EZ bar preacher curl 3x12
Static holds 2x30 sec
Saturday – Legs Shoulder
Front squats 4x8
Bulgarian split squats 3x10
Sumo deadlifts 4x6
Calf raise heavy 5x15
Dumbbell shoulder press 4x10
Upright row 3x12
Shrugs 3x15
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#gym #gymmotivation #gymlife #workout #workoutmotivation #split #personaltrainer #bodybuilding #gymlife #gymrat #bodyfit #fitnesslife #fitfam #fitspiration #fitnessaddict #fyp #exploremore #trending
@samay.mog
223.1K
_CHow to do Middle Splits from ZERO #calisthenics #splits #yoga
@_calvisthenics
0
176.8K
BEmy daily workout split 🫡
#bernardorebeil #workout #workoutroutine #gym #gymmotivation
@bernardorebeil
11.8K
BOThe Bro Split Is DEAD☠️ (Do This Instead)
Stop waiting 7 days to hit a muscle again. The Bro Split is..⚰️
If you want size, you need FREQUENCY. Here is the perfect 5-Day Hybrid Split to hit every muscle twice a week:
THE HYBRID SPLIT:
🔥 Day 1: Push (Chest, Shoulders, Triceps)
🔥 Day 2: Pull (Back, Biceps, Rear Delts)
🔥 Day 3: Legs (Heavy Squats, Hamstrings)
😴 Day 4: REST (Growth Day)
🔥 Day 5: Upper Body (Pump focus)
🔥 Day 6: Legs + Arms (Weak point training)
😴 Day 7: REST
Double the signal. Double the growth. 📈
Subscribe for more gym cheat codes!
#Shorts #WorkoutSplit #BroSplit #PushPullLegs #GymRoutine MuscleGrowth FitnessTips Bodybuilding TrainingFrequency
@bodyrize
266.2K
GAMy Workout Split 🔥
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms
I’ve been doing this workout split for the past 4 years and I love it. I switch it up sometimes but this is my go to split.
#workoutroutine #workoutsplit #workouttips
@gabesouza
3.9M
TRBro split = vaulted
Unless you’re brand new to the gym, training each muscle only once per week probably isn’t cutting it anymore
After that, there’s no single “best” split
Just the one that fits you best based on a few key questions:
1. Can you hit each muscle 2+ times per week?
2. Can you train hard without recovery bleeding into the next session?
3. Can you stick to it consistently?
4. Does it match your main goal (strength, size, or both?)
Once those are answered, here’s what usually works best depending on how many days you can train each week👇
3 Day Splits:
- Full Body X3
- Upper/Lower + Full Body
4 Day Splits:
- Upper/Lower X2
- Full Body X4
- Push/Pull/Leg + Full Body
5 Day Splits:
- Push/Pull/Leg + Full X2
- Full + Upper/Lower X2
- Push/Pull/Leg + Upper/Lower
Remember, at the end of the day any of these splits will work as long as you do 👊🏼
Great original stitched video from @chloe_jayne._
Study cited:
The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain
@trainbloom
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