Learning Basics

[Xellero]

Can anyone tell me what are the diffrences and pros and cons of these splits?

1. Push - Pull - Legs
2. Upper A - Lower A - Upper B - Lower B
3. Specific muscle group( day 1 - chest biceps; day 2 - back triceps etc )

Looking for muscle gain/ hypertrophy.

Thanks

[rdferguson]

Well, the differences should be self-explanatory.

1. You are partially training body parts, partially training movements, you have 3 sessions per week and only 1 session focused on each part/movement.

2. You are splitting the body into upper and lower, training each part twice per week.

3. You are training muscles, not movements, you are most likely training 5 days per week, and each muscle gets focused on only once per week (though it may be worked indirectly multiple times per week, which may be advantageous or disadvantageous, depending on how it's done).

I think of the above, the upper/lower split is generally the best way to go. That's general, not absolute. In theory, it gives you more shots at progressing in terms of actually lifting weights and gives more stimulus for growth throughout the week, often without making recovery too much of a burden. So long as the actual exercises, sets, reps, technique and progression plan are decent, and you eat appropriately, it should work pretty well. Granted, those staples I just listed off will mean that any of the 3 generalised options you provided should have at least some form of measurable success.

[Xellero]

Thanks for reply. Anyone else has other opinions ?

[XtremeBoss]

Yeah I also want to know which is better for muscle and mass?