Training split/frequency

[Spankuh]

This is a great thread. Just starting the second week of a lean bulk and wondering if/how I should change up my routine. Prior to this I was cutting for about 10 months. I started with a full body workout, but about halfway through I switched to a push/pull/legs routine. That worked really well for me, but now I know I need to increase frequency to maximize muscle building. What I liked about the push/pull workout was that I was able to get in and out of the gym in a relatively short time. When I was doing full body, three days a week, those were long workouts. Going to try a push/pull/legs with 2 on, 1 off, 1 on, 1 off and see how that goes.

[grubman]

What I liked about the push/pull workout was that I was able to get in and out of the gym in a relatively short time. When I was doing full body, three days a week, those were long workouts.

If a p/p/l is working “really well” for you, there is no need to up frequency. Upping volume would probably be more productive...of course those will be longer workouts as well.

But I’m curious how long those full body ones were? Most people who do full body are only in the gym for about an hour, give or take.

[Spankuh]

Great question, and after I wrote the above I started thinking about it. Maybe it really wasn't any longer, once I got the hang of everything. As for frequency, I was previously only hitting each group once a week - push/pull/legs. Switching to the 2 on, 1 off, 1 on, 1 off would bump that up. Maybe a full body, three days a week would be better.

[gazmorton2000]

Starting to hit everything 2x a week this week. Shaping up like this so far....

Mon - Legs
Tue - Chest & Back
Wed - Shoulders & Arms
Thur - Rest

Repeat

Will see how that goes for the next fortnight before I go away for a few days.

Some good ideas in this thread. Glad to see what other folks do.

[Vanilla-Gorilla]

Day 1: Chest/Bi's

Day 2: Hams/Quads

Day 3: Rest

Day 4: Delts/Calves and other minor muscles (currently working on elbow mechanics to fend off tennis elbow)

Day 5: Back/Tri's

Day 6: Rest

Day7: rest again or HIIT cardio or Start cycle anew.

Has worked well for me for ages.

[scrossmaggard]

Legs 1 quad focused today. Just had them cramping up on me while walking.

15 min treadmill warmup
Leg extensions 4x12, supersetted with air squats/stretches
Squats 4x8 (135, 225, 315, 315) then 135 AMRAP I think I counted 25 or 26
Calf extensions 4x12
Adductor 4x12
Sissy squats with 35lb DB 4x10
Unilateral leg press 4x8, then AMRAP

Will revisit lower body on Friday.
Anyone else find joy in the sissy squat?

[PSUPOWER]

Been doing this recently. Moderate frequency, quick sessions, done in garage etc. push/pull/legs

Week 1 Monday Lower and finish with zercher carries typically.

Wednesday Upper Body PULL with farmer walks at end

Friday PUSH

Saturday Lower with Zercher Carries

Week 2

Monday Pull with Farmer Walks

Wednesday Push

Thursday Lower with Zercher Carries

Saturday Pull with Farmer Walks

Week 3

Monday Push

Tuesday Lower with Z Carries

Thursday Pull with Farmer Walks

Saturday Push and if feeling frisky will end with some snatch grip overhead Carries

This is my go to split when going with a split. Always a day off after Lower and Pull days which for me is practical at this point. Offers frequency for loaded carries. Hey it’s almost summer and time to beef up the yoke, lol. Deadlift variations I toss on lower days, typically snatch grip RDL’s or Reeves RDL’s or Trap Bar deadlifts. Added bonus of another upper back session, especially the Reeves RDL. Bar done my favorite DL variation of all time. Tried them all over the past 25 years. If not this split I will do the DC Two way training split. My other go to split as well.

All basic movements using barbell, DB’s up to 125 I have, trap bar, farmer walk handles, v dip bars, chin up station in back yard I built, landmine attachment using titan fitness t bar handle and meadow rows handle, blocks for seal rows to elevate bench, and of course body weight lifts with chin’s, v dips, forward/reverse deficit lunges, defecit Bulgarian split squats, inverted rows etc. recently bought a few bans for Pull aparts and face pulls for shoulder health.

I don’t miss commercial gyms! After having kids, I prefer my man cave. My own music and no judgments, lol.

[MrCarrot]

Dirklift, no need to go all the way to failure. I have been lifting for over 2 years now and have never one time had a spotter for bench press.

Interesting, in recent times I've not done barbell benching, mainly because I'm worried about getting stuck under the bar without a spotter, and I never did feel it hitting my chest in the past (I've been doing dumbell bench and Hammer Strength machines for chest recently).

[tblodg15]

Interesting, in recent times I've not done barbell benching, mainly because I'm worried about getting stuck under the bar without a spotter, and I never did feel it hitting my chest in the past (I've been doing dumbell bench and Hammer Strength machines for chest recently).

No need to do barbell bench press if you don’t feel it working for you. Everyone is different, just last night I was laughing to myself because I could already feel a pump in my chest after my 2 warmup sets in the bench press so I had not even got to my work sets yet.