Training splits

[rizzlekdizzle]

Hi Guys,

Currently on a 12 week cycle with @ODINLABS gear - looking to lean bulk a bit before a holiday.

I do a typical 3 day bro split - hitting the gym at least 5 times a week. I was listening to a Dr Todd Lee podcast lately and he was suggesting the best thing for growth was a 3-4 day full body split - hitting each muscle group with every work out (i.e one push/pull/legs on every workout and doing at 3-4 proper working sets on each muscle group).
Has anyone else made the shift from the bro split to the full body split and noticed a big change?

 

[Yuri]

More of a: legs, push, pull, legs, push, pull kinda guy personally, adjusting volume, intensity and focusing on specific groups that to trailer my needs as I go.

Todd is smart but his only one of many who have good information is all.

Good luck and have fun with what ever split you choose

 

[Eddie Haskell]

Hi Guys,

Currently on a 12 week cycle with @ODINLABS gear - looking to lean bulk a bit before a holiday.

I do a typical 3 day bro split - hitting the gym at least 5 times a week. I was listening to a Dr Todd Lee podcast lately and he was suggesting the best thing for growth was a 3-4 day full body split - hitting each muscle group with every work out (i.e one push/pull/legs on every workout and doing at 3-4 proper working sets on each muscle group).
Has anyone else made the shift from the bro split to the full body split and noticed a big change?

Sounds like overtraining to me, and I know overtraining.
1 muscle group per week big muscles, with small muscles you can double up.
You should post this in your log for more wide ranging support and feedback-
https://www.evolutionary.org/forums...masteron-lean-bulk-before-holiday-log.102756/

What do you think @AE1079 ? @Mobster

 

[rizzlekdizzle]

yep good idea i will put in the log

 

[Dumptruck]

Upper, lower, rest and repeat brother

 

[Coolguy]

I do postiour chain so back and hammy basically or legs 1 then chest and delts then legs push pull.
It's more to bring my delts and legs up to the rest of me.

 

[BigCheese2000]

Hi Guys,

Currently on a 12 week cycle with @ODINLABS gear - looking to lean bulk a bit before a holiday.

I do a typical 3 day bro split - hitting the gym at least 5 times a week. I was listening to a Dr Todd Lee podcast lately and he was suggesting the best thing for growth was a 3-4 day full body split - hitting each muscle group with every work out (i.e one push/pull/legs on every workout and doing at 3-4 proper working sets on each muscle group).
Has anyone else made the shift from the bro split to the full body split and noticed a big change?

Upper lower ppl for me. Was originally doing upper lower but got bored on Saturdays and hungrier on a cut so the coach chucked me up to 52x a week frequency is sweet spot it seems

 

[Yuri]

Upper lower ppl for me. Was originally doing upper lower but got bored on Saturdays and hungrier on a cut so the coach chucked me up to 52x a week frequency is sweet spot it seems

Yeah bro I enjoy hitting everything twice a week, then adjust what muscle is the major focus of each session for weekly volume.
Basically I have a P,P,L (a) then a L,P,P (b) for the week - then bring up body parts with more volume, focus each training block

 

[willipede]

3x per week full body was awesome for 8 exercises 2 sets of each

U/L 6 days per week now, 1 working set per exercise

 

[DEADTEAM.666]

If you get the volume correct it's very productive. It's literally a few sets per body part per session. Frequency, not volume.

Very hard to get past the chasing the pump mind set.

A few more names who have encouraged full body or upper lower.

Jordan Peters - Trained by JP
Dr Scott Stevenson - Fortitude Training
Dante Trudel - DC / Dogg Crap Training

JP has a huge following now. I don't really like the guy, but he is probably one of, if not strongest bodybuilders in the world and carries some serious muscle mass and trains full body.

What more of an endorsement for a Training technique do you need?

 

[Zoooo]

If you get the volume correct it's very productive. It's literally a few sets per body part per session. Frequency, not volume.

Very hard to get past the chasing the pump mind set.

A few more names who have encouraged full body or upper lower.

Jordan Peters - Trained by JP
Dr Scott Stevenson - Fortitude Training
Dante Trudel - DC / Dogg Crap Training

JP has a huge following now. I don't really like the guy, but he is probably one of, if not strongest bodybuilders in the world and carries some serious muscle mass and trains full body.

What more of an endorsement for a Training technique do you need?

Also Mike Sommerfeld says upper lower is the best split he's ever done, made amazing progress with it in his offseason and pushed Bumstead for the classic olympia

 

[DEADTEAM.666]

Also Mike Sommerfeld says upper lower is the best split he's ever done, made amazing progress with it in his offseason and pushed Bumstead for the classic olympia

Another very legitimate physique.

 

[texas.redneck]

I was listening to a Dr Todd Lee podcast lately and he was suggesting the best thing for growth was a 3-4 day full body split - hitting each muscle group with every work out (i.e one push/pull/legs on every workout and doing at 3-4 proper working sets on each muscle group).

I'm way late to this conversation but usually I see the full body splits associated with beginner weightlifting programs. I think the idea is that beginners can't lift enough weight yet to really destroy their muscles and CNS, so they can benefit from hitting their whole bodies more frequently. I also see the full body programs for athletes that play sports sometimes. Like in season and they only have maybe 2-3 days to lift a week they just hit their whole bodies.

 

[AusMade]

In the lead up to both my comps I was doing roughly 5-6 days week of bro splits, resting more when needed ofcourse.

Similar to this..

Chest/triceps/rear delts
Back, traps, biceps
Legs quad focus
Shoulders, triceps
Back, biceps
Legs hammy/glute focus

Essentially Legs, back and push twice a week with slightly different focuses each session so I'm not doubling up on the same movements.

Love some good old fashioned pump finishers at the end of every session aswell.

I've spent time doing whole body x3 per week and also upper/lower workouts, best growth I've ever had was with my bro splits.