Iwannabezyzz
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- Jul 27, 2025
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These past few years, I have been learning a lot about bodybuilding. I began at 13 with the basic bro split. It was Chest+tri, back+bi, legs, shoukders+abs. Volume was all over the place. I can’t fucking remember.
Was inconsistent for years. Then due to deep 7th level of hell depression, it was mandatory that I return. Same split.
Then due to my anxiety over coming me I joined a religious and it consumed every aspect of my life and drew me away from bodybuilding. Fast forward 7 years I reignited my love for bodybuilding after watching some old videos of my original inspiration zyzz. I wanted results fast so I did chest, back and shoulders 2x a week. Yup, and nothing else. Did light weight for 16-30 reps.
The more I learned the more I got pushed into heavy 6-12 reps frequency of training should be 2x a week per muscle group. (Push, pull, legs )
I started that, however even at a lower volume. I still didn’t feel recovered the second time around that week.
I was doing 4 sets per muscle group per session so a total of 8 sets per muscle group a week.
In addition, my joints were obliterated after the workout. Doing several different movements push, rear flys, biceps, abs, forearms or back, lateral raises, triceps, traps, forearms, in one day was just a lot of shock for my joints. My joints couldn’t get used to one movement. Just as my joints starts to warm up
To one movement, I switch to another. This took a toll on my joints.
Going hard 8 sets per muscle group 2x a week on a push pull legs or upper lower split, is personally hell for me. I cannot give my all to 4 different muscle groups at 8 sets per session. My joints can’t take it.
Not to mention I never feel recovered when the next session that same week comes up. So that begs the question, does everyone heal after 3 days or do some people take longer? I think I’m the latter.
This is why I have switched to a high volume, low frequency split.
Monday Back + forearms
Tuesday legs + abs
Wed. Chest + traps
Thu. triceps + forearms
Friday Biceps + abs
Saturday. Shoulders + traps
Sunday. Rest
I hit 16 sets per body major body part a week.
Smaller muscle groups 8 sets 2x week.
I split back up in am / pm
Shoulders into am / pm
Because I have to hit 16 sets for two diff muscles and doing it in one session would be too much. Overall CNS fatigue and decreased efficiency of MPS on later sets. The 12-14 hour break lets me recuperate and make my later sets more effective then they would be if I hit them all in a row.
now, I can’t do one muscle group 16 sets in a row because MPS efficient reduces after the 6-10th set. So I have to take breaks in between.
So I would do 8 sets of a major muscle group ( 3 minutes rest in between ) followed by 4 sets of a smaller muscle group ( this gives me at least a 20 minute break from the major muscle group ) light cardio (walking on the treadmill 25 mins) then repeat 8 sets of the major muscle group, 4 sets of the minor muscle group.
So to offset the diminishing returns of the extra (6-10) sets, I would take 45 minutes to an hour before I jump into them.
Now, at 6-10 sets whatever damages you’ve done will be respired at 100% MPS efficiency. Meaning it will be repaired within or up to 3 days. The other sets will be repaired and grow just not as quick.
MPS see’s the damage of those other sets 6-16/10-16 and says we don’t have time within 3 days to fix the damage done from those other sets, we will fix it after and those signals get stored till the damage from the first sets heals and then those signals are released allowing MPS to heal and grow whatever those other sets did.
So it’s not about whether it will heal or not it’s about “when will it heal”.
So I think my bases are covered there.
Some say, well you come back the second time in the same week more refreshed and ready to push harder on the second chest day as compared to coming back and doing the extra 8 sets the same day.
I would disagree. Some don’t heal by the second chest day, and going hard the second day might not be an option
If you’re still sore.
Not to mention, that completing the rest of the 8 sets on the same day might be more optimal, because your joints are still very used to the movement since you’ve done that movement the very same day. In addition, your not sore the same day giving you the advantage of not feeling pain during the movement causing you to compromise on form, intensity or/and volume.
That hour break gives you just enough rest to come back fresh to hit those extra 8 sets at a similar volume/ intensity / form.
From my personal experience hitting the same muscle group that same day, allows you to experiment with more machines at one given time, allows you to take your time and focus all your energy in one muscle group without worrying if you’ll have enough energy for another muscle group later on. Allows you to become more in the groove in terms of muscle memory and idk if this exist, but joint memory lol and that extra break in between allows enough rest to come back reset and hit it with good form, volume and intensity.
This Split gives great volume, great intensity, joint longevity, exercise diversity, muscle
Memory/mind muscle/joint connection, and love to each and everyone of your muscle groups
.
I think I make sense. But I’m a newbie and I could be wrong. Open to criticism
And advice of experienced/advanced lifters.
And thank you Meetketchup for adding so many great exercises I wasn’t utilizing before we spoke
.
Was inconsistent for years. Then due to deep 7th level of hell depression, it was mandatory that I return. Same split.
Then due to my anxiety over coming me I joined a religious and it consumed every aspect of my life and drew me away from bodybuilding. Fast forward 7 years I reignited my love for bodybuilding after watching some old videos of my original inspiration zyzz. I wanted results fast so I did chest, back and shoulders 2x a week. Yup, and nothing else. Did light weight for 16-30 reps.
The more I learned the more I got pushed into heavy 6-12 reps frequency of training should be 2x a week per muscle group. (Push, pull, legs )
I started that, however even at a lower volume. I still didn’t feel recovered the second time around that week.
I was doing 4 sets per muscle group per session so a total of 8 sets per muscle group a week.
In addition, my joints were obliterated after the workout. Doing several different movements push, rear flys, biceps, abs, forearms or back, lateral raises, triceps, traps, forearms, in one day was just a lot of shock for my joints. My joints couldn’t get used to one movement. Just as my joints starts to warm up
To one movement, I switch to another. This took a toll on my joints.
Going hard 8 sets per muscle group 2x a week on a push pull legs or upper lower split, is personally hell for me. I cannot give my all to 4 different muscle groups at 8 sets per session. My joints can’t take it.
Not to mention I never feel recovered when the next session that same week comes up. So that begs the question, does everyone heal after 3 days or do some people take longer? I think I’m the latter.
This is why I have switched to a high volume, low frequency split.
Monday Back + forearms
Tuesday legs + abs
Wed. Chest + traps
Thu. triceps + forearms
Friday Biceps + abs
Saturday. Shoulders + traps
Sunday. Rest
I hit 16 sets per body major body part a week.
Smaller muscle groups 8 sets 2x week.
I split back up in am / pm
Shoulders into am / pm
Because I have to hit 16 sets for two diff muscles and doing it in one session would be too much. Overall CNS fatigue and decreased efficiency of MPS on later sets. The 12-14 hour break lets me recuperate and make my later sets more effective then they would be if I hit them all in a row.
now, I can’t do one muscle group 16 sets in a row because MPS efficient reduces after the 6-10th set. So I have to take breaks in between.
So I would do 8 sets of a major muscle group ( 3 minutes rest in between ) followed by 4 sets of a smaller muscle group ( this gives me at least a 20 minute break from the major muscle group ) light cardio (walking on the treadmill 25 mins) then repeat 8 sets of the major muscle group, 4 sets of the minor muscle group.
So to offset the diminishing returns of the extra (6-10) sets, I would take 45 minutes to an hour before I jump into them.
Now, at 6-10 sets whatever damages you’ve done will be respired at 100% MPS efficiency. Meaning it will be repaired within or up to 3 days. The other sets will be repaired and grow just not as quick.
MPS see’s the damage of those other sets 6-16/10-16 and says we don’t have time within 3 days to fix the damage done from those other sets, we will fix it after and those signals get stored till the damage from the first sets heals and then those signals are released allowing MPS to heal and grow whatever those other sets did.
So it’s not about whether it will heal or not it’s about “when will it heal”.
So I think my bases are covered there.
Some say, well you come back the second time in the same week more refreshed and ready to push harder on the second chest day as compared to coming back and doing the extra 8 sets the same day.
I would disagree. Some don’t heal by the second chest day, and going hard the second day might not be an option
If you’re still sore.
Not to mention, that completing the rest of the 8 sets on the same day might be more optimal, because your joints are still very used to the movement since you’ve done that movement the very same day. In addition, your not sore the same day giving you the advantage of not feeling pain during the movement causing you to compromise on form, intensity or/and volume.
That hour break gives you just enough rest to come back fresh to hit those extra 8 sets at a similar volume/ intensity / form.
From my personal experience hitting the same muscle group that same day, allows you to experiment with more machines at one given time, allows you to take your time and focus all your energy in one muscle group without worrying if you’ll have enough energy for another muscle group later on. Allows you to become more in the groove in terms of muscle memory and idk if this exist, but joint memory lol and that extra break in between allows enough rest to come back reset and hit it with good form, volume and intensity.
This Split gives great volume, great intensity, joint longevity, exercise diversity, muscle
Memory/mind muscle/joint connection, and love to each and everyone of your muscle groups
. I think I make sense. But I’m a newbie and I could be wrong. Open to criticism
And advice of experienced/advanced lifters.
And thank you Meetketchup for adding so many great exercises I wasn’t utilizing before we spoke
.
