Training splits, do they even matter ???

[big_rich]

I prefer to hit every muscle group atleast 2x a week, so I do push, pull, legs, rest, repeat. Work well for me. Years ago I used to only hit every muscle group once a week but I realized 2x a week worked better for me. What split do you guys follow and why.

 

[WED]

Most all studies show 2x frequency is much better than 1x. Some questions/theories/studies showing 3x can be better if volume is managed.

I've mostly done 2x. PPL repeat or PPL rest UL or UL rest UL rest/rest.

Doing 3x for the first time.

 

[Meetketchup]

They matter as far as to the one that works for you. It's 100% individual. Some guys can grow on hitting each muscle 1x/week while others need 2x/week or certain muscles even 3-4x/week.

Most people respond to 2x/week, but that's the majority of the bell curve with outliers on both sides. Genetics usually is the main factor in how much work you need.

Intensity is king, volume and frequency next in line. What days you do what isn't as important as total work for the week.

People spend way too much time obsessing over the perfect split. There isn't one. Only the one that works for you.

 

[ldog]

I hit each muscle twice a week. I take weekends off. I’m simply trying to maintain what I have.

 

[chadmack]

Which ever 1 u like the most so u do it consistently

 

[WED]

People spend way too much time obsessing over the perfect split. There isn't one. Only the one that works for you.

Train with intensity and a plan/split you enjoy (hopefully 2x a week) and most likely you're going to achieve 90% optimal state from a training stand point.

Most of the arguments are all in the margins. For most of us casuals, are we really going to see a difference between 91% optimal and 94%? Probably not.

 

[ThatGripGuy]

They matter as far as to the one that works for you. It's 100% individual. Some guys can grow on hitting each muscle 1x/week while others need 2x/week or certain muscles even 3-4x/week.

Most people respond to 2x/week, but that's the majority of the bell curve with outliers on both sides. Genetics usually is the main factor in how much work you need.

Intensity is king, volume and frequency next in line. What days you do what isn't as important as total work for the week.

People spend way too much time obsessing over the perfect split. There isn't one. Only the one that works for you.

This. The rest is BS

 

[McPriimate]

2-3x per week depending on muscle for me.

Was on a PPLPPL rest but a few months ago went UL, rest/cardio, UL, optional day (4-6 movements, cardio - or just rest), rest or hiking. Interesting thing is that I have the same or higher hard set volume but the distribution is making it feel like less and more recoverable for me. Generally like to hit big groups 2x per week and smaller ones that can take more 3x per week (if I’m recovered) so this structure with the optional day has been great so far

Most important thing for me turns out to be consistency, assuming intensity and volume are there. Just grinding over time has produced the best results without regard to program specifics - so far…

Recently did a “compound support” audit against progression and also seems I do about as well with like 500-600mg or so total as 1gm total compounds. So guess where this cycle is lol. That might (will) change with increased strength, size, age etc I’m sure, but over the last couple years it seems it hasn’t mattered if I’m at a half gm or a gm, PPL or UL (or whole body 3x per week which is what I started back to the gym with) I progress nicely for me.

Super fun to have lots of data and go back and correlate stuff in my n=1 world. Even if correlation isn’t causation


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