Context
Check out the split I’ve been given!
Research shows that this split can be effective, but there are more effective training methods available.
Sources -
Mike Israetel (PHD)
Jeff Nippard
Dr Mike Tuchscherer
Menno Henselmans
Revive Stronger
Eric Helms
Alpha Destiny
Omar Isus
Issues
Issue 1 - Training most body parts once a week
Issue 2 - Lack of of volume
Goal
To add as much lean tissue as I can in 14 weeks. Specifically legs!
Cycle
Test 500mg.
My question
If you had 14 weeks to put on as much lean tissue as possible on cycle, are you following this plan or doing push pull legs twice a week?
Plan
Shoulders & Triceps
1: OHP:
2: Side Lat Raise:
3: Cable Lat:
4: Rear Delt Machine:
5: Dips:
6: Skullcrusher:
7: Tricep Pushdown
Back & Biceps
1: Single arm row:
2: Seated cable row:
3: Lat bar push down:
4: Bent over smith machine:
5: Ez bar
6: Preacher curl:
7: Chin ups:
Chest & Abs
1: Machine Fly
2: Cable Press
3: Incline Smith
4: Pec Deck
5: Push Up
6: Cable Crunch
7: Decline Sit Up
Legs
1: Back Squat
2: Leg Press
3: Smith Machine Romanian Deadlift
4: Leg Curl
5: Leg Extension
6: Smith Machine Lean
7: Standing Calf Raise
Arms
1: Incline DB Curl
2: Cable Bar Curl
3: Rope Drag Curl
4: Tricep Pushdown
5: Skullcrusher
6: Dips
7: Hammer Curls
j4gga2
January 23, 2025, 12:09pm
2
This is a list of exercises
3 Likes
It’s a 5 day split. Read it again.
SkyzykS
January 23, 2025, 12:38pm
4
No. Its a list of exercises. No indication of reps, sets, loading parameters or work/rest days.
Its basically nothing.
And Ppl is push/pull/legs with no details of what, when, or how much.
That info would definitely help to create a more accurate comparison.
3 Likes
DORITO
January 23, 2025, 1:13pm
5
I’m assuming each exercise is going to be 3-4 working sets?
You mentioned you particularly want to put size on your legs. You train your arms twice a week but legs only once, i personally do it the other way round.
In answer to what is going to give you the best results, my answer is always what you enjoying doing the most and can put the most effort into
What happened to this plan?
So I’m five days in now to calves every da
I’ve done two workouts at the gym and free at home we have weighted vest I grabbed.
My calves are fucking sore lol.
I’ve been changing it up. Yesterday I did 75×2 60 kg on the leg press. Today I just did three sets of 45 with a 10 kg weight vest on With three sets of 10 tibiaalas raise inbetween.
I’m going to measure my legs on Monday when I report back in four or five weeks
I’m going to measure my legs on Monday when I report back in four or five weeks
1 Like
OTay
January 23, 2025, 2:48pm
7
How are these your sources when all of them are against “Bro Splits”?
3 Likes
Volume isn’t the driver of hypertrophy
Lot of redundancy
Too much junk volume
Overlap
1 Like
Yeah, too much redundancy and overlap.
Except on the legs!
No.
It’s a list of exercises.
1 Like
I’m guessing this is him “reporting back”.
I see the 5 different days you are calling a split.
Please lay them out with rest days included.
simo74
January 23, 2025, 9:53pm
13
You could run super squats twice in that time, or once and then use the other 8 weeks to drop the fat you gained after. Problem solved.
2 Likes