Muscle division
Hi guys, I wanted to ask you how you divide your muscles during your training week and what you would recommend.
I used to do it
Day 1 - pecs
Day 2 - Bicep/triceps
Day 3 - quad/hamstrings
Day 4 - shoulders
Day 5 - back
Day 6 - Pec/bi-tri (3 exercises for each muscle)
For a period I reversed day 2 with 5
For almost a month I've been trying to train muscle groups twice a week in this way:
Day 1 – Chest + Front/Side Delts + Biceps
Day 2 – Back + Rear Delts + Triceps
Day 3 – Quads + Calves
Day 4 – Chest + Shoulders + Biceps
Day 5 – Back + Rear Delts + Triceps
Day 6 – Hammies + Calves
But it doesn't convince me very much...
How do you usually do it? And how many exercises do you do during your workout for each muscle group?
And of course, what do you recommend and why?
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FunctionalMiaI've been there, constantly tweaking the split trying to find the "perfect" one haha. It's a journey!
And I can assure you that I'm in the middle of this journey hahaha
I’ve always been on the twice a week split. Even before all the research came out showing frequency trumps volume for most people. It’s just logical, if you can hit every muscle 104 times a year vs 52 that’s 52 more opportunities for growth. Obviously I don’t come close to hitting everything twice a week every week of the year but you get the idea. Most of us mere mortals don’t need 7 days to recover and we’re ready to go again after 3-4.
As panda said push pull legs is a good routine. That’s what I’ve always followed. But, take a day off after legs. 6 days straight is tough. 3 on 1 off is more manageable. When you’re hitting everything twice a week you must reduce volume per training session. So I’ll do 10-12 sets for chest back and legs twice a week so 20-24 sets a week. 8ish total sets a week for rear delts, side delts and traps. 6-9 sets twice a week for bis and tris. And 4-6 sets of calf’s and abs EOD.
But at the end of the day you have to find what works best for your body. Keep your diet and sleep consistent and try the twice a week split for about 2 months and measure your progress through progress pics and measurements of bodyparts. And then do a once a week high volume split for the same amount of time and see which you responded better to. And then stick to the one that worked best. But your diet and rest must remain consistent throughout or you can’t accurately judge which worked best. This is the kind of stuff you need to figure out before you run gear to maximize your time on cycle
I went to the butcher until I got Jeffrey Dahmer's book, "Muscle Division made easy".
'Damn, whats that smell Jeff? - Ahh I got given some pork but it went bad.
I had some meat in my freezer, it went bad oh and I had a fish that died
Damn. Stop feeding fish bad meat.
"it's just my drill bits overheating".
'Whats in the Keg Jeff? - Ahh its just 3 corpses bathing in an acid bath.
Dahmer was BOSS Level when it came to Evil, Sinister psychopaths lol
Oh yes. BEYOND depraved. theres some sick sick fucks out there.
This is what works for me
1. Back and Biceps
2. Chest and Triceps
3. Legs
4. Shoulders, abs, some cardio
5. start over or rest just depends. I don't take more than one day off.
Solid split, brother … I actually used to run something really close to that. Back then I’d hit shoulders, bis, and tris together on day 4, and kept abs 3x a week and fasted cardio ED, steady. Last year I was only doing legs once a week, but switched things up this year to bring them up more.
Rest days were about the same too …just one max, then back at it. That setup worked great for me for a full year, solid structure.
For sure man its guys like you that I learned this setup from. It has done me a lot of good, I probably should do more cardio but I always worry about losing muscle. I was on reta and got pretty skinny so now I want to bulk up some.
Solid effort, brother. You’re clearly trying to refine your split, which already puts you ahead of most people.
If you’re not fully convinced by your current layout, I’d suggest giving a PPL (Push/Pull/Legs) structure a try … it’s simple, effective, and easy to scale up or down depending on your recovery.
Example:
Day 1 – Chest + Shoulders + Triceps
Day 2 – Back + Biceps
Day 3 – Legs (Full)
Day 4 – Rest
Day 5 – Chest + Shoulders + Triceps
Day 6 – Back + Biceps + a small weak-point stimulus - 2 working sets (like calves)
Day 7 – Legs (Quads focus + 1–2 Hamstring exercises )
You’ve gotta adjust based on your own body’s needs … I’m just throwing out some ideas.
That structure hits everything twice per week with enough recovery between push/pull sessions.
Personally, I’m running an Upper / Lower / Full Arms (Shoulders, Bi’s, Tri’s) setup … 5 training days total. Been training for over a decade and tested every style: high, moderate, and low volume.
Right now, I keep volume moderate-to-low but intensity maxed out … meaning heavy weights, high effort, and close to failure.
From a science standpoint, hypertrophy is mostly driven by mechanical tension and proximity to failure, not just volume. Fatigue isn’t the goal … stimulus is. CNS fatigue is just a sign you’re doing something inefficient.
IMHO…
No matter what split you pick … train with intent, chase failure, and let recovery guide your adjustments. PPL is just a solid base to build from, especially for 6-day training weeks. You can tweak it endlessly once you see how your body responds.
Good luck, brother man
Well said on the needs of your bodies recovery.
For the last month I have been running my asdjusted PPL split. For roughly 7 months i was running PPL 3 days on 1 day off and my CNS fatigue got pretty rough. My theory is I am not eating enough food to recover fully. So how i changed it was add a "rest day" eod.
Day 1 - chest / shoulders/ traps/ tris
Day 2 - stairmaster 20min / ab work
Day 3 - back / bisexuals
Day 4 - stairmaster 20min / ab work
Day 5 - legs
Day 6 - stairmaster 20 min / ab work
Day 7 - chest / shoulders / traps / tris
No real "rest day" has been needed in over a month and my cns fatigue has left the building. Will stick to it as long as my lifts keep going up!
Don't @ me with "well just eat more food bro" from the mesomorphs
Absolutely, brother … that’s exactly how it should be done. You’re tuning your split based on your recovery and lifestyle, and that’s something most people overlook completely.
CNS fatigue isn’t just from training volume … it’s from everything outside the gym too. Work stress, poor sleep, low food, even emotional load all add up and eat into recovery capacity. The body doesn’t differentiate where stress comes from.
IMHO, intensity over volume any day for hypertrophy. You can grow with lower volume if effort and load are there. The key is balancing stimulus and fatigue, not chasing exhaustion for the sake of it. Most people fry their CNS before they even get close to true failure.
That new setup of yours makes total sense … alternating heavy training with lighter cardio/abs days keeps systemic fatigue under control while still keeping blood moving and recovery high. That’s smart approach.
Btw…You ever try an Upper/Lower split for a few months? It’s killer for strength and size.
Something like:
• Upper
• Lower
• Off
• Upper
• Lower
• Off
• Off
Sounds minimal on paper, but when you’re training with true intent, you’ll realize how effective it is. Great way to grow while keeping intensity high and fatigue low.
If you ever get the chance, check out Jordan Peters’ training philosophy … pure gold when it comes to intensity management and stimulus-to-fatigue ratio. The man’s a monster when it comes to applying logic to hard training.
I think we’re on the right track, bro…just dialing things in and learning as we go. There’s always something new to pick up and apply, but at the end of the day, it’s all about doing the basics right and staying consistent.
I started watching tbjb videos, some high quality gems! These episodes will be perfect to listen to for car drives and stairmaster
No. I have never trained upper, lower how he has laid it out and it sounds interesting. He just may convince me to start putting a plan together for next year.
Seen some great gains over the last year and Feb is my year anniversary advanced, I'm down to mix it up and try something new next year , thanks homie
Thanks brother for these tips, I will definitely take them into consideration ------------
Anytime, bro. That’s what we’re here for.
Mikey is a cop don't fall for hit it's a set up! He's gonna arrest you then confiscate your package for personal use...
I guess this clown really believed that.
And this is exactly why i don't even be on this bozo ass shit anymore. Nothing but a bunch of fools man. Try an be friendly and you get disrespected like that. Where I'm from someone calls someone a cop that shit ain't funny and Def not cool.
And far as you @Bronx im really in the bronx clown so come see me in Kingsbridge nigga maybe you would stop asking dumb simple ass questions about working out. Was tryna help your silly ass. And maybe even go to the gym but your scrawny ass couldn't workout with me anyway.
Man i wish i could see just one of yall in the town.
And @Gotem69 don't ever try playing with me like that again. Obv you all will do what u want cuz your safe on this here internet. But have some respect not everybody on this are civilians.
Lmfao I don't think he did my guy if he did he's probably a broccoli head everyone needs to lighten up I get it's 2025 and no one can joke bc ppl are way to sensitive but this is a forum for guys using gear and peptides not butt plugs. Let's remember guys trumps in office now not Hillary. I joke like I do on here the same as I do in person maybe you should reconsider injecting synthetic hormones in your body if you get that upset over me saying you're the popo as a joke do you seriously think I'd air that out if you were? Funny thing is I got two friends ones a police officer on swat and the other s detective and they don't engage in forums and would never some ppl value there careers more grown man shit...
Cops up there don't do shit to prevent crime anyway so relax.
Fuck cops number one.
And all the shit i did to help your ass out. This shit never ceases to amaze me.
Sensitive right. It's called respect. And being on this just makes me more mad cuz i can't do nothing to the person on the other end. Go o.d. on mots-c fat boy.
Lemme know when u get that pro card. Lmaoooo
Went from respect the cops to fucking the cops real fast...Brotha man whatever demons you're dealing with in real life I hope you get it sorted out. Nothing I say to you will get you in the right headspace. Resentments are like drinking poison trying to harm the other person I'll leave you with that one tip. You pointed me to good sources on another forum and I thanked you several times for that did you want me to send you money or some shit? I joke with ppl I fuck with it was in good fun never ment to offend you.
Praying for you my guy.
Wtf u talking bout boy...
I said it's disrespecting to call someone a cop.
And you would get put out on your head over there around Yankee stadium nigga..
Lmaoooo i would love to see you over there. Makes Chicago like a walk in the park.
Fuck cops
Everyone was calling me a cop cuz my punisher profile pic lol
Do you live by your own code or not bc you using that word nigga clearly means you don't...
Guys if you had read my bio, you might have noticed that I live in Europe, So you can imagine by yourself that I didn't fall for it, you should relax more and live a more peaceful life lol
Yeah whatever.. get a gun
Haha eroids is awesome. Mets or Yankees? @Mikeyt84LINY
I grew up in long Island and my dad took me to mets games when i was a kid cuz he would get the tickets from his job when the salesmen had extra, for free. Shey stadium i found a purse with 700 on the way out one and that was mid 90s i was only 9 out sobering my dad kept it and mailed the lady her ID
Hahaha at least you gave her id back. I found a cell phone one time when I was a kid back when they were REAL expensive and the lady that owned it must've called me 100 times. I feel bad to this day for not giving it back.
Live and learn.
Fuck baseball!!!! Ahhh only pussies like baseball you must think I'm a pussy!!! Don't let me catch you at yankee stadium!!!
Giants all day real man play football!!!
That's why we drafted cam bc he runs the ball like a real man ahhhh!!!!
Football is for fags. Sf giants.
Is it still gay if I'm getting paid?
Gay for pay only..
Gay for pay is ok unless the balls touch ...lol @Gotem69
Mine are super tiny from the gear so it never happens one of the main reasons I run cycles for tiny balls
It's not gay if you wear socks, I just keep socks on.
I must be a pussy then.... Dodgers all day.
Say it to my face catch a flight to catch a fight!
Yeah say what you say but i swear to fucking god right now. If you were face to face with me I'd fucking kill you. Dead ass.
Call me what you want fake this blah blah blah but that's a straight solid stone cold fact pussy.
Buddy come on, you are taking this way too seriously and getting worked up over nothing. I genuinely don't think he was being clever with you initially, he was just having a joke about cops and trying to have a laugh about it with you. There's no point in getting wound up and giving yourself high blood pressure over fuck all mate
Well said
Exactly it was a joke never once were my intentions to offend him like he's mentioned we shoot the shit on tele my goal was to bust his chops like we all around here I know his background now if i threw it the word bitch I'd see that as a line crossed... it was a joke now I know not to joke with him.
I am good friends with you both, and its sad to see you both fighting over what really is just a misunderstanding. Nothing positive ends up coming of any of it after hours of going back of forth other than a thudding heart and a headache lol
It’s the hood in him. It never goes away. You can mask it but something will trigger it. It’s like if someone called me a bitch. They will get checked. Call me a snitch you will get checked. Some shit isn't taken lightly.
Yeah it was all just a misunderstanding snitch I could see as disrespect but cop in a joking manner didn't think it was my bad Mikey
By saying hes a cop you are implying that he is cooperating with them basically a different way of calling him a snitch.
Also Mikey might be on 600+ tren a week lmao so he’s ready to jump.
I was saying he literally a cop and will arrest and confiscate his goods and use them as a joke. Now if I was like he'll snitch you out I could see that as not a joke but yeah it's gotta be the tren. Some dudes gotta leave that mentality behind if not you'll always be asking for money on
Your books...
But I don't understand if he lives by a certain code but he can use the word nigga... that's contradicting.