What is the Arnold split?

The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It's a muscle-building program that's designed to help you increase muscle mass and improve your physique. Because of its high amount of volume, it's only for advanced lifters.

What days are the Arnold split?

Day 1: Chest and Back. Day 2: Shoulders and Arms. Day 3: Legs. Day 4: Chest and Back.

Is the Arnold split better than PPL?

If you are focused on aesthetics and muscle development, the Arnold split is definitely worth considering… but if you're more interested in more all-round strength and perfecting your big compound lifts, a PPL split may be a better choice.

What split does CBum do?

The CBum Workout Split is a training split used by Chris Bumstead to target different muscle groups on different days of the week for maximum muscle growth and recovery.

What split do most bodybuilders use?

The Push/Pull/Legs Split

The most popular way to combine your muscle groups into a three-day split is probably the Push/Pull/Legs (PPL) split. That entails training your pushing muscles (chest, shoulders, and triceps) on day one, pulling muscles (back and biceps) on day two, and legs on day three.

What if Arnold Competed in Bodybuilding Today?

What split is best for strength?

Which split is best for maximum hypertrophy?

The Upper/Lower Split Maximizes Hypertrophy

This is best explained by the fact that splitting lower- and upper-body sessions allows for more training. With two workouts per muscle each week, you can include more sets, reps, and weight. This increased volume is always better for hypertrophy than a lower training volume.

What split do powerlifters use?

A 6-Day powerlifting split breaks up the workload of a lifter so they can get the most out of their training each week. By building a program that spreads itself over six days, the lifter can focus each day on a different lift or training method each day to develop their overall strength.

What is a bro split for strength?

What Is A “Bro” Split? As mentioned above, a bro split is simply a training split where a trainee would concentrate on training one or two muscle groups a day. Since you only train a couple of muscles each day, bro splits plans on you training 5 or 6 days per week to hit every muscle every week.

Why do all bodybuilders do bro splits?

The pros are that following a Bro Split can allow you to easily focus on one major muscle group at a time and ensure that you hit each muscle group with adequate volume in each week. Oftentimes people will overlook some muscle groups like shoulders which can require a significant amount of volume to grow.

Do pro bodybuilders do bro splits?

An experienced bodybuilder might split their body parts into five or six workouts and work a single muscle group each training session. Today, the bro split is the type of workout split most widely used by bodybuilders. Virtually all competitive bodybuilders use some variation of this kind of training split.

How to do the Arnold split?

With the Arnold split, you work out six days per week and train each muscle group twice per week. The typical muscle group breakdown of the Arnold split is chest and back, shoulders and arms, and legs. Volume is high, with three to four sets for most exercises, and anywhere from 6-25 reps in a set.

What is the best split for advanced bodybuilders?

What is the best split for older lifters?

4. Lower/Upper/Full Splits. On that note, I love using a 3-day Lower/Upper/Full Body split with older lifters. It's probably my favorite 3 day per week plan for ALL lifters, but it works especially well when we're trying to maximize recovery and spread out the stress of doing multiple big lifts per session.

Should powerlifters bulk or cut?

If you are in a weight class sport like powerlifting, it can make sense to stay a bit leaner, since having more muscle in comparison to your competition in the same weight class can give you and advantage.

What is the highest reps for hypertrophy?

What Rep Range is Best for Muscle Growth? Research (Schoenfeld et al. 2017) suggests that hypertrophy can be achieved throughout a wide range of rep ranges, approximately 5 to 30 reps.

How many reps are best for muscle hypertrophy?

A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains. A high repetition scheme with light loads (15+ repetitions per set with loads below 60% of 1RM) optimizes local muscular endurance improvements.

What is the most effective muscle hypertrophy?

For strength hypertrophy, 6-12 reps with moderately heavy loading 75-85% 1RM are most effective. For the best all-around workout, I recommend pyramiding up in weight over the course of your working sets. This will maximize hypertrophy and still work the high and low end of the spectrum.

Is A full body workout better than a split?

While full-body workouts have a wide range of benefits, a split workout regimen may be the best choice if your goal is to increase mass. Because a split workout allows for increased intensity, volume, and recovery time for each muscle group, it is more conducive to building muscle mass.

What's the best bro split?

How many days a week did Arnold Schwarzenegger workout?

While preparing for bodybuilding contests, Arnold would frequently train six days a week, twice a day, with an aim to target each muscle group three times a week — a staggering amount of volume, even for professional bodybuilder standards.

Is Bro split bad?

Bro Split: The Cons

If you're only able to make it to the gym two or three times a week, for example, you'll be better off with a full-body workout, or an upper/lower/full body hybrid. A bro split isn't ideal if your main goal is to increase maximal strength in a compound lift like the squat, bench press or deadlift.

Is PPL the most effective split?

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

What is the best split after PPL?

Is PPL split good for bulking?

Probably not. But it's another viable approach. There are many good ways to build muscle, it's just that a push/pull/legs split is not one of those ways. If you want a customizable workout program (and full guide) that builds these principles in, check out our Outlift Intermediate Bulking Program.