Which workout split is best for bulking? (2023)

Table of Contents

Which split is best for bulking?

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.

(Video) The Best Workout Split To Gain Muscle
(Alex Eubank)
Is 5x5 good for bulking?

For those looking to mix up their workout regimen, the 5x5 training program is one of the most respected and most efficient regimens for gaining lean muscle mass. It's important to note, however, that whenever you're looking to gain muscle mass, or bulk, to be in a caloric surplus, to help with protein synthesis.

(Video) The Best Workout Split for MAXIMUM Muscle Gains
Is Bro split good for bulking?

This theory is also backed up by research (4) done by Gomes et al. in 2019, so you don't need to keep your muscle protein synthesis high. Therefore, rest assured, the bro split does an amazing job at building muscle and needless to say it is very effective.

(Video) How To Bulk Up Fast As A Skinny Guy | My Complete Guide
(Joe Fazer)
Is full body or split better for mass?

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.

(Video) Which Workout Split is Best? (ft. Huberman Lab Podcast)
What is the Arnold split?

In the Arnold split, forearms are hit on the same day as biceps and triceps. He would work his forearms through supersets until the flexors and extensors were torched. The forearms were done towards the end of the workout, working them through a wide range of reps to stimulate the most growth.

(Video) My Current Bulking Workout Program
(Joe Fazer)
Which routine is best for gaining muscle?

The best way to build muscle is to perform compound exercises which recruit multiple muscle groups. According to Zack George, personal trainer, gym owner, and the UK's fittest man, there are five main movements to focus on. These are deadlifts, squats, pull-ups, bench press, and shoulder press.

(Video) My WORKOUT, DIET & SUPPLEMENTS Lean Bulk Plan | Building Muscle While Minimizing Fat Gain
(Bret Mossing)
How many sets for bulking?

Reps for muscle growth

In order to get bigger and stronger, you must ensure your muscles work harder than they are used to. Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size.

(Video) Best Training Split if You Are Natural
How often should you train when bulking?

You don't have to do a lot – just aim for about 2 20-30-minute sessions a week.

(Video) The Best Workout Split for Intermediate Lifters
Is 5x5 for mass or strength?

A 5×5 workout comprises compound barbell movements — like squats and deadlifts — using heavy weights and lower repetitions per set. As the name implies, a 5×5 workout usually involves 5 sets of 5 repetitions. The goal is to build strength in compound movements by adding weight every time you do the workout.

(Video) The Ideal Split for Building Muscle Mass
(Mind Pump Show)
Is the Arnold split good for muscle growth?

The Arnold split is an effective hypertrophy program. Because you train each muscle group twice per week, you can gain muscle mass and increase muscle size within a relatively short amount of time.

(Brandon Clark)

Why do pros use 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.

(Video) Which is the Best Workout Split for Maximum Gains?
(Smart n Fit)
What is the best split for a natural bodybuilder?

Other good splits include:
  • Upper/Lower/Upper/Lower.
  • Whole body/Upper/Lower.
  • Push + quads/Pull + hams/Push + quads/Pull + hams.
  • Chest + biceps/Legs/Back + triceps/Delts + rear delts and traps.
Oct 7, 2020

Which workout split is best for bulking? (2023)
What does a bro split look like?

A “bro split” refers to any workout routine (or “split”) that trains different body parts (or muscle groups) on different days. For instance, training arms one day, chest another, shoulders another, and so on.

Is full body split good for hypertrophy?

Using a split routine under such circumstances only trains each muscle once a week. By using a full-body workout routine, you can keep muscle protein synthesis elevated all week long, even with a limited number of sessions per week. This leads to increased muscle growth – also known as hypertrophy.

Is a 4 day split good for mass?

Absolutely. In fact, for beginners and intermediate lifters, 4 workout days per week is actually the most ideal for building muscle and strength. It allows you to keep the intensity of your workouts high and get adequate recovery in-between sessions, which is the perfect recipe for building muscle and strength.

What split do bodybuilders use?

The Traditional Bodybuilding or Bro Split
  • Day 1: Chest.
  • Day 2: Shoulders.
  • Day 3: Back.
  • Day 4: Arms (Biceps & Triceps)
  • Day 5: Legs (Quads, Hamstrings & Calves)
Jul 2, 2022

What kind of split do bodybuilders do?

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.

Did Arnold train 5 hours a day?

Even though Schwarzenegger is still very active by most people's standards, his current regime isn't a patch on how the former Mr. Olympia used to train — as a competitive bodybuilder, he would lift weights for five hours a day, he said.

How to gain 10lbs of muscle?

What (and How) to Eat to Gain Muscle Fast
  1. Eat More Than You Think. According to Ryan, the first step to building muscle and strength is being in a caloric surplus. ...
  2. Load up on Protein. ...
  3. Increase Your Meal Frequency. ...
  4. Carb Up After Your Workouts. ...
  5. Drink Your Calories if Necessary.
Dec 3, 2021

How many reps should I do if I'm bulking?

Training for Muscle Size (Hypertrophy)

If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12.

Should you lift heavy when bulking?

As the point of bulking is to pack on muscle, it's important to lift heavy in a moderate rep range of about 8-12 reps per set. Base your workouts around compound lifts like the squat and bench press, and add in assistance exercises to focus on particular muscle groups.

Is 4 sets of 8 good for bulking?

Reasoning: A moderate range of 4 sets of 8 reps allows the lifter to handle loads that stress the muscle quickly while facilitating sufficient time under tension.

How long should a bulking stage be?

Bulking is a phase of bodybuilding

Bulking is the muscle-gaining phase. You're meant to intentionally consume more calories than your body needs for a set period — often 4–6 months.

How long should my bulking workout be?

You should aim for 90 seconds of rest between sets and three minutes of rest between exercises. Your workouts should not last longer than an hour when using the right amount of time devoted to rest.

How long should bulk last?

A bulking phase can last anywhere from 1 month to over 6 months or longer, depending on your goals. To start bulking, add a given number of calories to your typical daily calorie intake.

Does 5x5 work for biceps?

The biceps curl works less overall muscle mass than the chin-up, but it's still a valuable exercise, and it's the best exercise for building biceps size and strength. And because StrongLifts 5×5 doesn't have chin-ups, biceps curls are even more essential. The same is true with your triceps.

Will StrongLifts 5x5 build big arms?

StrongLifts 5x5 already works your arms. Pressing the bar on the Bench and Overhead Press works your triceps. Pulling the bar on the Barbell Row works your biceps. Gripping the bar hard on Deadlifts and Squats works your arms.

How heavy should 5x5 be?

At this point, you may be wondering about the best “percentages of your percentages” when doing your 5×5 workouts. The most common figure I see is that a 5×5 workout is best done with about 81% of your 1RM. That works out to about 90% of your desired 90% intensity.

What did Arnold do to get so big?

Arnold's training schedule is considered high volume by today's standards. He did as many as 26 working sets on large muscle groups such as back, chest, and shoulders. And since he broke down the legs into the quads, hamstrings and calves, he frequently did as many as 61 sets on leg day.

Should I do PPL or Arnold split?

Parting Notes. As you can see, the Arnold split is clearly better for developing muscle mass in the “show muscles” of the upper body, whereas push/pull/legs is better for achieving a more well-rounded training stimulus.

Why was Arnold's physique so good?

Arnold trained hard, and there were no secrets to his gains other than pounding out the sets and reps with good heavy weights. Of course we all eventually had injuries to deal with that changed the game, but in the early days, there was nothing more fun than intense, heavy training with classic movements.

Is Bro split or push pull better?

A push/pull/legs can be beneficial for powerlifting, the bro split can be better for bodybuilders, but the upper/lower body split can be good for maximizing strength and hypertrophy.

What are the disadvantages of doing splits?

Muscles, hamstrings, and joints are all involved, and could be at risk for injury. “An athlete can tear the soft tissues or injure joints, making it difficult to recuperate and continue training,” says Aoki.

Is bicep and chest a good split?

Yes, chest and biceps can be trained together in a single workout safely and effectively. While many will train their full upper body or have days dedicated to just chest or biceps, combining chest and biceps on the same day can help you maximize training efficiency. It also allows you to follow many push-pull splits.

Which split is best for cutting?

I suggest most lifters choose a 4-5 day workout split when cutting. My go-to splits are either a 4-day (upper, lower, upper, lower) split or a 5-day split that has a lifter training most muscle groups at least twice per week.

What is the most effective 12 week mass building workout?

The Program:
  • 2 sets: Incline dumbbell press.
  • 2 sets: Deadlifts.
  • 2 sets: Incline Hammer Strength press.
  • 2 sets: Lat pulldowns.
  • 2 sets: Dips.
  • 2 sets: Barbell rows.
  • 2 sets: Dumbbell pullovers.
  • 2 sets: Machine rows.
Mar 22, 2019

What is better than a bro split?

The PPL split is great for making your whole body grow, but if you specifically need to improve shoulder caps or biceps or triceps, you may well be better off incorporating the bro split for those areas.

Why is full body better than split?

Other reasons for choosing full-body workouts instead of split workouts include: Full-body workouts generally yield a higher total energy expenditure per session (i.e., you burn more calories). It's no big deal if you miss a workout.

Is more rest better for hypertrophy?

This study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.

What is a good bulking split?

5 of the Best Workout Splits
  • Monday: Upper Body (Push Focus)
  • Tuesday: Lower Body (Squat Focus)
  • Wednesday: Off /Active Recovery.
  • Thursday: Upper Body (Pull Focus)
  • Friday: Lower Body (Hamstring and Glute Focus)
  • Saturday/Sunday: Off.

Is working out 4 days a week enough to bulk?

Strength training 3-4 days a week is usually sufficient to build muscle. You can also work out 4-5 days a week and do muscle splits (chest/arms, back/abs, lower body, for example) on different days. If you want to build muscle, the intensity of your workouts is more important than the frequency of your workouts.

Is 4 times a week enough to build muscle?

If you really want to see results reflected on the scale and continue to make progress over time, you need to commit to working out at least four to five days per week.

What split does Chris Bumstead do?

Chris Bumstead trains 6 days per week using a traditional bodybuilding bro split. He trains one major muscle group each workout, such as his chest, back, or quads.

Is Upper Lower split good for bulking?

An Upper/Lower split can effectively target each major muscle group and can provide enough stimulus to elicit muscle growth. A recent study found that an appropriately designed Upper/Lower can lead to muscle growth in as little as 8 weeks.

Are 3 day splits good for mass?

3-day splits are better for bulking because it can quickly add mass with a strict workout and a proper diet. One reason why it would not be good for cutting is because in cutting you are shedding fat, normally by doing cardiovascular exercises.

Which is better PPL or Arnold split?

Parting Notes. As you can see, the Arnold split is clearly better for developing muscle mass in the “show muscles” of the upper body, whereas push/pull/legs is better for achieving a more well-rounded training stimulus.

Should I do a bro split?

Additionally, if you program properly, you can also allow adequate time to recover between sessions so you can continue to train effectively. So, the answer is yes, Bro Splits can be effective. However, there is not anything specifically magical about splitting workouts this way that makes them vastly superior.

Does CBum take rest days?

I train back, chest, hamstrings/glutes, shoulders, and quads all on separate days. People often ask what days I train certain body parts and my answer is I don't. I have a 5 day rotation and rarely take days off unless I feel I need to.

How low should I cut before bulk?

Summing It Up. It's pretty simple. If you're lean enough to bulk (10-15% body fat or less for a man, or 18-23% or less for a woman), you should probably bulk first. If you're above these ranges, you should cut first.

Should I start with a cut or a bulk?

Should you bulk or cut first? Generally, it's better to bulk first and then cut if your goal is to build muscle. But, again, it all depends on your goals. Bulking first and then cutting allows you to increase muscle mass and then cut down excess fat or weight you gained during the bulk.

How many times a week should I train for mass?

A training frequency of once a week will get you bigger muscles, but research as highlighted below shows that a training frequency of 2-3 times per week is more effective in reaching this goal.

Can I bulk 3 days a week?

You don't have to follow a professional bodybuilders 5-days a week workout routine to build a solid, strong and muscular physique. In fact, if you are a novice, beginner, or just weight training for general fitness, you'd most likely benefit best by training only 3 days per week.

Is 3 days a week enough for bulking?

Training 3 days per week. Three workouts a week is a common go-to for beginners and those looking to get lean, but works great for muscle gains as well as it provides more exposure to a training stimulus than most are used to.

What is the best 3 day split for muscle building?

The best 3 day splits for building muscle are the Push Pull Leg and Classic Bodybuilder splits because they offer greater volume on your muscle groups per workout session.

You might also like
Popular posts
Latest Posts
Article information

Author: Mrs. Angelic Larkin

Last Updated: 25/03/2023

Views: 6007

Rating: 4.7 / 5 (47 voted)

Reviews: 86% of readers found this page helpful

Author information

Name: Mrs. Angelic Larkin

Birthday: 1992-06-28

Address: Apt. 413 8275 Mueller Overpass, South Magnolia, IA 99527-6023

Phone: +6824704719725

Job: District Real-Estate Facilitator

Hobby: Letterboxing, Vacation, Poi, Homebrewing, Mountain biking, Slacklining, Cabaret

Introduction: My name is Mrs. Angelic Larkin, I am a cute, charming, funny, determined, inexpensive, joyous, cheerful person who loves writing and wants to share my knowledge and understanding with you.