Sunday, December 3
    1 Month Vegan Challenge
    Workout For Men

    The Best Workout Split for MAXIMUM Muscle Gains

    Updated:21 Comments



    Whether you are following a total body workout split or a bro split (or any variation of) you are going to want to watch this video.

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    21 Comments

    4. Luis Miguel on

      i have been doing a p90x split but using Athlean advice for abt a year.now – including mentzer stuff for the past month or more. In the lasr month i fucked up by shoulder/tendon(s) because of it. Prob wasnt getting enough rest for tendons even if enough for glamour muscles. Time to switch to a different menthod(s) and splits.

      Reply
    6. The Rucker on

      I did the classic push-pull leg for many years. What I've found with me, I need an extra day to recover. My bench press performance has been very variable. Now I train for 3 days, then a day off and start the 3 days again.

      My new split: Day 1: Chest, Mid-Delts & Arms, Day 2: Legs & Abs, Day 3: Back & Shoulders.

      I've found out, my mid-delts only grow if I exercise them more often. Therefore, on the 1st day only the mid-delts and on the 3rd day the complete shoulder.

      Reply
    7. Bob Decker on

      At 67 yeas of age I've returned to the gym after a 20 year hiatus. Because it takes longer to heal when older I've chosen to do a three day split: Chest/Biceps, Legs/Shoulders, Back/Triceps. In my 40s I did a six day split. Did not get "large" but definitely got strong.

      My current workout looks like this:

      Chest/Biceps
      – Decline DB press
      – Flat Bench BB press
      — Incline BB press
      – Machine peck flies
      – EZ Bar Curls
      – Hammer Curls
      – Machine Preacher Curls
      – Cable Curls

      Legs/Shoulders
      – Squats
      – Deadlift
      – Machine Leg Extensions
      – Seated Leg Curls
      – Machine Hack Squats
      – Seated Machine Calf Raise
      – Seated Arnold Presses
      – EZ Bar Upright Rows
      – DB Shrugs
      – Machine Delt Flies

      Back/Triceps
      – Bent BB Rows
      – Lat Pull-downs
      – Seated Rows (V-bar)
      – DB Tripod Rows
      – Flat Bench BB Tricep Extensions
      – Standing DB Overhead Extensions
      – Tricep push-downs
      – Incline Bench DB Tricep Extensions

      I realize the routine will have to be changed up in the near future but for now I'm seeing nice results.

      Reply
    8. GTCam on

      My recovery needs more time than 6 day week approach. My requirement seems to be about 2 days in between minimum. So between once or twice a week. Legs & upper body.

      Reply
    9. Mike on

      I've gotta say, it's extremely offputting to work out at LA Fitness where there are too many people and working out just isn't fun (especially with the large percentage of douchebags roaming around). As someone who can't afford a home gym (where working out would be FUN, and is an introvert), any suggestions to overcome my pussiness?

      Reply
    13. Preston Smith on

      I don't know I've been doing shoulders on 1 day and then chest another day and then back the next day and then Arms the next day and then forearms Then glutes and then legs and those just fall on whatever day I do them on

      Reply
    18. Rob Evans on

      all you need to do is go to failure watch dorian yates training videos you can do one set only and do 10 solid reps aslong as you push yourself cnt do anymore..or if you didnt try hard enough to another set but make sur eits failure no need to complicate things its simple

      Reply

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