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Questions tagged [splits]

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Which ones are better for my gains, 48-hour-based splits or 72-hour-based splits?

I exercise daily. I can do it this way: pull, push, legs, pull, push, legs, and so on. As a result, my pull muscles, for example, have a 72-hour recovery time. I can also split my leg exercises into ...
Sergey Zolotarev's user avatar
1 vote
1 answer
106 views

Pressured on time, thinking of doing full-body workouts instead of splits

I've always done some split, 3-way, or upper/lower splits, but due to lack of time, I want to start doing full-body workouts and two a week. Each workout should include all major muscle groups: Legs, ...
Fralle's user avatar
  • 173
2 votes
0 answers
342 views

Full Body A/B Split Workout Review

I've been working out for a while now, doing different programs (SL 5x5, GZCLP, various full body routines). Since my weeks vary in busyness and I want to throw in some other activity occasionally (...
Justin Hehli's user avatar
3 votes
1 answer
225 views

How Can I Optimize my Bench Press Training

Last week I learned that my states RAW bench press record in my weight class is only 15-25 pounds heavier than my current 1RM, so I am going to break it. The record is sitting at 286.60 lbs, and ...
Eric Warburton's user avatar
0 votes
0 answers
67 views

Is my calf supposed to hurt while I’m doing the half middle splits?

I started learning the splits 3 months ago and while stretching my right half middle split, my extended leg tends to shift to the side and my calf hurts. I try to keep it straight but it makes my calf ...
Sana Gurin's user avatar
4 votes
0 answers
155 views

Has any man achieved slow high kicks in their 30s?

My goal is to be able to do a slow, controlled side-kick movement significantly above waist level (ideally, head-height). Is there any evidence-based training program that would lead to that? I have ...
rinspy's user avatar
  • 141
0 votes
1 answer
162 views

Best split for intermediate bodybuilder wanting to gain mass and work on smaller muscles too

I have been doing 3 day full body workouts for almost a year, deloading when necessary and changing reps, exercises, etc.. an example of a day is this: Chest bench press or shoulder press/incline ...
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0 votes
1 answer
119 views

Will I benefit from a split routine

About me I'm 15 yo, can do 10 dips, 10 pullups, my max weighted pull up was 22 kg. My routine is the following(it's the Fierce 5 Dumbell Full-Body one): Workout A Split Squat 3x8 (each leg) Bench ...
Kedel Mihail's user avatar
2 votes
1 answer
867 views

What would happen if an adult was forced into a right split?

I have been reading there is no physiological reason why everyone cannot do a split. Each leg can form a 90 degree angle with the torso independently so there's no reason you can't do a split. The ...
Derek Fulton's user avatar
0 votes
1 answer
5k views

What are the stretches in the Blogilates "Journey to Splits" program?

I was looking for a resource on achieving the splits, and stumbled on the Blogilates #JourneyToSplits program. The stretches included in the program are these (details in the linked blog post): My ...
Haem's user avatar
  • 101
4 votes
1 answer
339 views

I'm 35. is a split achievable?

I've always been very inflexible and it never bothered me until five years ago. Flexibility began to transpire as the missing link to my climbing improvement. Since then, I've taken up acro-yoga. I'm ...
user31220's user avatar
0 votes
0 answers
303 views

How can I split Starting Strength or Stronglifts 5x5?

Starting Strength, Stronglifts 5x5 and Madcow 5x5 are popular and similar barbell strength training programs. They all use the same lifts and use sets of 5 and trains the full body 3 days a week. ...
Andy's user avatar
  • 3,717
2 votes
1 answer
164 views

Exercise Order in a Push-Pull 2-Split

I'm currently building myself a 2-Split Push-Pull workout routine and have a little struggle with the order in which to put the exercises. Three rules of thumb I was following with my previous Upper-...
Suimon's user avatar
  • 875
0 votes
0 answers
380 views

Push-Pull Workout Routine without a separate Leg-Day?

I'd like to, in the future, use a Push-Pull workout routine without a separate training day for my legs. In a 3-split the extra training day for legs essentially would result in something like an ...
Suimon's user avatar
  • 875
2 votes
1 answer
364 views

Stretching full body after upper body workout?

I include stretching into every workout - after the workout itself. Since I'm doing an upper-body (Upper Back, Chest, Shoulders) lower-body (Legs, Lower Back, Belly) split I got to a question, which I ...
Suimon's user avatar
  • 875
4 votes
1 answer
3k views

Can I use hip adductor machine to stretch legs for splits?

I'm using a hip adductor machine to stretch my legs for splits. I set the angle selector to 3rd position from maximum, set weight to 65kg, and allow it to apply pressure to stretch my legs for 2 ...
Ivan Koshelev's user avatar
6 votes
3 answers
2k views

One set 7 days/week vs 2 sets 3-4 days/week to optimize both strength and hypertrophy

For strength/hypertrophy, is there any evidence that better results are achieved by doing a lower volume workout 7 days a week instead of a higher volume workout 3-4 days a week, or vice versa, ...
Jonathan Ray's user avatar
1 vote
1 answer
3k views

If optimal rep range is 8-12 for hypertrophy, why does my aesthetics focused program has 5 reps for some workouts?

I've been following coolcicada's PPL routine for a while and I love it, but I choose this program over others just because the creator claims it's hyperthropy and aesthetics focused, he doesn't talk ...
user avatar
4 votes
1 answer
153 views

Optimal sequence of workouts during split routines

Assuming Person A, Person B and Person C trains chest and back the same day. Person A performs 9 sets of chest first then proceeds to 9 sets of back. Person B performs 9 sets of back first then ...
Zaitorious's user avatar
3 votes
0 answers
56 views

Will the 'split test' work for right splits, and not only middle splits?

I really want to get my right splits so does the 'split test' also work for right? or is it only for the middle? I have been trying to get my splits for a while and the closest I get is my splits for ...
caleigh's user avatar
  • 31
4 votes
2 answers
23k views

Squatting a day after Deadlift

In my Push Pull Leg Split, I'll be doing Deadlift on Pull day and next day, i.e leg day, I'll be doing Squats. Is there any problem doing this? Will you get any injury due to both have a great presure ...
HardGainer's user avatar
2 votes
0 answers
84 views

Should I Alternate My PPL Workout To Avoid Adaptation? [closed]

I've been doing PPL / Rest(yoga) / PPL 6 days a week for the last 2 months. I absolutely love this program and I made a lot progress during it. My question is should I start alternating my reps/sets ...
user avatar
1 vote
1 answer
604 views

If I could do a split as an adolescent, can I relearn to do a split now?

When I was in middle school, I could do full side and front splits. I even occasionally did at school the party trick of setting one foot on each chair and controlling my descent into a full split as ...
Sean Duggan's user avatar
  • 9,146
1 vote
0 answers
43 views

warming up to increase splits

I'm working currently on increasing flexibility in my adductors (specifically the left leg, since it is stiffer than my right), and eventually would like to be able to do a full side split. Should I ...
kevin's user avatar
  • 11
2 votes
1 answer
484 views

2-day split with weak grip: vertical/horizontal or push/pull?

I have been doing a full-body workout for five months now. The main pull exercise was the inverted row. I have been lowering the Smith bar since I started five months ago. Currently I am "lifting" 66%...
Mephisto's user avatar
  • 2,946
3 votes
2 answers
566 views

Which muscles to train and how for horizontal oversplit?

I have become extremely flexible within two months after changing my squats going totally down with slow negatives/aggressive up-down, it has improved my vertical split massively. Side oversplit looks ...
hhh's user avatar
  • 747
0 votes
1 answer
170 views

one day - left arm, next day - right arm

Is it ok to train only one arm in this day and then next day the other arm. I am asking because now I am training left and right biceps for example in the same day and feel rather tired in the end ...
Maxim Yefremov's user avatar
6 votes
2 answers
17k views

Should I do my deadlifts on leg day or on back day?

The way my workout is split is as follows: I do legs on Sundays which includes squats followed by deadlifts and then leg presses. On Mondays I do bi's and back. I do lat pulldowns, seated cable rows, ...
usedToBeFat's user avatar
  • 1,607
4 votes
1 answer
19k views

Doing splits for fat people

I am 1.78 metres tall, weighs 125 kg(last I checked) and had a gut size of 46'. Is it possible at all for me to do the splits, and if yes, are there any good methods/advices for me on how to do the ...
Sodrohu's user avatar
  • 43