What training split do you use?

[JustaNewbie1]

For the last 4 months I’ve been using the p/p/l.

Back/bi’s/lats
Chest/shoulders/trio’s
Legs
Rest
Repeat

I usually go heavy early in the week then lighter for the second go around in the week.

I don’t know what’s best for building mass. I guess it’s all about experimientation. Just wanting to get new ideas as I’m thinking of changing it up.

 

[DNPstoney]

JustaNewbie1" pid='52609' dateline='1557661081:

For the last 4 months I’ve been using the p/p/l.

Back/bi’s/lats
Chest/shoulders/trio’s
Legs
Rest
Repeat

I usually go heavy early in the week then lighter for the second go around in the week.

I don’t know what’s best for building mass. I guess it’s all about experimientation. Just wanting to get new ideas as I’m thinking of changing it up.

I mean, you are more running a modified bro split; or maybe just calling it that. Do you deadlift on Leg day? Or on back day? Normally, it is on the Pull day in a PPL, but you are doing Back/bis/lats instead of pull so IDK.

To answer your question, it is mainly going to depend on what your goals are and what your experience is. If you are a 150lb skinny guy who is just starting AAS for the first time, you would probably be good on any program. If you are 250lbs of mass, bench over 400 and squat over 700, then you are going to need more more specific programming.

Personally, I have run a few different programs, and I settled on PPL. I like how it keeps frequency up, and I normally schedule each day around doing a different big lift (Bench/Row/Squat/OHP/Deadlift/Squat). A 3-4 day a week program (like PHAT) just didn’t have the frequency I like, and you had to do multiple heavy lifts a day. As a plus, on AAS, your recovery is enhanced, so upping the frequency is good.

If you are still at an intermediate stage (Bench + Squat + Deadlift = 800-1000lbs) GVT is a quick way to put on mass. It will literally make you hate the gym (or at least it did for me lol) but the volume and frequency on the program are top notch and synergize perfectly with AAS. IIRC, SwoleTide over at r/Steroids made a modified GVT program for people on AAS to take advantage of the quicker recover; you can google it if you are interested, it is easy to find.

 

[JustaNewbie1]

I usually do dead lift on leg days. Though I know technically it’s a pull workout.

---

Just googled it…im going to try it. I have roughly 9-10 weeks and this is my first cycle.

Also I forgot to mention I’m 6’ 188 at the moment with visible and. My chest is always my most developed area.Really trying to just build everything as I’m never satisfied. I just don’t know if my training is killing my gains or not. There’s so much info on the net and everyone has different suggestions and it’s almost information overload.

 

[DNPstoney]

JustaNewbie1" pid='52648' dateline='1557675833:

I usually do dead lift on leg days. Though I know technically it’s a pull workout.

---

Just googled it…im going to try it. I have roughly 9-10 weeks and this is my first cycle.

Also I forgot to mention I’m 6’ 188 at the moment with visible and. My chest is always my most developed area.Really trying to just build everything as I’m never satisfied. I just don’t know if my training is killing my gains or not. There’s so much info on the net and everyone has different suggestions and it’s almost information overload.

---

I wouldn’t worry too much about your training program TBH. As long as you are using a program someone designed (or roughly the same program), pushing yourself in the gym, and trying to increase the weight every time you go to the gym, your training will be fine until you are an advanced lifter. The things you want to focus on are recover; eating and sleeping the right amount. Those will heavily impact your progression.

And good luck on GVT - it is fun. Rough, miserable, and you need to eat and sleep like a horse, but it works.

 

[GEBP]

Dogg Crapp Training doing upper/lower 4 days a week

 

[PissedPajamas]

Body part split with a day dedicated to each bodypart has worked best for my mass goals

 

[alphaproject]

I think training however you want to look is how you should train… might sound vague but not everyone has great genetics in specific areas OR they have excellent genetics in certain areas and bad ones somewhere else.

I’ve seen big guys that have massive shoulders and chest but they have terrible biceps and triceps and huge legs.

Since everyone is gearheads or TRT users here… safe to assume… you can probably push yourself harder than natty guys. Just don’t ego lift and you probably won’t hurt yourself.

I don’t have a specific set workout because I tend to hit a lot of body parts that I want big and others I want for endurance. Legs I go straight for lots of reps, I don’t want tree trunk legs. I want huge biceps and chest and shoulders… traps help… but they seem hard to maintain unless you are all geared up. Overeem is a good example of that. When he ate that horsemeat his traps were huge… as was everything else. Once he was forced to go natty his traps all but disappeared.

I always have a six pack but finally I started actually training abs because they will pop even more… hopefully. It just feels good to have strong abs.

I hate dead lifting. I rarely do it because I don’t want to injure my back, as my mom had a back issue and no thanks. I’ll do as much as 8 sets sometimes and if I’m not sore… I’ll hit it again the next day and I’ve seen some pretty fast bicep strength in the last 3 weeks. Stuff that would wreck me netty is nothing while on TRT plus Dbol.

I did some crazy rep test for chest where you bench 1-20 sets and up it 1 rep each time at a decent warm up weight that gets absolutely tiring near the end… neither me or my friend made it but it was more due to my arms hurting than the chest. Plus… I thought my chest was going to be wrecked the next day and it never got sore. I got up to about 136 reps before calling it quits. So I benched 135 pounds 136 times over the course of maybe 20 minutes or less. I felt like shit later, lol. I felt very dehydrated and beat up… probably not the best routine to do often but it’s a good monthly challenge. Just like how many pullups can u do in 3 min… or pushups in 3 minutes. Shit like that. Try to make it a bit fun and not so mechanical.

 

[yelruP]

SouthernCompounding" pid='52890' dateline='1557832360:

alphaproject" pid='52871' dateline='1557812047:

I think training however you want to look is how you should train… might sound vague but not everyone has great genetics in specific areas OR they have excellent genetics in certain areas and bad ones somewhere else.

Calves are a fantastic example of this - I’ve got plenty of buddies that train calves and make minimal to no improvement. I don’t touch mine and they’re great. I also preach cycling for calf improvements over using a damn machine or doing calf raises. Everyone I’ve ever met with big calves usually has one thing in common - they either actively ride or used to ride. Spent my entire childhood on a bicycle and have nice calves. The alternative to cycling - get morbidly obese and allow your calves to get used to the weight the lose it all. Those guys have HUGE calves.
alphaproject" pid='52871' dateline='1557812047:

Since everyone is gearheads or TRT users here… safe to assume… you can probably push yourself harder than natty guys. Just don’t ego lift and you probably won’t hurt yourself.

I worked way harder when I was natty for far less gains. I was also significantly younger and my body much less abused. I old man lift now - ego went on the shelf two years ago. I just need to be physically fit and look good. You guys can have all of the PR’s, they’re yours to keep.

I generally stick with the typical “bro” split.

Chest/Triceps/Shoulders
Back/Biceps
Legs
Arms/Ancillaries

Most of my focus when training is having at least one compound lift and subsequent work to touch on lagging areas. I train more to aid my body with keeping up with life. My day job can/is extremely physical at times so I generally keep my training in line with being able to hand it and then use additional exercises to bring up lagging body parts that aren’t used as much at work and need the extra attention.

I strongly agree with the cycling. I’m tall and my calves are shit, never grew no matter what. My fiancé’s dad is an avid cyclist and left one of his mountain bikes here (extremely nice specialized s-works) and I ride it to the gym on my leg days. My calves haven’t blown up but they are slowly growing finally.

 

[JustaNewbie1]

Thanks for your input guys. Greatly appreciated!

 

[alphaproject]

I totally agree with the calves. That’s how my biceps are… for my size. They just stand out and my shoulders got very round almost cartoonish. Calves are not good and I’ve worked on them… they have a split in them but they are not those big meaty calves that get noticed at all. I also played Tennis for a few years and although I had excellent leg/calf endurance, that was 20 years ago, lol. I have a clear quad split too but they just aren’t big. The Masteron really helped bring out the splitting but nothing to brag about on legs. I can kick high and nearly do the splits still though.

 

[nlite2k]

I have freakish calves–to the extent that pants that fit are a problem and I’d gladly lose an inch or two. Or three. I used to be chubby, even straight up fat-- but not morbidly obese (was 6’1" 220 untrained most of my life. Man boobs, a complete disaster naked, but not morbidly obese. Would vasillate between 230 and a still fat 190). It’s because I’m flat footed and tend to walk on my toes when I’m barefoot. Have to squat/deadlift with a sumo stance in order to keep my feet set. They’re insanely vascular when I’m under 15% and kind of unsettling when under 10%

About the only thing they’ve every been useful for was making me a fast swimmer.

I’d have to imagine high rep calf raises, like, just standing on your toes holding a plate in your hands would do the trick for anybody if you’re looking to make them grow.

 

[alphaproject]

SouthernCompounding" pid='53014' dateline='1557884648:

alphaproject" pid='52987' dateline='1557871264:

I can kick high and nearly do the splits still though.

Low key gay AF tho…

Fucking with you, maybe.

LOL… nothing wrong with staying flexible right? I can’t do the scissor splits just close to the ground like the Van Damn Splits.

 

[Dreadlifts]

SouthernCompounding" pid='52890' dateline='1557832360:

alphaproject" pid='52871' dateline='1557812047:

I think training however you want to look is how you should train… might sound vague but not everyone has great genetics in specific areas OR they have excellent genetics in certain areas and bad ones somewhere else.

Calves are a fantastic example of this - I’ve got plenty of buddies that train calves and make minimal to no improvement. I don’t touch mine and they’re great. I also preach cycling for calf improvements over using a damn machine or doing calf raises. Everyone I’ve ever met with big calves usually has one thing in common - they either actively ride or used to ride. Spent my entire childhood on a bicycle and have nice calves. The alternative to cycling - get morbidly obese and allow your calves to get used to the weight the lose it all. Those guys have HUGE calves.
alphaproject" pid='52871' dateline='1557812047:

Since everyone is gearheads or TRT users here… safe to assume… you can probably push yourself harder than natty guys. Just don’t ego lift and you probably won’t hurt yourself.

I worked way harder when I was natty for far less gains. I was also significantly younger and my body much less abused. I old man lift now - ego went on the shelf two years ago. I just need to be physically fit and look good. You guys can have all of the PR’s, they’re yours to keep.

I generally stick with the typical “bro” split.

Chest/Triceps/Shoulders
Back/Biceps
Legs
Arms/Ancillaries

Most of my focus when training is having at least one compound lift and subsequent work to touch on lagging areas. I train more to aid my body with keeping up with life. My day job can/is extremely physical at times so I generally keep my training in line with being able to hand it and then use additional exercises to bring up lagging body parts that aren’t used as much at work and need the extra attention.

Just masturbate on your tippy toes

 

[aboynamedj]

I do back+shoulders, legs, chest+triceps, back+biceps, shoulders, arms, rest.

 

[fatboyprime1]

my tried and true:
Chest/biceps
Back
Delts/arms
rest
Legs
it’s a 3 on 1 off cycle, then it repeats as such
abs every morning with fasted cardio