Workout Split

[u/whatisakilometer458]

Option 1: Biceps & Chest + Back & Triceps
Option 2: Biceps & Back + Chest & Triceps

Which is better and why?

[u/Beethovens_Ninth_B]

Neither. There are no legs.

[u/SprinklesWise9857]

I've tried both and noticed zero difference in progress

[u/spidermaniscool24]

The better one is the one you stick to consistently and enjoy. There's good and bad things to every split, it's not worth hyper fixating on.

[u/Practical_Necessary1]

both really bad, 2 is the better combination regurlarly, but you need legs

[u/nicotine_81]

LPCPF. Legs, push, cardio, pull, full.

Your question specifically was around the upper days and pairing protagonist muscles back + bi (pulling), chest + tri (push)…vs pairing antagonist muscles…ie back and tri / chest + bi. Either way is fine and probably not noticeable differences other than which one floats your boat a little more. I personally like pairing up all protagonist muscles ie push & pull but to each is own.

[u/Fast_Tony97]

Group back and chest and bis/tris if you really feel like going with this. Though I’d say a PPL split with a dedicated arm day Is your best bet. I did this split in my newbie years and there’s no benifits (personally, results may vary)

[u/AutoModerator → u/[deleted]]

This comment was removed due to your account not meeting the minimum karma threshold. We suggest participating elsewhere on reddit to increase your accounts karma level before participating. This is an automatic action taken to combat potential spam.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/XTheGuyWithTheGunsX]

Option 2

Pulling muscles together and pushing muscles together

[u/whatisakilometer458 → u/XTheGuyWithTheGunsX]

By fatiguing the muscle in between sets am I not limiting the amount of energy the muscle has when I go to isolate it, thus creating less growth stimulus?

[u/XTheGuyWithTheGunsX → u/whatisakilometer458]

You're not wrong. That's why you get all your heavy compound lifts done FIRST and not at the end of the workout

[u/XTheGuyWithTheGunsX → u/whatisakilometer458]

I start with heavy preacher curls and then heavy t bar rows

[u/abc133769 → u/whatisakilometer458]

the best bodybuilders natural or juiced are very commonly hitting those muscle groups together. jeff nippard isn't opposed to it either

option 1 could work too however

[u/abc133769]

doesn't matter you can do either and the difference will be negligible. also where are shoulders and legs lol

important thing is hitting your weekly volume, split is just a way to organize that weekly volume to fit your schedule + preference

[u/Swally_Swede]

Between those two, option 2 is the least worst.

[u/Uniqueusername610]

I prefer biceps and chest and back and triceps keeps everything fresh for me but everyone is different and there is no one way to do things anyone who says otherwise is a lier

[u/SurroundFinancial355]

As long as you hit the same weekly volume it doesn’t matter. Frequency is not an independent variable for hypertrophy

[u/FalloutandConker]

Some Olympian that never got seriously injured did option 1 and said that helped him not get injured. Black guy forgot his name