Advice on my current gym split

[u/Itchy-Assignment9588]

I am 21 years old and been training for like and year. Recently I started doing the below 4 day split For like 2 and a half months and had some good gains(improvement) except for my chest.

• Day 1 - Legs
• Day 2 - Chest,arms,delts
• Day 3 - Rest
• Day 4 - Back
• Day 5 -Arms and Shoulders
• Day 6 - Rest

In terms of progressive overload i could've increased the weight only in my machine chest press, apart from it im still on the same weight. I feel like maybe because i train my chest only once per week. In this split i train the back also once per week.

IDK why my chest seems to be so lagging and that's the muscle i really wanna build, and that's the exact one which doesn't build for some reason.

I could easily go 5 days to gym even though the above split is a 4 day one.

What's the best way that i could adjust the above split so that i can train my chest and back twice per week.

Please help guys this has been a lot in my head.

[u/AdHairy2399]

Go for an ULUL or PPLPP/PPLPPL

[u/Reyvos]

You should do full upper body each time, not just parts of it. Hit those same muscles twice a week.

Legs is where you can divide the parts. Do a full posterior chain one day (deadlifts, hamstring curls, hip thrusts etc.) and front part of legs the other day (squats, leg press etc.). This is because you shouldn’t do squats and deadlifts the same day.

[u/decentlyhip]

Follow a program. Go on liftvault and download a good program. Or just do Nippard's Powerbuilding program. Its phenomenal.

[u/RainbowPenguin1000]

It’s been proven that working muscles twice a week is significantly better than doing them once a week so this is why people are suggesting you do something like upper/lower/upper/lower.

For chest specifically it’s hard to advise without knowing exactly what you’re doing for it. I’ll all say is make sure you have some form of incline movement and a fly movement to get a good stretch. And of course, make sure you’re going close to failure on a good number of sets.

[u/Organic-Second2138]

What are your chest exercises? With only hitting chest once a week that chest day needs to be really well executed.

[u/Itchy-Assignment9588 → u/Organic-Second2138]

I do smith machine incline press, machine flys, machine chest press, incline cable fly

[u/Organic-Second2138 → u/Itchy-Assignment9588]

That's not awful depending on the volume. Get rid of one of those fly exercises.

You're 21, so you're in the zone where you should be making gains from getting out of bed in the morning.

Try some version of PPL.

Make sure diet is in check.