PICK A TRAINING SPLIT BY @BACHPERFORMANCE ️ALERT️
There is no perfect workout.The best workout If you want to get jacked is one where you wont miss workouts & you’ll do the entire routine to completion, not change after three workouts because you read another infographic on IG.
3️⃣Per Week:Total Body Split.Total body workouts are great for beginners, fat loss, and general health. It's easy to integrate other training modalities (yoga, sprints, sports) around total body routines as most movements and muscles are hit during each workout.
3.DB RDL 3x12
4.Dumbbell One Arm Row 3x15
5.Biceps Curls: As many as you want, because biceps curls.
4️⃣Per Week: Upper Lower Split. Upper-lower splits allow greater training frequency for quicker learning and good gains in both size and strength.
Monday:Lower (strength focus)
Tuesday:Upper (strength focus)
Thursday:Lower (volume focus)
Friday: Upper (volume focus)
5️⃣Per Week: Bro Split. Best for more advanced lifters due to volume.Body-part splits are time consuming and impractical for busy people with fluctuating schedules because missing one routine throws off the flow of the program.
Thursday:Legs. Fuckin’ do em.
6️⃣Per Week: Push-Pull Split: The more often you train, the lower your volume should be in each workout…unless you’re on the sauce.Push days work the following muscles:quads,chest,shoulders,triceps, and abs. Volume must be lower on each day.
Pull days hit your hamstrings, glutes, biceps, lats, and traps.
Push sample:Squat 4x5, Bench 4x6, Dumbbell Shoulder Press 3x8-10, Dips 3x8-10.
If you know someone who needs a smarter workout split, send them here.
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