Hyperthrophy Splits Discussion

[Davy]

We all know the standard cookie-cutter advice given to natties: "Hit every muscle group twice a week, keep volume low-to-moderate, focus on progressive overload." While that’s fine for the average gymbro, the game changes entirely when you introduce an enhanced chemical profile.

The old-school 90s response was the High Concentrated Volume bro split (annihilating a muscle once a week with 25+ sets). The modern science-based response leans heavily toward high-frequency PPL or Upper/Lower variations.

But what actually yields the absolute best? Let's break down the most popular splits:

1. The Modern Push/Pull/Legs (PPL) – 6-Day Rotation​

• The Blueprint: Push / Pull / Legs / Rest / Repeat (or a straight 6 days on, 1 day off).
• The Logic: Keeps frequency high. You capitalise on constant protein synthesis by hitting everything every 4 to 5 days.

2. The Arnold Split (Chest/Back, Shoulders/Arms, Legs)​

• The Blueprint: Chest & Back / Shoulders & Arms / Legs / Repeat.
• The Logic: Massive, skin-splitting pumps due to agonist/antagonist training. It allows you to dedicate an entire day to arms and shoulders, which often get left with the scraps at the end of a PPL session.

3. The Upper/Lower Split (Torso/Limbs)​

• The Blueprint: Torso (Chest/Back/Shoulders) / Limbs (Biceps/Triceps/Legs) / Rest.
• The Logic: Incredible for arm and leg specialization. It balances out the recovery demands beautifully by separating the heavy trunk movements from the peripheral limbs.

4. The High-Intensity, Low-Frequency Dorian's Style​

• The Blueprint: Lower frequency (training 3–4 days a week), extreme low volume (1–2 working sets to absolute failure), max rest (sometimes even 4-5 minutes).
• The Logic: Forces massive mechanical tension and lets the chemistry handle the rest during deep recovery windows.

Which is your favourite?​

The "best" split is the one you can progress on without your joints screaming, but everyone's unique biomechanics and recovery thresholds dictate a different path.

• How do you structure your microcycle? Are you a 7-day calendar planner, or do you let your split rotate freely based on how you feel?
• How do you adjust volume vs. frequency? When you are pushing, do you scale up the volume per session, or do you increase the frequency of the stimulus?
• What does your current split look like right now?

 

[Davy]

Arnold Split Hypertrophy Focused (With Anterior/Posterior rotation)

Split (6 days on 1 off):
Day 1 — Chest & Back
Day 2 — Shoulders & Arms
Day 3 — Legs (Quads focus)
Day 4 — Chest & Back
Day 5 — Shoulders & Arms
Day 6 — Legs (Hams focus)
Day 7 — Cardio (30 mins x 2 machines)

Principles I follow:
Hypertrophy-first: compounds 4 to 8 reps for tension, accessories 12 to 15 for volume, finishers 15 to 25 for abs and calves usually.
Weekly volume target: 20 to 25 sets per muscle, adjust by recovery and feedback.
Prioritize mind-muscle, short rests (60 to 90s) on accessories and finishers, longer on heavy sets.
Manage joints with mobility (I hate doing it but i do 3 mins pre lift)

Observed effects with this split:

-Faster recovery between sessions, permitting slightly higher weekly volume.
-Enhanced muscle fullness and quicker strength increases.
-Still required programmed deloads and joint-management to avoid overuse.

Results: clearer striations and greater muscle definition in chest and hamstrings, really improved training frequency tolerance.