best training split for gains ??

[oxezo]

hi guys, what do you think is the best split routine?
A 5 days routine like:
Chest
Back
shoulder
legs
arms
rest
rest

You do each body part 1 time a week but with a lot of intensity and volume.
Or a pull/push/legs 6 days week routine like this:
1 chest-shoulder-triceps
2 back-biceps-abs
3 legs-calves
repeat 1 2 3

 

[oxezo]

with less volume but each body part trained 2 times a week.
What's the best for mass gains in your opinions?

 

[muskate]

This is my split:
Day 1: Shoulders/arms heavy
Day 2: Legs/abs heavy (quad focused)
Day 3: Chest/back heavy
Day 4: Cardio/abs 1
Day 5: Shoulders/arms volume
Day 6: Legs/abs volume (hamstring focused)
Day 7: Back/chest volume
Day 8: Cardio/abs 2

After Day 8 I repeat day 1.

There is a lot of science behind high frequency training. The more often you train a muscle, the more growth stimulus you get. Protein synthesis is elevated for roughly 72 hours after each workout. It makes sense to train each body part every 3-4 days.

You obviously won't be able to train with the same volume when you hit each muscle group twice per week but you will make gains much faster hitting each muscle twice per week with less volume then once per week with higher volume.

 

[oxezo]

Do you think there is a difference between training when on cycle and off cycle?

 

[oxezo]

This is my split:
Day 1: Shoulders/arms heavy
Day 2: Legs/abs heavy (quad focused)
Day 3: Chest/back heavy
Day 4: Cardio/abs 1
Day 5: Shoulders/arms volume
Day 6: Legs/abs volume (hamstring focused)
Day 7: Back/chest volume
Day 8: Cardio/abs 2

After Day 8 I repeat day 1.

There is a lot of science behind high frequency training. The more often you train a muscle, the more growth stimulus you get. Protein synthesis is elevated for roughly 72 hours after each workout. It makes sense to train each body part every 3-4 days.

You obviously won't be able to train with the same volume when you hit each muscle group twice per week but you will make gains much faster hitting each muscle twice per week with less volume then once per week with higher volume.

Do you think your split is better than the push/pull/legs? if yes why?

 

[muskate]

Do you think your split is better than the push/pull/legs? if yes why?

There are many ways to skin a cat. Both are good options.

Scientifically, training antagonist muscles together is better because as one muscle contracts, the opposing muscle stretches. You get a better pump in your chest and back by training them together vs training chest with shoulders and triceps.