5 day split versus push/pull?

if its not direct work on the muscle dont consider the muscle eing 'hit' by an exercise. 5 day splits are useless for natural lifters. unenhanced muscle protein synthesis is elevated for up to 48 hours. why wouldnt you train it again when its ready to go? keep the frequency at least 2x/week per muscle

3 time full body is the secret key to aesthetics and strenght

>>41681596
Upper / Lower split (for primary compounds anyway) is GOAT.

Push and Pull in the same day because it's better for your shoulders. Bro splits leave a lot of gains on the table because of that lack of frequency.

Do something like

1: >Squat, RDL, Back Raises / GHR, Weighted Planks
2: >Bench, Row, close-grip bench, misc tricep / pec work, weighted plank
3: >Deadlift, Good Mornings, GHR / Back raises weighted plank
4: >OHP, close-grip bench, misc tricep / delt work, weighted plank
5: >Weighted carries (farmers, yoke, waiter's walk, etc), Accessories for your weak points.

>>41681596
I don't understand this picture. How can you build muscle differently to change your body shape so drastically?

File: feels.png (440KB, 565x452px) Image search: [Google]

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>>41681662
That's fair, and definitely the biggest counter-argument. However, personally I've tried both and it seems that when I try to do just a "push" day I don't get enough focus on the muscle group in order to kick off protein synthesis.

Basically, it seems like it gets half-assed because there's no focus on a specific muscle group.

>>41681704
Looks like one on right is all around bigger, but also has a more developed core and traps especially.

Personally, I prefer the one on the left.

>>41681709
>when I try to do just a "push" day I don't get enough focus on the muscle group in order to kick off protein synthesis.

up the weight then

File: 1477251786534.png (816KB, 844x662px) Image search: [Google]

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>>41681764

I don't think you understand what I mean by focus. Yeah, I can up the weight and hit chest with 8 sets on Monday and 8 sets on Friday. But, personally, even if I'm near failure on the lift and progressing -- my chest doesn't feel tired/sore from hitting it with only 8 sets.

Honestly, it feels like I could go back and do more the very next day. So it seems like a full-fatigue session of 16 sets for chest in one day might not be the "same" as 8+8 (or 4+4+4+4) spread throughout the week.

>>41682229
who says 16 sets / week is optimal for you?

If you split things up and then do more work overall you'll almost certainly have better results.

So instead of doing 16 sets per day once per week do 12 sets per day, twice a week. You'll eventually figure out what your SRA curve is for a given muscle group / lift and you can optimize frequency from there but just because 16 sets burns you out in a day doesn't mean that you're not fully recovered 4 days later and should be doing more training then not 3 days after you're fully recovered.

>>41682229
>my chest doesn't feel tired/sore
which has very little to do with your actual progress