Best Beginner Splits for Muscle Growth (NOT Push Pull Legs)

[@DrSwole]

Check out my hybrid split here! kzbin.info/www/bejne/rqKolaWqo76JoM0

[@TheVratilo]

dr.swole I'm looking at your splits and trying to find out one for me. Thumbs up. Would appreciate your opinion. 2 problems: 1. Runners knee - Chondromalacia patellae. 2. Home gym - barbell and DMB only for leg workout (nothing without squats and lunges for quads, no extensions ) For runners knee problem opinion on squats are divided. Some think that squats will help for muscular development and according to that help with knee, other think the opposite. I'm begginer in current state but I have lifting experience (I didn't lift for several years). My options (from your chanell) would be: 1. Full body - if knee isn't problem 2. Push pull legs upper - only one day for legs, so I could spare my knee (but still get squat/legs development at slower rate) and look for longevity. But if stronger legs, squats, GM and RDLs helps with my knee than full body or upper lower are better option for bodybuilding and knee goals ? :) WHat would you do? Thank you in advance

[@sakrai]

Doc Swole, my man! Thank you so much for all the work you put on these free programs. I ran two of them over the last three months and they have been great. I lifted for 5 years then the pandemic started. Completely stopped caring about the gym for like a year and a half, I was real depressed. Had lost almost all of my strength, lost lean mass, put on the fat and all. Went back to the gym like 3/4 months ago. The workouts have been hard but my strength is almost all back, even though I have been cutting calories. I feel much better and I'm starting to look better again. I'm about to go into a deload week and then I'm gonna start a program based on your 4 day UL (tweaked a bit for myself). So I just wanted to say thanks, a lot of this progress was thanks to you.

[@DrSwole]

Awesome brother! This made my day

[@DrSwole]

Putting this on my IG story lol

[@StandStrength]

Great video, hit the like on it. The recommendations you made on the upper/lower are all things I have included in my novice Upper/Lower. One adjustment I make is that Novices can still use a UL on a 3 day split. Each week alternates between an ULU and an LUL. I include upper body calisthenic finishers on weeks that are lower body biased. I do alternate like this because I do recommend that if people decide to run an upper lower, it should eventually become a 4 day split.

[@DrSwole]

Thanks man!

[@DrSwole]

I personally recommend people get into the habit of twice per week training but I see what you’re saying!

[@DrSwole]

Trying to grow a pair of wings? Learn how to optimize your back training here! kzbin.info/www/bejne/o4qVe5mGar17ibs

[@roldanlean]

Great explanation, buddy! I'm totally a beginner and currently using your modified upper and lower split which gives me a clear goal at the moment than before that I am fed up with bro split and a lot of exercises that I should do. Kudos!

[@DrSwole]

Cheers brother!

[@DrSwole]

What are your goals?

[@Ak-qn9qc]

Love your videos coach 🙌

[@DrSwole]

Thanks brother! Help me share the channel around 👌🏼

[@DrSwole]

How's your progress been?

[@CR-fd2wj]

Dr, I want to try upper lower split but I have a question do I need to do all back exercise and move to chest next....... Or alternating 1 back and 1 chest exercise?

[@EmpoDaddy99]

I used full body as a beginner, and I'm still using it as a late intermediate! Of course with higher volumes and frequencies though xd

[@muhammadabbasi9128]

Can't believe someone who puts xd at the end of there sentence mate 😂

[@DrSwole]

It's a great option. I used a modified full body as an intermediate in med school

[@DrSwole]

Have you made other changes besides volume and frequency?

[@EmpoDaddy99]

@@DrSwole of course! Just figuring out which exercises I like best and which ones work best for me

[@EmpoDaddy99]

@@muhammadabbasi9128 XD

[@keozzsounds]

Great advice doc, I’m currently on a 3days full body split after a long period of injuries. Taking it rather easy, herniated disks in neck and lower back…however I’m a big fan of UL splits, as i did them before. To clear out my injuries were not training based. Though i ask myself this question, isn’t there a UL split sample you recommend to strengthen my weak points. Because i read most of the time ppl should do deadlifts to power up the back muscles, but it takes one slight bad move and it’s basically game over. What should you recommend. I used to be a medium trainee, not beginner, not advanced either, mostly due these issues. Kind regards

[@DrSwole]

I don’t think deadlifts need to be avoided for fear of injury. What you need to do is have ironclad technique and be conservative with adding weight

[@DrSwole]

Have you filmed yourself or had someone look at your technique?

[@keozzsounds]

Yeah i even had a personal trainer to look after my form, the technique isn’t bad, the problem occurres when i add more and more weight, since my strength grows as well but at a sudden point i can’t go further in fear of injuring myself. Have to find ways to make the same weight harder by time under tension, longer reps, mind muscle ect. I wonder if i need more back strengthening exercises rather than avoiding them, but how do implement them in a UL routine without doing tó much?

[@raymondmolnar8484]

Love your content brotha! Quick question, have you released a dumbbell workout program video? I know you released a video covering an at home - equipment free - program, but couldn't find a dumbbell workout program. Would be awesome/helpful if you put out a video on this in the future as I only have a bench and dumbbells to work with at home! Thanks again - Keep up the amazing work!!

[@DrSwole]

Not yet! Thinking about ut

[@DrSwole]

How heavy do your dumbbells go?

[@AndrogenReceptor01]

I feel as though some muscle groups can adapt to higher volumes and/or intensities much quicker than others. I wouldn’t recommend this to novice trainees, but training calves everyday with a reduced intensity but a higher frequency and volume absolutely BLEW mine up. (Even with my terrible calf insertions!) Fatigue management was a problem though.

[@DrSwole]

Good point. Calves can often handle high volumes and frequencies and people just don't train them enough to see good progress

[@DrSwole]

How many weekly sets do you go for?

[@e6e55]

Im very lucky that i hav found ur channel it has so much great knowledge of ♥️bodybuilding Love from india 🇮🇳🇮🇳♥️♥️♥️

[@slavichwalker9856]

Swole, thanks for explaining the options! I do have a question on ppl though, -My friend showed me and had me try his push exercises & then join him on his pull day. I think I overdid it as you mentioned, have i already thrown away my low volume advantage? -I like the idea of separating the days in this fashion because its plug n play with any exercise, however you mentioned beginners(I am 16 y/o and have base strength from body weight) shouldn't do over 4 days a week. Could i do... a 3 day week, P rest P rest L rest rest And after 2 months go up to more days such as PPL rest PPL rest rest? If so could i use your beginner ppl program while just spacing the same thing out? Or, is this all goofy and I should just not do a ppl program this early in my health journey? Best, Walker Slavich

[@DrSwole]

Hey man! No you won't lose your volume advantage that quickly

[@DrSwole]

I'd just do a split that hits things twice per week. Save ppl for a time when you actually want to train 6 days per week

[@slavichwalker9856]

@@DrSwole Makes sense. Did you say you will be releasing a new hybrid split for beginners soon, or were you referring to your arnold x ppl split? Should I wait? I’m gonna jump into that split or possibly the new one for sure. nice middle ground between ppl and 4 day.

[@DrSwole]

@@slavichwalker9856 mm I’ve a few coming down the pipeline. Just start with a 4 day program for now

[@slavichwalker9856]

@@DrSwole Awesome! One final question, For your hybrid Arnold split, I noticed that all of the days start off with lower body movements which would prioritize legs, and bench press & pull up is in the middle of some of the days even though I've heard you should put compounds in the beginning of workout. Are these things done for a reason? Would you suggest to alter the order of the exercises in order to prioritize upper body? Thanks an incredible amount!

[@timbot5875]

Would you count someone who is going back to the gym on a regular schedule after a couple of years of mucking about 1-3 days per week “a beginner”?

[@DrSwole]

Yes! Lots of gains to be gotten

[@DrSwole]

How do you plan to be more consistent?

[@timbot5875]

@@DrSwole genuinely by having a fixed time to go to the gym.

[@DrSwole]

@@timbot5875 You got this!

[@user-zk4dv2nx8k]

What are your thoughts on the latest research showing bro splits are equally good in the long run ?

[@DrSwole]

Mm can you link the paper?

[@user-zk4dv2nx8k]

@@DrSwole I don't have a link to the paper . kzbin.info/www/bejne/nGKQoaana8R-qqs All my info comes through KZbin , and this video seems legit .

[@DrSwole]

@@user-zk4dv2nx8k ah okay. There’s not enough evidence yet to change my stance at this point

[@user-zk4dv2nx8k]

@@DrSwole fair enough

[@azar8322]

Hello de swole! What do you think about rir and rpe in training

[@DrSwole]

It’s important!

[@DrSwole]

I discuss more here kzbin.info/www/bejne/eJOuiHyjl996d9U

[@palashshende4824]

Damn sir I commented on the last video and you did it hats off ♥️ ♥️♥️

[@DrSwole]

It was a great suggestion!

[@DrSwole]

What split are you using?

[@palashshende4824]

@@DrSwole Not following one yet just go with a back, biceps,chest,sholders,tricep,legs and calf a through the week one at one day thinking to switch to hybrid split it seems nice !

[@DrSwole]

@@palashshende4824 cool! I think everyone should try my hybrid split at some point 😛

[@palashshende4824]

@@DrSwole Yes soonerr it will all work out ♥️

[@nialf2276]

If you can only workout 3 days a week, full body seems the only split!!

[@DrSwole]

It’s my preferred one

[@night.5162]

hello dr swole can the hybrid arnold split be a 3 day split? say like a quads/calves chest back day, glutes/hams shoulders arms day, and a full body day?

[@DrSwole]

You could although it would be asymmetric which might not be perfect from a fatigue distribution standpoint

[@night.5162]

@@DrSwole ahhh okayy also can you please make more 3 day splits other than full body? or is it really the only good 3 day split

[@DrSwole]

@@night.5162 hmm I’ll give it some thought

[@night.5162]

@@DrSwole ok thanks!

[@DrSwole]

@@night.5162 👊🏼

[@ktbbc7070]

shouldn't anyone who does UL just do this instead?

[@DrSwole]

I think everyone who does UL should try my UL modifications

[@DrSwole]

Not sure if that's what you meant

[@ktbbc7070]

@@DrSwole I meant isn't this split better than UL?

[@DrSwole]

@@ktbbc7070 I think modified UL is better than traditional UL

[@ktbbc7070]

@@DrSwole how about the 4 day push pull hybrid? looks like a good split

[@raymundo7178]

and when i stop being a beginner?

[@DrSwole]

After 1-2 years serious training g

[@Reppintimefitness]

Whats up Doc

[@DrSwole]

Living the dream my friend

[@DrSwole]

How you been?

[@Reppintimefitness]

@@DrSwole doing great bro 💯

[@slavichwalker9856]

*chomps carrot

[@muhammadabbasi9128]

Hi I have been going gym for almost seven months now Do I still come in a begineer or not ? And btw I followed your six days ppl split from last three to four month

[@DrSwole]

Yes, I'd classify beginners as those in their first 1-2 years of serious training

[@DrSwole]

How has your progress been?

[@muhammadabbasi9128]

@@DrSwole I have seen good gains in my chest shoulders and gonna bigger in arms I wish I could post a pic so u can see it Your 6 days split really helped me But I just don't train abs so stomach area is just flat I have lost weight from 92 kg to 74kg but then I started maintaining now from 76.6 kg so I can enough power and stamina to smash my workout then gonna do cut again after 6 months what do you think Because I feel like as right I just need to maintain my weight and put some muscle on then do cut after six month ?

[@carlosmorris4510]

I actually have a new split now: Push/Pull + Legs; a 4-day (total) routine... I'm hitting Legs on Pull day.

[@DrSwole]

Cool

[@DrSwole]

What prompted the changes?

[@carlosmorris4510]

@@DrSwole I'm just getting back to you now... Well, I was considering doing an U/L, but I just decided that it's a little too complex for me - kinda like a half body workout; closer to a full body workout (which I don't really like). U/L makes logical sense though, and I can understand why many trainers recommend it - but I just think that I can concentrate the focus on specific body parts more with a P/P template; separating Push & Pull body parts into separate workouts... It's similar to a regular P/P split; Mon/Tue/Thu/Fri (for me) - but I'm just pairing up Legs with Pull. Plus, to make P/P more effective I'm rotating the volume and focus on specific days: Mon & Tue are more chest, back, and legs dominant; Thu & Fri are more shoulders and biceps dominant.

[@DrSwole]

@@carlosmorris4510 ah ok

[@TimUckun]

You should link to your hybrid split

[@DrSwole]

True! Thanks for the suggestion

[@JeffMartin2510]

Did I somehow miss the story behind the Bronze Star in your thumbnail?

[@DrSwole]

No it just symbolizes the “best” lol

[@JeffMartin2510]

I thought that Hero might need to be added to your resume along with M.D. and coach. lol

[@DrSwole]

@@JeffMartin2510 🙏🏼 this is going on the IG story lol

[@JeffMartin2510]

I'll look for it! I follow your IG too.

[@DrSwole]

@@JeffMartin2510 💯

[@gofority5112]

On 3xFull Body per week I find my muscles are still sore even with one day in between each session.

[@DrSwole]

That can be an issue for people who train with high intensities

[@DrSwole]

What split are you using now?

[@gofority5112]

I’m using upper lower with 4 workouts a week because I like training with high intensity so only 2xfrequency instead of 3.

[@tinocabral4201]

@@gofority5112 how is it going for u?

[@astroyed992]

100:0 like to dislike ratio nice

[@rachelblanche2907]

😊❤

[@DrSwole]

☺️

[@DrSwole]

What's your favorite split?

[@rachelblanche2907]

@@DrSwole 😊

[@rachelblanche2907]

@@DrSwole I love all of it😊

[@thefactshow2497]

thank you so much sir for this video , i have went to gym couple of times but never remained consistent for more than 2 or 3 months(and that too with not efficiency) and every next time i decide to go to gym i come on youtube watch couple of videos to find some new splits but now i have understood my mistake ,my mistake is my inconsistency ,and for sure from next week onwards i am gonna change my life style and i am going to follow the spilts that u have provided and i am gonna stick to it ,with in 7 months my college is going to start and i want to change my physique till then, and i am gonna send u my transformation pics via email, however sir i have 2 questions in my mind i would be highly glad if you could answer them 1) from the very start i have been into environment where people say u have to go to gym daily to make gains daily ,and i dont know why my mind is stil not over that thought and i am consistently thinking i will not make gains with 3 days split ,any tips to overcome this mentality? 2) i can afford only around 90 mins for gym so would they be sufficient for a full body workout? please sir i would be highly glad if you could reply to this question thank you so much

[@DrSwole]

You can make tons of gains with 3 days per week!

[@DrSwole]

And 90 min is enough for a full body workout

[@thefactshow2497]

@@DrSwole thank you so much sir for replying to my queries😁😁. I am gonna follow ur full body workout for 8 weeks and then I am gonna change my split to your hybrid split. And this time i will remain consistent. Thank you so much sir again.

[@DrSwole]

@@thefactshow2497 best of luck!!