Training Splits- Which is Best For You?

Become a member and get more exclusive content! ➡️ bit.ly/37esL8i
Follow us on Instagram:
@drmikeisraetel bit.ly/3tm6kak
@rpstrength bit.ly/3nktLwO
Visit our webstore for all things diet and training, including templates, eBooks, and 1:1 coaching: bit.ly/3fjUd5E
Put your diet on autopilot with the RP Diet Coach app. Start your fitness journey today with a free 14-day trial: bit.ly/3trybpT
Join Team Full ROM ➡️ bit.ly/3GmbuqD
A private community with Q&As, technique checks, lives with Dr. Mike, Jared Feather, and Charly Joung, tons of resources, and members-only training programs and diets!
Want to learn more about hypertrophy training? Check out our Hypertrophy Hub: bit.ly/3raJZKc

[@blaine6097]

I do asynchronous it makes life so much easier for me. I do it on a PPL with a and b versions of each workout. Sometimes I get the 6 workouts done in 7 days sometimes 10 depending on life and work. Training has become a lot better since forgetting about the calendar

[@TheGreektrojan]

The best 'average' use case is exatly what you describe, especial shift work where you can't always carve out identical hours to work out on a given day.

[@Shvabicu]

This. I can always go on that weekend trip because I can reschedule a session whenever I want. 4x a week split, 2 days on, 2 days off. If I am recovered early, I just take 1 day off in between. If I have a business trip for a couple days I don't have to sweat anything and just pick up where I left off.

[@thegoldendoggo7706]

I do the same thing, it really works best with work and

[@ryandalessandro4139]

Yes, sometimes I’ll have an extra day where I can train when I normally can’t and will hit arms/shoulders again or something. Very convenient

[@limitisillusion7]

Ya me too, for all the same reasons. Got a really physical job and I run a lot too, so the recovery is all over the place. I just workout when I feel recovered. Muscles don't know the day of the week.

[@mollieglad]

I didn’t know there was a name for this honestly. I’ve been running asynchronous now that I work full time in an office job and take classes. Way easier to not get set back or fall off if I have more homework one day this week but more a different day next week. Or if I accidentally go too hard and end up way too sore to hit the gym when I’m “scheduled” to.

[@SoldierAssassin98]

I'm a nurse and work a 5-day shift which means my work shift is asynchronous, having an asynchronous training split is basically the only way I can train consistently at all. hope to try the synchronous one day.

[@kristijan8518]

You could do full body workout, and your schedule wouldn't matter at all because you hit every muscle every workout.

[@elijahsoper339]

Really odd question but do you like being a nurse? I'm thinking of becoming a operating room nurse 🤔

[@SoldierAssassin98]

@@elijahsoper339 it really depends if on where you live and what the nurse does in your country. I’m Italian and here working has a nurse has ups and downs, especially monetary wise, however I find it really rewarding so far even if I started working only 3 months ago in an Elderly nursing home while waiting to go working in the UK in ICU or finding work in the public healthcare system. Overall if you keep the right mindset it’s a really good job that will push your limits physically and mentally but it will reward you a lot. It makes me feel good about myself that I’m working to make other people better and also have a lot of professional recognition and possibility to grow as a professional and as a person. If you have more questions feel free to ask.

[@elijahsoper339]

@@SoldierAssassin98 thank you so much man, I'm in America so that's definitely a downside I'm aware but I still have the same willingness to help people I love and respect nurses so much, if it's something your passionate about it should definitely be worth the stress is a reoccurring thing nurses say, I'll look into becoming a nurse I just got out of high-school so it's probably time

[@ADeArce]

I only do synchronous because it's important to me that I am never in the gym on Sunday. Need a guaranteed day off every weekend to have a good life balance.

[@corenko]

I do synchronous because I like to workout Monday-Friday and have 2 days of Rest (Chasing thots on weekends)

[@ADeArce]

@@corenko That would be ideal but I just can’t get my volume and rest timed like that. However, I do like legs, push pull, off, legs, push, off, pull, off, legs, push, pull, off, off. That gives you every Sunday off and every other full weekend off

[@Latissimus65]

You can still do asynchronous and take off every Sunday. Just be intuitive/floating with it. No set in stone schedule. Some dont like it but I love it. You go on feel rather than what your calendar tells you to do. Whether it be life events, feeling like shit, or wanting off Sundays. I still have a set schedule (2 on/1 off) but i sometimes venture off it

[@BrofUJu]

I do PPL rest (pull, legs, push, rest) and love it. Trying to do 6 straight days is way too much fatigue for me, and I always feel refreshed after the day off.

[@Dylan-ko2gj]

Even that burned me out. Now I do 2 days on 1 day off of chest/back, legs, arms/shoulders

[@BrofUJu]

@@Dylan-ko2gj nice. I've considered that, but doing chest and back the same day would destroy me, I can't imagine trying to do back after chest I'd be so tired lol

[@GodlessPhilosopher]

I do 6 days straight but take a deload every 5 or 6 weeks. Too much fatigue like you said. Not sure if that’s optimal so I might switch it up.

[@BrofUJu]

@@GodlessPhilosopher that's fair. I would just be too tired by the time legs rolled around again on Friday, and motivation dipped

[@RenaissancePeriodization]

I did PPL rest rest for years and loved it! - Dr. Mike

[@zacherieconover9666]

This was incredibly helpful to me, busy on-call and highly variable scheduling. Now I know my floating asynchronous PPL split is a real thing and I can stop questioning my DIY programming especially when it’s been working. Thanks Dr Mike

[@angryuser0]

I love asynchronous split because if there are activities other than lifting in your life, it allows me to go on a bicycle ride with my buds and I can adjust my leg day for example so i'm not totally wrecked for it.

[@petercarstensen]

I use a push pull legs split, train 4x per week, with an a and b workout for each muscle group. Works out well (for me) for about a 6 week meso. This makes it so easy to take an extra rest day when needed, or if I miss a workout it’s really easy to just keep going the next day and continue along. Asynchronous is definitely the way to go for anyone with a hectic lifestyle and or an unpredictable work schedule.

[@petercarstensen]

@Jon Jon haha fair question just let it overlap week to week so the training schedule ends up repeating on the 5th week. But I rarely make it that far without missing a session so I just keep the workouts in that order and do them as I can

[@lucasjay1000]

As a 15+ year lifter I’ve been doing asynchronous split for about 2 years and it works way better for me because I need 3 days between leg days because even off 2 sets at RPE 7 I stay sore

[@oscarjrwb]

That’s mad after so long your legs haven’t adapted enough to tolerate that volume.. can only assume your form is phenomenal and understanding of true failure there too

[@danielkanewske8473]

@user0178 surely a no named no life user like 0178 knows what he is talking about

[@emmang2010]

@@danielkanewske8473 I mean he's right though. While you should be able to tolerate more volume at a longer training age , you likely have larger legs meaning you can cause more damage per set. I would at the very least say it balances out but I'm sure someone else here is more knowledgeable than I.

[@Wetterwet]

So would that be something like, Push legs pull workouts A, rest, push legs pull workouts B, rest, then start up with A again. I was thinking about trying this to see if the additional day of rest would be beneficial. I do like having sundays always off though !

[@danielkanewske8473]

@@emmang2010 Sure and I know it's the internet but one doesn't have to be a dick.

[@flojo9982]

Great vid! Was waiting for it!

[@redcenturion88]

I like synchronous but prioritizing different muscle groups at the beginning of each session.

[@williambreeze2659]

Thanks for the video! I'm learning a lot from these!

[@huntersmith1659]

Great video! The timing is spot on. I have been doing asynchronous for quite sometime now. Question for you... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.

[@p.d.1465]

Asynchronous split works best for me. Knowing I have a day off after each leg day helps me work out harder. Plus if you look at it from weekly basis, week one has 6 workouts, week 2 and 3 only five. By the time it gets to 6 a week again it's already de-load week. Refreshing.

[@joutynathan4168]

Great video as always. I have done both for multiple years, but now I personally prefer asynchronous plan (either PPL rest, or 2 half body rest)

[@Atg.po1]

I've been waiting for this

[@ParvParashar]

Excellent video and everything is very well explained. Magnificent stuff. This is super high quality information. Really loved watching every second of it and learned quite a lot. Thank you for making a video on this topic. It’s really awesome that you’ve made very in depth videos on everything that I’ve the desire to learn and know about to obtain more information regarding those topics. Marvellous work! 🙌

[@abhisheksharma9247]

“Bodybuilders are more important than sun” - Dr Mike

[@manolisminadakis930]

Excellent video! Please keep up the great work!

[@ButtmanAtHeart]

the video ive been waiting for!!!

[@cracknblast8247]

I have been wanting to know about this for some time recently, great timing

[@KETTLE_BOY]

Mon- upper 1 Tue- lower 1 Wed- rest Thur- upper 2 Fri- lower 2 Sat- upper 3 Sun- rest This works best for me Then first week after deload I keep sets as low as 2 so I recover for the next workout

[@michaelanthony4750]

This is my split too. I'll throw in some cardio either on rest day or upper every now and then. I've found doing cardio after the upper/lower will help with recovery assuming you don't go crazy.

[@snowmonkeyambassador]

Definitely one of those with a totally haphazard schedule, and I naturally gravitated to this asynchronous split but had no idea what it was called. I just try to hit at least 10 sets near failure of each muscle group per week. Having that flexibility yet still seeing results has been a big boon for me

[@ravington666]

Love how he relays technical info with dry humour, laughed several times during this vid...

[@jesus_is_my_spotter]

I do an asynchronous split myself because it allows me to recover better and I just let life decide my rest days. I just plan on training everyday, but when I am unable to, that's my rest day then I get back to it the next day.

[@mybigboogerable]

Thanks Doc..appreciate your content..💯🔝💪👍

[@ImGroot1980]

Great explanation on split variations. I think I’d like to know what I was going to be doing in the gym, before that week even begins.

[@georgesarreas5509]

Honestly the very last point about asynchronous splits is pure gold. I am dedicated to telling the calendar to duck off in any way I can. I have been working Sundays from home since my gym is closed on Sundays and take a day off on Monday. Asynchronous split all the way.

[@nmnate]

Throwing in rest days or adjusting my schedule to accommodate work mayhem is the biggest reason I like asynchronous for my workouts. It's sooo easy to manage your recovery too. I do the floating schedule approach sometimes (or I move volume around if I really have to be out of the gym for several days). With a full body split (A/B) I just alternate workouts and it's pretty mindless. I always know what I'm working on next. But I can see how if you have a lifting buddy that you're trying to somewhat coordinate with, it's a jumbled mess 😆

[@BasedOut100mil]

I train a full body, push-pull asynchronous split and it’s perfect for me. I always recover right on time. Push, Pull, off, Push, Pull, off, (REPEAT ad infinitum until deload)

[@Dylan-ko2gj]

2 days on 1 day off works the best for me in terms of recovery, performance, and general positive outlook on going to the gym

[@WeightedCali]

That's exactly what i do. Pull, push, rest, pull, push, rest, repeat.

[@enmorot]

Push-pull is such a great and highly underrated split imo.

[@Latissimus65]

I like the 'idea' of this split run in this fashion but Id worry about longevity. The shoulder girdle is involved in all upper body work and the general hip area is involved in all lower body work. In this split you train both of them on back to back days every single time. If this occurred just half of the week Id probably be fine with it but every time raises concerns for me. Have you noticed any of this?

[@joshwalsh6194]

I’m a builder running my own business and incidentally do an asynchronous split, the only other thing I factor in is workload and body parts targeted in my job, if I’m concreting for example I generally won’t do legs the day before or back the day of. Thank you for helping me to not feel so guilty about it lol

[@davidking7858]

Thanks again Doc

[@davidcbeaudoin]

I've done synchronous since I got serious about training, mainly because it just works better for my schedule. Also, I am a sucker for routine, habit and predictability.

[@kozmo7]

Thank you Dr Mike, you make me a better trainer and trainee

[@sethewan2102]

I love the asynchronous with mini-floating days. Work is mostly consistent, but does not have unplanned yo-yo's. Plus, with two young daughters being able to shift workouts around because of family events/obligations is amazing. Now that they are back in school, the week is more cluttered. When I was powerlifting, the days were synchronous and would butt against family plans or holidays and that would lead to arguments. Plus, like Dr Mike said, being able to shift workouts around when certain body parts are recovered is so much better for me. If I were to get back into competing I would try to keep my training asynchronous until I got down to the last 4-8 weeks and had to switch to synchrinous when I really needed to make sure I peaked for the meet.

[@Rhye_]

I didn't know it was called a Floating split, but i've been doing that since i started working. i got 14 hour shifts, sometimes 18 hour shifts sporadically, weekends, nights, and just had a workout A and workout B, and would try to do it exactly like you described. Good to know that it is well known and established

[@berube361]

I do asynchronous in a push, pull, arms, legs split. Never the same days week to week and rest day changes as well. Has worked well for a while.

[@rossscarbro4602]

I travel a lot for work during the spring and summer. Typical trips are 3-4 days and I usually take those days off. So asynchronous works for me. When I’m home I might do 5-6 days on, knowing I have some rest days coming soon.

[@timleboutillier]

I've done PPL ever since I started and now that I know the trade offs, I still probably wouldn't change. The flexibility to rest for whatever reason and pick back up is huge for me. I'm starting to look at 3-week rolling average volume as a training split "success indicator" i.e. sets/week volume doesn't always hit the mark when you're asynchronous but 3 weeks rolling average volume gets you a good idea of where you're at. That's a non-scientific take. Makes intuitive sense to me though.

[@TheIgnoredGender]

I do what I like to call the Legs-Push-Pull-Plus (LPP+) split. The "plus day" is for shoulders and abs. These used to be part of push day but the workout was getting to be too long. Also, if I do shoulders after chest, they get pre-fatigued. So it's nice to have a day where I can train delts first thing.

[@fifis101]

6 day PPL but do it on week days only. So the 6th session starts on the following week. Works great for me as I have a young family and need the weekends free.

[@joaquimsanches4119]

I work rotating shifts, meaning every week my work day hours change, for instance on monday one week I may work night shift and next week I'll work evenings so asynchronous splits, as of right now, work best for me. And I also try to get 2 to 3 Jiu Jitsu sessions in per week so I got to try and add that in.

[@juanignaciovilchezanchieta856]

I would like to try the asynchronous split, for better recovery, but my gym (the only one nearby) is closed on sundays, so a synchronous split is the way to go for me. So far it has worked for me

[@frysebox1]

I do upper/lower with 4 main exercises programmed for strength in total and some accessories thrown on top more targeted towards hypertrophy that rotate after a couple of weeks or not. E.g OHP/Weighted chins for a couple of weeks, then bench/barbell rows another. Enables me to train 2-7 days a week with high specificity towards a movement strength goal, with routine entirely dependent on how I feel and life circumstances. I can do Upper-Lower-Cardio for a 3 day streak, Upper-Lower-Upper-Lower for a 4 day either weekly or infinite streak, or a Upper/Lower only once within the span of a week for whatever reason. For me it's super flexible, it obviously requires that you intrinsically really want to go to the gym because there's easy room for underperforming, and conversely at the other end that you know how to read your body to avoid injuries and/or burnout.

[@michaelanthony4750]

My split that I've started recently M - Upper T - Lower W - Cardio/Flex Day T - Upper F - Lower S - Upper/Flex Day S - Cardio/Flex Day The cardio helps me recover from soreness. The flex days allow for when life gets in the way or if you want to focus on something in particular. Also when you train upper/lower you get the benefit of opposing muscle groups helping each other perform. Ex: Upper - Maybe you program push press and pull ups. Either way you are guaranteed to work out each muscle 2x a week and if life gets in the way and you miss something throw that exercise in a flex day. The only downside might be the temptation to over do it which again you could just rest on all the flex days if you are beat up too much.

[@grandarchon6969]

I'm a finance professional with a schedule that's sometimes just crazy with travel, and sometimes super light. I've been doing asynchronous for a while, where I know the next time I work out, it's going to be X movements. I do a 4 day split, and go for 4 cycles, and try to get it all done within 5 weeks. Sometimes things get pushed back a day or moved up a day because of a late night call or deadline, and you just have to accept the trade-off of a less than perfect schedule, and slightly lower results vs. other priorities in life. Also, training really hard, closer to that 1/0 RIR range when you can makes up a lot, vs. sticking with the exact 3RIR, 2RIR... to 0 cycle, etc. if you have extra days where things have to get moved and you're rested up. I would love to see a Dr. Mike approved hotel room workout as an alternative when you just have no other options (especially in non-US countries). Pushups, body weight squats done extra slow with pauses... other suggestions?

[@InvisibleHotdog]

Get a suspension trainer with a door attachment and/or a set of bands

[@cdrtej]

Bands ftw

[@mikewalkow1860]

X bar

[@gpond7]

Physician here, been lifting for 25 years, floating asynchronous split definitely FTW.

[@alfonsovegaiii]

I like asynchronous pull push legs Allows me to separate legs and back which helps go harder on bent over rows

[@EmilWestrum]

I suffer from chemotherapy induced chronic fatigue, so my energy levels are very fluctuating. Full body workouts works very well for me, some weeks I can do five-six workouts, other weeks, energy might be a lot lower, and I can only manage one or two workouts. But every body part gets "blasted" with at least enough volume to maintain. Works wonders!

[@breezybaby6430]

For the asynchronous split, if you just absolutely CANT find the ~hour it takes to do a workout, just make that your rest day and pick up the next day. Asynchronous is the most fluid and recoverable option in my eyes. I've tried just about every possible variation of workout regiment in the last 20 years. Asynchronous PPL is gold for me. Edit: type before listening. That's the gold standard.

[@rubik224]

I do asynchronous purely cos it makes me less stressed about missing session. That said I keep to it pretty well, but if I skip a day then meh - sometimes you need it.

[@mrnaizguy]

I always did a form of asynchronous intuitively. Training is still planned in 7 day cycles but whenever I just wasn't recovered enough, had a lot do with school on any particular day or planned long activities with friends I do an extra rest day and the whole plan gets pushed back one day. It's not Mon - Sun then but Tues - Mon.

[@jaykeenan6884]

I genuinely prefer an asynchronous split for PPL to hit each day twice with 2 recovery days over 8 days. As a single guy who works a 9-5 I love the freedom it can offer

[@michaeltallion4041]

I do asynchronous split. I start my split with legs and sometimes when I'm 2 sore, I'll take an extra rest day and it gives me time to do moderate low intensity cardio.

[@LucasGage]

I'm currently doing PPL twice a week with Sundays; however, we know PPL doesn't hit arms that well: by the time you get to them, they aren't fresh and that can hinder gains. So when I want to focus on arms, I devised this split, which goes from Monday to Saturday, with Sunday off. Week 1: Back/Chest; Arms; Shoulders; Legs; Back/Chest; Arms; OFF Week 2: Shoulders; Legs; Back/Chest; Arms; Legs; Shoulders; OFF REPEAT Each muscle group gets hit three times within two weeks, giving you an extra day to recover compared to PPL; and for me, giving me a dedicated arm day. My chest and back are my best muscle groups, so I don't need dedicated days for them. Point is, this split repeats every two weeks, so you don't have to get all confused with weird splits where workouts always fall on different days. I like things to fall on certain days because I'm autistic like that, so I can plan how I eat and my off days are the same. Hopefully, someone finds this split useful for them.

[@kevinlebaron3157]

I saw your comment and started using your split. Only been a couple weeks. You still liking it and using it?

[@fernandoriveros8577]

As a student with nothing much to do other than wait till my master next year. Asynchronous feels awesome for me rn

[@Mythkos]

I do asynchronous on an Upper/Lower split. I love the flexibility for recovery, sometimes I do ULULR, or ULURLUL, or add an extra rest or upper instead of legs if I need more recovery for legs. Since I train early morning each day, the day of the week doesn't matter to me!

[@shrexyboi1850]

I thinking about doing that how's it working

[@jmichel70]

Thank you

[@ominousplatypus380]

I do an upper/lower split so I do upper->lower->rest and repeat which I guess makes it an asynchronous routine since it takes only 6 days to complete two cycles. I like it since I can easily take an extra day off if life gets in the way or I don't feel full recovered. In the long run I average around 4 workouts a week.

[@VegetaPrinceOfSaiyans]

Training every other day and cycling between four workouts makes it much easier to have the volume I want while not exhausting muscle groups to where the next session can't be optimally performed. I can go into each workout fresh, and since the same groups are targeted with a different movement, the fatigue for the movement itself doesn't build up since it had about 7 to 8 days to recover, and my strength has been progressing better than ever. Autoregulation is much easier and having to cut a workout shirt doesn't interfere, and if something prevents me from training, I just get an extra recovery day and pick up where I left off.

[@salvadorromero9712]

Wow. I've been doing both as needed, and never knew there was a name for it. Maybe there shouldn't be--or at least, the more important distinction is whether it's synchronous to your *life* not to the calendar week if it's not the cycle that affects your life most. Like the cop and nurse commenting here. Their splits are for all intents and purposes synchronous to *their* lives so trying a seven-day cycle would be the one that brings up issues as the ones here addressed.

[@keithianlocke]

Dr Mike.... I was doing PPL split and deloading about every 10-12 weeks. Then I started feeling incredible whacked out after every leg day due to increasing loads, to the point it started effecting the 2nd PPL of the week, and started losing motivation. So, I split the quads + hamstrings over the Push + Pull days, left calfs to leg day, and moved shoulders to it..... that reduced the whacked feeling and raised motivation, without changing days or number of muscle groups per session. 3 weeks ago my biceps started getting sore, think the ligament really, and thought best to deload, but rest of body not at deload stage... so I came up with a plan.... I have started deloading just one muscle group per week, which because of my split will repeat every 8 weeks. 8 weeks is time enough to increase load at least twice. 1st week was biceps from pull day. 2nd week was triceps from push day.

[@RenaissancePeriodization]

I think that's just fine! Just keep an eye out for systemic fatigue. If you take 2 weeks of active rest at some point and feel 1000x better, you'll know it was too high for a while! - Dr. Mike

[@keithianlocke]

@@RenaissancePeriodization thanks. I don't think it matters what stage of fatigue your at, 2 weeks off resting will always feel 1000% better. 😀 Although, even after missing 1/2 a week I am going crazy with guilt, wanting to get back in gym. Keep up the terrific work. All your videos are very inciteful and help making decisions.

[@Latissimus65]

Just seeing this vid now. Ive been a huge supporter of asynchronous splits for many years. One of my pet peeves is when people act like splits HAVE to be aligned to the 7 day week, lol. I prefer it much more for a few reasons that might be a little hard to explain. One, I feel more free'ing with my schedule, Im not a victim to this arbitrary '7 day week'. I still have a schedule but sometimes Im intuitive with it which works great with life events, feeling like shit, etc. My work schedule isnt the same every week either. Also I would sometimes run into instances where'd Id be stuck behind the same people training the same areas/exercises every week. Another weird reason is there were some people who I only saw while I trained certain muscles. I remember being proud of my RDL numbers but I only did them on Sundays when it was dead, nobody really saw it haha. Now sometimes its Sunday, sometimes a Wednesday, etc. Now from the outside looking in its random every week between who I run into, what Im training, etc. Currently running PPL 2 on/1 off style which resets every 9 days versus the standard 7. Id say this would be better for most people, great recovery

[@bobbyrogulski9340]

Was literally watching the video on splits today to develop a program for my sister. Hrs later this drops, as predicted by the first vid...

[@MJou8]

I bought male physique template 7 workout days a week version and I just rotate the 7 workout days regardless of calendar. Sometimes I can do 7 days in a row and sometimes I set 1 or 2 days off per week so gradually my routine would change but you can skip depend on your schedule. Also I can focus on so many sets even if it was week 6’s hard session which I can’t stand that was 5 days split per week because of the crazy volume in the end.

[@TexicanMr]

I use a floating asynchronous split, but didn't know it had a name.

[@JoelP1961]

I am old, retired and I train at home so I can run an asynchronous split pretty much with no problem. I do prefer a synchronous split because of the reasons you were saying though. Currently running an asynchronous split 👊

[@shmuckling]

I've been doing a two day floating asynchronous split for a while now. My hams and pecks are so sensitive to training that I often just have to push everything back a day, even when I'm very strict about not doing too much volume. My remedy has also included putting those two muscles at the end of the workouts, so that I can't quite blast them as hard as when I start with them - I made the mistake of starting with SLDL couple weeks ago because I was training with someone else and they wanted to do those first: two good sets later and my hams were over-trained. Meanwhile, my quads need to get hit hard or it's like I didn't even do nothing to them and my delts/back are way too small and also not very sensitive to volume, so each of my two days starts with one of these.

[@gad3iii532]

Bro split: Chest, Arms, Back, Shoulders, Legs/Abs, Specialty (focusing Chest now), Rest day. Maybe not pro but this works best for me with work and a home gym and I can stick to it.

[@donthedude]

PPL rest works out well for me and always leaves the door open for two consecutive rest days and just gives more more time to listen to my body. I obsessed over the specific day lift in a bad way

[@nicholasdonin1465]

Dad of 5 with a consistent work, and kid extra curricular schedule. Synch is what I prioritize to allow my workouts to fit my life BUT I'd say 50/50 it becomes A-Synch if something pops up like a reschedule football game, family gathering, vacation etc. But ever during Synch, I change up core exercises and target muscles but stick with the split schedule. Plus with Synch, it helps me mentally prepare for what routine I'm gonna go. I can smash arms or shoulders feeling shitty, but knowing when legs is every time, I can get it in the zone.

[@1rickopotamus]

Chest and back together is so good . very enjoyable

[@dconner50]

Asynchronous works great for me. Miss a day? Add an extra day in later and make up for it. Too sore? Take an extra day off. Need a certain day to be a rest day? Move everything around to accommodate it. To be fair though, it makes it much easier having a garage gym. If I was still going to a commercial gym, it wouldn't be as convenient

[@imnodog]

I was doing synchronous splits and because I'm freelancer my work was just getting accumulated, I used to do legs/pull/push 6x a week and rest for a day. Now I'm doing asynchronous splits where I do 3 training sessions at the gym then hit arms on a small workout at home, then 3 training sessions and then rest. This has been working much better for me and I think the extra rest is actually making me a bit bigger (I'm still intermediate).

[@bad307207]

One advantage of a rolling split is you don't have to worry about neglecting a specific body part over time; I'd imagine alot of people would have a pattern to their missed gym session (unless gym is your life), like how more people call in sick on payday weekend.

[@benjaminterangiita4146]

My Schedule is Chest & Shoulders, Back & Hamstrings, rest day, Chest & Back, Arms, Legs, rest day, Sounds random but works really well in terms of recovery for me

[@seal869]

Great video. I use an asynchronous split with floating recovery for exactly the reasons you mentioned.

[@danielegaiotti2431]

I'm only learning the name now but I've been doing asynchronous splits most of the time I've lifted. When I started I did 3 days a week full body and at that time doing it every second day instead of keeping to same days of the week simply made more sense to me. Why do I need a 2 day recovery in the middle. When I've done 5 day a week schedule or U/L I found asynchronous splits just let me work around my Mens league hockey games (which can be on different days of the week) and also let me adapt to anything else life throws at me.

[@janrimbock4521]

I will have to say for shiftworkers asynchron splits are the way imo because of nightshifts and sleeping scedule

[@tabbyteacup9847]

Asynchronous split all the way. It means I can work it around when I do early shifts and so avoid busy times at the gym.

[@b18crlxi]

I currently do upper x 2 and lower x 2 a week so it's synchronous with set days but if I need to move a workout forward/back still allows for a few days between following workout for recovery

[@Reypstraptor4269]

Asynchronous was always the anwser.Even when i was beginner and i got advised on some weekly spilts i would awlays ask the question hey why does it have to be a week.Can i not do chest and then if i recover in 4 days do chest then.Meaning one week its once a week another its twice but the recovery time between the two is the same while if i have to do it twice every week that means one of two training session is gonna have to be only a 3 day rest inbetween which is not enough and sometimes even 4 days aint enough.

[@Markus_Ruhls_Left_Bicep]

I tend to do arms, chest, back and legs and just loop it through the week, but I definently would be open to changing up. Would be interesting to hear about more isolated splits.

[@currbag]

As a pipefitter I usually work 10 hours days typically anywhere from 10k-15k steps in a day carrying heavy tools, fittings, piping, twisting and bending, and climbing stairs and ladders. One day can vary so much to the next in terms of energy burned during the workday. The only way I can train is to listen to my body and get in a session with whatever body parts feel rested on that particular day. And leg day is saved for my days off! LoL

[@micharainczuk607]

Push, Legs, Pull, rest works best for me. I also I can do shoulders on both push and pull cause I really wnt to focus on them and they recover very fast

[@shararm]

I know this was a year ago but idk how I never thought of putting legs in the middle instead of the end

[@kristijan8518]

I do a hybrid of full body every day, but I train certain muscle every other day. Example: Monday quads, lats, chest, middle delt, triceps Tuesday hamstrings, traps, front delt, rear delt, biceps. Sometimes i do an exception and hit lats 2-3 days in a row since they seem to recover fast.

[@emilyrussell1222]

I was in Piccadilly Circus today :-) Sorry I missed you!

[@katquinn5517]

I just work out when I can. Full time job, kids, study, family commitments, travel. Just turn up to the gym as and when. I keep a mental note and just try to hit muscles twice a week. Sometimes that’s all we can do 🤷‍♀️

[@KingDoug]

I do three full body workouts per week (1 - Tuesday, 2 - Thursday, 3 - Sunday). If I need to work out on a Wednesday instead or whatever, then it's easy enough to move things while still getting enough rest between workouts. But if I just can't get all three workouts in, then there's no issue with bumping everything along a day (2 - Tuesday, 3 - Thursday, 1 - Sunday). My gym's crappy weekend hours (shuts at 3pm!) is a bigger issue as it means I can never get a workout done on a Saturday.

[@JohnSmith-dy3ck]

As a police officer who works 12 hour rotating shifts (4 on - 3 off one week, 3 on - 4 off the next) the asynchronous split has done wonders for me. It’s essentially Push, Pull, Legs followed by 1-2 days off and repeat. Glad RP finally did a video on it and confirmed what I’ve already been thinking 😁👍

[@amelie_anne_]

How would we modify the CTT to become an asynchronous split? I’d love to test this out for myself

[@martinesquivel5434]

Based out of one of your other videos, you said to do no more than three exercises per muscle group ranging for about 10 sets, when you hit them twice a week do you also stick to the same chest/back exercises as the first day for the second one?

[@UndefinedLastName]

Always excited to get a notification from Dr. Mike to come into to lab and learn .. 🦧

[@mikewalkow1860]

You can train synchronous and still do stuff on weekends. Either move the workout or skip it. Skipping workouts is ok. Youre in this for life.

[@Anandfulness]

Not if you keep skipping certain body parts... people skipping leg day all the time..

[@fabiotestori732]

Asynchronous Is reeeeealy good for full body split wo

[@gracecar5820]

Doctor using a floating asynchronous split. I do asynchronous when I’m on leave. I am older so sometimes my body recovers differently and I may need to swap or change a rest day.

[@lucassamsmusic]

I would really like to rock a RP shirt that just says “F*ck the Sun.” 😂

[@van3ssa.f]

I do asynchronous. Sometimes I just feel off and take a rest day or sometimes unexpected plans don't make it possible to train

[@froesesp]

One can modify the routine regardless of which one is being done. It's a hybrid, I've done it every which way and don't follow either one necessarily always.

[@liamengram6326]

I do synchronous training simply because I am a nut for having a schedule known in advance. I don't like the idea of being asked to come to a function in a few weeks and having to look ahead to see if I have a workout that day. "Are you free on Saturday in 3 weeks?" I don't know. That doesn't work for me. "Are you free on Saturday in 3 weeks?" Any time after 11am, yes (OR I can adjust when my workout is to accommodate the function). That works for me. I currently do Push A (Mon), Pull A (Tues), Legs (Wed), Active Rest (Thurs), Push B (Fri), Pull B (Sat), Active Rest (Sun) for my 12 week Hypertrophy Block. And the reason I only do legs once a week is because I found that even when I split volume between 2 leg workouts it would take me 4 days to recover fully, which meant slapping some leg days at the end of other days and having excessively long workouts. So I just absolutely hammer my legs one day a week and it usually takes me 5 or 6 days to fully recover from that workout anyway.

[@liamengram6326]

Oh, the other reason I love my split is because if for some reason I can't train on Tuesday I just do Pull A on Wednesday, Legs on Thursday, Push B on Friday and Pull B on Saturday. This still gives me 72 hours between Pull A and Pull B, and 72 hours between Push B and Push A.