I TRIED SCIENCE BASED SPLIT (non stop yap)

Summary

The presenter reflects on trying an upper/lower/push/pull/legs split for about four months after years of using a bro split. During that time, he experienced joint aches, reduced motivation, and declining performance, despite trying to follow common science-based training guidelines.

His point is not that science-based lifting is useless. Rather, workout splits and training-frequency recommendations should not be treated as universal rules. Individual training load, recovery, and personal circumstances matter.

Key Training and Recovery Strategies

• Choose a split that suits your recovery and circumstances. Bro splits, push/pull/legs, upper/lower, and Arnold-style splits can all work for different people; none is automatically best for everyone.
• Watch for signs that training is outpacing recovery. Joint discomfort, reluctance to train, or declining reps and performance may be reasons to reconsider a routine.
• Adjust the program when needed. Consider taking more rest days, reducing volume, or changing intensity, rep ranges, and exercise scheduling.
• Prioritize recoverable training over preset numbers. Instead of chasing a specific weekly frequency or set target, find an amount of training you can recover from while still making progress.
• Track progress with sound technique. Aim for gradual improvements in reps or strength while maintaining good form. Persistent regression may indicate that recovery needs attention.
• Keep the schedule flexible. There is no need to force every workout into a strict seven-day week. Rest when needed, then continue the training sequence.
• Account for overlap between muscles and joints. Pressing and pulling exercises can involve muscles and joints used again in other sessions. Consider this overlap when ordering workouts and planning recovery.
• Use exercise order to emphasize weak points. For example, someone prioritizing triceps might train them earlier in a session, while recognizing this could reduce performance on chest work afterward.
• Treat split templates as starting points, not prescriptions. Bro splits can be modified to train priority muscles more often. Upper/lower routines may also need varied emphasis to manage overlap and prioritize different muscles.
• Consider broader recovery factors. Sleep, nutrition, and stress may affect recovery. Consistency and effort still matter, but routines should be adapted to personal context rather than copied without consideration.

The video is an informal account of the presenter’s experience, not a claim that one training split is universally superior.

Presenter: Deon Sources mentioned: General science-based lifting advice and research papers (not specifically identified); Arnold-style split.