Formulating a training split

[Max Sheppard]

Hi! I was just wondering how you guys would formulate a training split based off the fact my upper chest needs the most improvement, and my recovery stats:

1. Shoulders: Sore for 1 Day or Not at All

2. Biceps: Sore for 1 Day

3. Triceps: Sore for 1 Day

4. Chest: Slightly Sore, Able to Train

5. Quads: Not Sore

6. Lats: Sore for 3 Days

7. Hamstrings: Sore for 2-3 Day

I’d also like to preface this by saying I already train hard – to or beyond failure always with good execution. I’m a teenager, so stress is super low, and diet is on point. My current split now is chest & arms, legs, back & shoulders repeat then rest (so 6 on, 1 off), but I feel like I am missing out on what is often said about training a muscle when it’s ready, and I find myself waiting to long. Hope one of you can help me, thanks!

Ps. Here are some physique photos for reference:

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[Joe]

Make sure you watch all my videos on splits in the “help and guide” section, I think you’ll be able to best answer the question yourself that way. But based on what you said with soreness of everything involved, probably just 2 days to recovery between chest sessions. And fit everything else in wherever. Then you just need to make sure you can still progress session to session (workout performance), as soreness is just part of it. So maybe something like this:
Chest, arms, back, chest, delts, legs, off. Or you could go push pull. Pull, push, legs, off, chest, off. There’s a lot of possibilities, just a couple suggestions

[Joe]

Max Sheppard wrote:

Hi! I was just wondering how you guys would formulate a training split based off the fact my upper chest needs the most improvement, and my recovery stats:

1. Shoulders: Sore for 1 Day or Not at All

2. Biceps: Sore for 1 Day

3. Triceps: Sore for 1 Day

4. Chest: Slightly Sore, Able to Train

5. Quads: Not Sore

6. Lats: Sore for 3 Days

7. Hamstrings: Sore for 2-3 Day

I’d also like to preface this by saying I already train hard – to or beyond failure always with good execution. I’m a teenager, so stress is super low, and diet is on point. My current split now is chest & arms, legs, back & shoulders repeat then rest (so 6 on, 1 off), but I feel like I am missing out on what is often said about training a muscle when it’s ready, and I find myself waiting to long. Hope one of you can help me, thanks!

Ps. Here are some physique photos for reference:

And looking great!

[Max Sheppard]

Joe wrote:

Make sure you watch all my videos on splits in the “help and guide” section, I think you’ll be able to best answer the question yourself that way. But based on what you said with soreness of everything involved, probably just 2 days to recovery between chest sessions. And fit everything else in wherever. Then you just need to make sure you can still progress session to session (workout performance), as soreness is just part of it. So maybe something like this: Chest, arms, back, chest, delts, legs, off. Or you could go push pull. Pull, push, legs, off, chest, off. There’s a lot of possibilities, just a couple suggestions

Thank you so much Joe! You’re awesome.

[Author]

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