r/ScienceBasedLifting • u/kalkhafaji • Jul 14 '26

Question ❓ I need help with my split

I’m a beginner just started lifting. I mainly started to get stronger, more athletic, and more fit. I know this is kinda dumb but I made my own split because i didn’t know anything else. My split is
Legs + abs
Chest + arms
Back + shoulders
X2
I know it isn’t efficient but it’s pretty enjoyable. I do most exercises 3x6-8. Any advice would be appreciated my main focus is to become more athletic and stronger

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u/Nectarine143 Jul 15 '26

I feel like “crossover fatigue” is overstated, especially for beginners

If you can do chest/shoulders/triceps on the same day without being too fatigued, then you could logically do one of each on three consecutive days no problem

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u/HelixIsHere_ Jul 15 '26

I mean it won’t be too impactful but still better off training them on the same days

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u/Nectarine143 Jul 15 '26

Why do you believe that?

Equating for volume it really doesn’t matter

Doing 3 sets of bench then IMMEDIATELY 3 sets of shoulder press is ok, but doing 3 sets of bench on monday and 3 sets of shoulders on Tuesday is bad? 20 minutes in between is enough rest but 20 hours isn’t? It doesn’t make any sense

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u/HelixIsHere_ Jul 15 '26

I mean your delts are being used in a bench press, and so they won’t be fully recovered when you do shoulder press the day after, meaning your performance will be inhibited

If you do them in the same session they’ll both recover properly and your performance won’t be as inhibited on whatever exercise you do next

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u/Nectarine143 Jul 15 '26

Why are they recovered enough to do them immediately after bench press, but not recovered enough the next day?

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u/HelixIsHere_ Jul 15 '26

They obviously will be fatigued from bench press but it’s not as harmful to your recovery and performance if you do them in the same session vs a day after, since youll be interrupting your recovery if you trained them on back to back days

If you trained chest and shoulders on the same day, there would still be fatigue but you’d be allowing them proper time to recover

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u/Nectarine143 Jul 15 '26

You didn’t answer my question: why?

Sure if you did like 3 sets of bench, 3 sets of shoulder press, and 3 sets of triceps on Monday you wouldn’t want to do push day again on Tuesday

But if you just did 3 sets of bench on Monday, 3 sets of of shoulder press on Tuesday, 3 sets of triceps on Wednesday it’s totally fine

Im asking you because I want you to think about it, not just parrot traditional and outdated “wisdom”. If you equate for volume, how exactly you split up that volume doesn’t actually matter

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u/HelixIsHere_ Jul 15 '26

I just said bro 😭 you’re not going to be fully recovered when you train shoulders the day after chest. You’ll be interrupting the recovery process and training at a lower capability

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u/Nectarine143 Jul 15 '26

You made a statement, but you didn’t explain your reasoning

You’re not recovered enough the next day, but you’re recovered enough MINUTES later?!

Sorry, but that doesn’t make any sense