Upper/lower, PPL, full-body, or bro split? The best choice depends on how often you train and how well you recover.

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Training two muscle groups per session balances volume, recovery, and exercise selection effectively A six-day split includes chest-triceps, back-biceps, legs-calves, shoulders-abs, chest-back, ...

The quest for bigger biceps is timeless. Ask anyone from a young child to an experienced athlete to show you their muscles, and they’ll almost always raise their arm and flex their biceps in response.