right now im doing ABxABxx
A: chest, back, biceps
B: shoulders, legs, triceps
2 execises per set, 3 working sets per exercise, adds up to 12sets per day and 72 total sets per week
of, if you think that's too much volume, you can drop to 2 sets per exercise, for 48 total sets per week
I did ppl for like 8 days straight
I felt really tired but not in the muscle. The 2 day rest were enough, but I felt really sleepy after the 5th day.
What's that?
What should I train to withstand a 6 day ppl?
I did ppl for like 8 days straight
I felt really tired but not in the muscle. The 2 day rest were enough, but I felt really sleepy after the 5th day.
What's that?
What should I train to withstand a 6 day ppl?
I've ran it for 2 or 3 weeks now since I had been doing PPL forever and I'm enjoying it.
Chest/Back
Flat BB Bench Press
Seated Cable Row
Machine Incline Press
Lat Pulldown
Cable Crossovers
Straight Arm Lat Pulldown
Shoulders/Arms
OHP
Machine Preacher Curl
EZ Bar Skullcrushers
Seated Lateral Raise
Cable Hammer Curl - SUPERSET
Tricep Pushdown - SUPERSET
Legs(SQUAT DAY)
Back Squat
Hip Thrusts
Seated Calf Raise
Seated Leg Curl
Leg Extensions - SUPERSET
Sissy Squats - SUPERSET
Legs(DEADLIFT DAY)
Deadlift
Leg Press - SUPERSET
Leg Press Calf Extensions - SUPERSET
Machine Hack Squat
Seated Leg Curl
Hanging Leg Raises
This is what I've been running and my only gripe would be that it's a lot of volume for my arms. Even without direct work on the Chest/Back Day they are still fatigued and it does affect the Arm Day. I alternate between the Squat Leg Day and the Deadlift Leg Day. Noticed some really great gains on this split already probably thanks to the huge volume each day compared to my previous PPL.
arnold split?
upper/lower 4x a week with weekends off
That 3.5 times a week you moron frick omg
just do it 6x a week dummy
right now im doing ABxABxx
A: chest, back, biceps
B: shoulders, legs, triceps
2 execises per set, 3 working sets per exercise, adds up to 12sets per day and 72 total sets per week
of, if you think that's too much volume, you can drop to 2 sets per exercise, for 48 total sets per week
>thread asking for specifically 6x a week split
>posts this 4x a week BS
wtf?
he said
>hits all muscles 2x a week
check
>that isn't PPL
also check
learn to read, homosexual
>Learn to read homosexual
What does the title of the post says?
whoopsie
my bad, i guess
All is forgiven.
Make sure your sleep's in order.
>conveniently ignores the thread title
>6x a week that isn't PPL
Idk how would you even do that
Maybe do chest and back on the same day, and triceps and biceps another day and shoulders with legs
Or do vertical movements one day, horizontal ones the next and keep the legs days as is
Idk, it seems it would be the exact same volume as ppl
I did ppl for like 8 days straight
I felt really tired but not in the muscle. The 2 day rest were enough, but I felt really sleepy after the 5th day.
What's that?
What should I train to withstand a 6 day ppl?
>What should I train to withstand a 6 day ppl?
syringe curls and plunger pushdowns
Arnold split bro
I've ran it for 2 or 3 weeks now since I had been doing PPL forever and I'm enjoying it.
Chest/Back
Flat BB Bench Press
Seated Cable Row
Machine Incline Press
Lat Pulldown
Cable Crossovers
Straight Arm Lat Pulldown
Shoulders/Arms
OHP
Machine Preacher Curl
EZ Bar Skullcrushers
Seated Lateral Raise
Cable Hammer Curl - SUPERSET
Tricep Pushdown - SUPERSET
Legs(SQUAT DAY)
Back Squat
Hip Thrusts
Seated Calf Raise
Seated Leg Curl
Leg Extensions - SUPERSET
Sissy Squats - SUPERSET
Legs(DEADLIFT DAY)
Deadlift
Leg Press - SUPERSET
Leg Press Calf Extensions - SUPERSET
Machine Hack Squat
Seated Leg Curl
Hanging Leg Raises
This is what I've been running and my only gripe would be that it's a lot of volume for my arms. Even without direct work on the Chest/Back Day they are still fatigued and it does affect the Arm Day. I alternate between the Squat Leg Day and the Deadlift Leg Day. Noticed some really great gains on this split already probably thanks to the huge volume each day compared to my previous PPL.
LPPxLPP
I call it "el pee pee"
Mon: Squat, bench, deadlift, dips, farmers
Tue: Shoulder press, Rows, chins, calves
Wed:
Thur: Squat, bench, deadlift, dips, farmers
Fri: Shoulder press, Rows, chins, calves, curls
Sat:
Sun:
Alternate core strength and core stability each day
Is this a good program? I do 3x5-8 for the compounds. also I want to squat 3 times a week but I don't want to do it 2 days in a row.
related question: is hitting all muscle grups 3x a week too much?
by too much I mean if it will hinder my muscle gain progression/strenght progression