at what stage do you move from full body 3x a week to something like PPL? or a UL split? I'm currently still a beginner (lifting for about 6 months). i feel like im still progressing on lifts and gaining muscle but wondering if i leave some on the table for maybe not using another split (seems like a full body is the least popular option)
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>i feel like im still progressing on lifts and gaining muscle
Then do not change anything. What kind of routine are you doing?
this is my workout routine, so it's A B A the first week and B A B the second.
on rest days i do abs and some forearm training and sometimes i also add some extra accessory excercises on those workout days (for example i'd add lateral raises and face pulls)
the weight in the routine is the amount of weight on one side of tbe barbell (easier to keep track)
Well you are doing more then enough volume(on some things). Probably even more then you need. The reason why people split things up like PPL is to distribute the training amount over the course of the week to cut down on how long training sessions last but also to not get to tired on a single workout. When as a beginner you say you are doing 3 day full body i assume you where doing less then this. You could very easily take what you are doing here and split it up differently then a 3 day full body.
Like this anon says
ppl is overrated so idk why you want to do that. Probably cus its popular and sounds like the most hardcore split. But really its kind of overrated and as a newbie there is no reason to be in the gym that many days because you don't actually need to do so much that you need to spread it out over 6 days.
You can turn that in to a upper/lower easy. Cut some of the quad work, add in like 3 set of chest like a cable fly or something.
thank you for the advice
I dont understand your routine. Do you actually do around 30x sets per workout? You will never progress with that amount of volume. There is no way you lift with proper intensity to muscle failure. This looks more like a cardio/crossfit routine.
i do, a workout usually takes about an hour and a half. and i do the compound lifts first. and i sometimes rotate which one of the compounds i start with.
you are pretty much wasting your time. you could literally do 1/3 of your volume, do each set to failure and spend the remaining time doing cardio because thats what you do. you have a lot of junk volume that does nothing other than just burning calories.
how do you know its junk volume?
because he is doing 30 fricking sets per work out. no way he is capable of going to proper failure on each set let alone as a beginner. he is pretty much just going through the motions and you can tell by the amount of weight he lifts. he even said his routine lasts 90 minutes. he could easily increase all lifts by 50% and only do 1/3 of his volume and he would be better off.
i feel like i am. its not like im doing 30 sets for chest.
no you are not going to failure otherwise you wouldnt be able to do that many sets its quite simple.
so when you say do 1/3 of the volume what would a routine like that look like?
t. cardiolet
>5sets 40kg dl
just do SS lmao
what is SS
Starting strength
Okay lets fix this shit up a bit
-Less back volume
-Less quad volume
-Little more chest volume
-Better set up and exercise order
Upper 1
Db Incline bench press 3 sets
Wide lat pull downs 3 sets
Shoulder press 3 sets
Bent over rows 3 sets
Tricep extenstion of some sort 3 sets
Hammer curls 3 sets
Lower 1
Squats 3-4 sets 6-8 reps
Romanian deadlifts 3 sets 8-12 reps
Leg extensions 2-3 sets of 10-20 reps
Ab execise 3 sets
Calf raises if you want need
Upper 2
Military press 3 sets
T bar rows 3 sets
Bench press 3 sets
Reverse pull downs 2-3 sets
Cables or machine or db fly's 3 sets
Preacher curls 3 sets
Cable push downs 3 sets
Lower 2
Deadlifts 3-4 sets x 5-6 reps
Leg press or front squats 3 sets 8-12
Leg curls 3 sets of 10-20
Ab exercise 3 sets
Calfs if you want to
chest volume 9 sets
back volume 10-12
Shoulders 6 sets
Biceps 6 sets
triceps 6 sets
Quad volume 9 sets
posterior chain volume 6 sets
(You)
And here is how to make a ppl out of that
Push
Barbell bench press 3 x 6-8
Shoulder press 3x812
Triceps extension 3 x 10-20
Pull
Barbell Rows 3x 6-8
Wide grip lat pull down 3x 8-20
Bicep curl 3 x 10-20
Legs
Squats 3-4 sets 6-8 reps
Romanian deadlifts 3 sets 8-12 reps
Leg extensions 2-3 sets of 10-20 reps
Ab execise 3 sets
Calf raises if you want need
Probably take a rest day here
Push 2
Military press 3x6-8
Db incline bench 3x8-12
Tricep ext 3 sets
Pull 2
T-bar rows 3x6-12
Reverse pull downs 3x
Bicep Curls 3 sets
Lower 2
Deadlifts 3-4 sets x 5-6 reps
Leg press or front squats 3 sets 8-12
Ab exercise 3 sets
Calfs if you want to
Rest or repeat
Forgot the chest flies
Push
Barbell bench press 3 x 6-8
Shoulder press 3x812
Chest Fly's 3x8-20
Triceps extension 3 x 10-20
Pull
Barbell Rows 3x 6-8
Wide grip lat pull down 3x 8-20
Bicep curl 3 x 10-20
Legs
Squats 3-4 sets 6-8 reps
Romanian deadlifts 3 sets 8-12 reps
Leg extensions 2-3 sets of 10-20 reps
Ab execise 3 sets
Calf raises if you want need
Probably take a rest day here
Push 2
Military press 3x6-8
Db incline bench 3x8-12
Tricep ext 3 sets
Pull 2
T-bar rows 3x6-12
Reverse pull downs 3x
Bicep Curls 3 sets
Lower 2
Deadlifts 3-4 sets x 5-6 reps
Leg press or front squats 3 sets 8-12
Ab exercise 3 sets
Calfs if you want to
Rest and repeat
This is the same volume as you did in your original routine, less actually except for 3 more chest sets. Remember take deloads at week 4,5 or 6.
You could also do
Push
Pull
Rest
Legs
Rest
Push
Pull
Rest
Legs
Rest
Push
Pull
and so on as you are new and the fatigue builds up quickly from training every day. Anyways this is just a suggestion and a sketch, do whatever rep ranges and changes you want. Happy liftan
>he doesnt train mouth ass and dick
ngm
damn, that looks good. thank you, I might try this
That’s way too much volume. Deadlifts don’t really belong in a full body split because of how tiring they get ar heavier weights. Apart from the main compound which should be 5*3-6, all other exercises should be in the range of 3*8-12 or 3*8-20 for isolations
>Deadlifts don’t really belong in a full body split
Don't fall for the push pull meme, it's terrible.
6 months is fine, keep doing what you're doing. Eventually you will reach a volume where full-body will be too exhausting to complete effectively, at that point switch to ppl and more isolation exercises.
>-body will be too exhausting
I hit that point 2 months in. Makes me think OP is not working hard enough.
The routine doesn't matter that much. Do what you enjoy and make sure to put the proper effort and I guarantee you there are no gains being missed
PPL is literally the biggest beginner bait. If you take sarm goblins out of the equation I have never seen a program that has yielded worse results. 99% of people under age 25 are doing PPL and I have never in my 9 years of lifting seen a gym so weak with no results. These guys are doing junk volume 6 days a week and nobody lifts 1/2/3/4.
I don't like full body either. I like 3 day split, chest/tri, back/bi, shoulder/legs. Every muscle group once a week.
The program doesn't matter much. When you can enter the gym and train with the heat it a samurai rushing wildly to their death you will succeed.
Heart*
if you want to go to the gym more, try adding another day.
>push
>pull
>legs
>shoulders
or if you want to mix legs in with your torso work
>full body push
>full body pull
>shoulders
>arms