>Hey bro, you wanna know how I got so jacked?

>Hey bro, you wanna know how I got so jacked? I did a gay reddit PPL upper/lower cumshot split for 4 days a week. Pretty cool, huh? High frequency training bro!
A phrase no one has ever uttered in human history. Everyone just did bro splits, didn't they? The internet scientists lied to me, didn't they?

  1. 2 months ago

    >waaaah I'm not progressing
    Do something else then, crybaby

    • 2 months ago

      YEAH no shit. I'm blogging

  2. 2 months ago

    Yes, but you need the right bro split
    The classic one is one muscle group a day
    >Chest monday
    >Arms tuesday
    >Back wednesday
    >Legs thursday
    >Shoulders friday
    This one doesn't work very well imo, it's too low frequency so you need to do way too much work in one day for it to be effective - but after a certain number of sets it's just too much and it stops being a good workout
    For legs I think one day a week can work, but for example working our your chest or biceps only once a week is a total waste. They're small muscles that can't do too much work in one day, but recover fairly quickly so hitting them frequently is the best approach

    The best bro-split hits 2-3 muscle groups a day and the muscles twice a week for better frequency. For example
    >Monday: chest, triceps, shoulders
    >Tuesday: legs
    >Wednesday: back, biceps
    >Thursday: repeat chest, triceps, shoulders (maybe vary some exercises)
    So on

    • 2 months ago

      Fucking kek

      • 2 months ago

        w-why did you kek at my post?

        • 2 months ago

          Because you recommended PPL in a high quality disguised shitpost way

    • 2 months ago

      Ah yes the gentlemen’s split, but I do mine with chest, tris and back and then shoulders and bis and then legs and abs

      • 2 months ago

        Yeah I think it's the best way to plan your workout, a lot of different combinations work
        I like doing only back + biceps because back workouts really tire me out

    • 2 months ago

      hey thats me

    • 2 months ago

      >The best brosplit is PPL
      so not a brosplit?

    • 2 months ago

      that's literally PPL you fucking retarded moron

    • 2 months ago

      >you need to do way too much work

      Too much for you, obviously. Here, I made you a custom split to suit your special needs:

      Monday- Rectum and sphincter loading

      Tuesday- dildo throat stretching and lips

      Wednesday- dildo cowgirl and reverse cowgirl plus weighted handjobs

      Thursday- cum eating and prostate conditioning

      Friday- legs

    • 2 months ago

      >no serratus anterior day

  3. 2 months ago

    Lmao I bet you also thought rows and pullups would give you a big biceps

  4. 2 months ago

    After lifting for 3 months as a beginner I realized the overtraining shit retards force here is a fucking meme.
    I did Reddit PPL 5 days a week and cardio everyday, recovered fine, muscles grew just fine.
    It's better to be overtrained than undertrained, I see a lot of anons who fell for the 3x full body meme or SS/SL and are struggling to make progress.
    PPL has the best of all 3 worlds, big 4 compounds, isolation and it's a split.

    • 2 months ago

      Give it another 3 months and you will understand. you are not strong enough to be fatigued

    • 2 months ago

      You're a rookie whose numbers are probably still in the 'untrained' category. Opinion discarded.

  5. 2 months ago

    do starting strength
    read the book
    follow the program for 8 months or until you stop being able to add 5 lbs
    then do whatever bodybuilding shit you want or go onto the texas method

    everyone i know whos actually strong did this

  6. 2 months ago

    I do a 3 day sort-of PPL
    Mon - chest & tris
    Wed - back & bis
    Fri - legs & shoulders
    Might swap Monday and Friday though, not sure.

  7. 2 months ago

    I've done bro split for years. Your wasting your time. Just do PPL.

  8. 2 months ago

    Well I really don't want my muscles to turn green...

  9. 2 months ago

    Yeah I do
    Chest, Back
    Legs, abs
    Bicep, Tricep, shoulder
    Works perfect for me

  10. 2 months ago

    You gay apes spend more time in a week whining about something instead of actually lifting and eating.

    You will forever be DYEL if you keep it up.

  11. 2 months ago

    Brosplit til I hit 1/2/3/4 then PPxPPLx
    Simple as

  12. 2 months ago

    >Mon: Full body; high rep (12-15 reps)
    >Tue: Full body; lower reps (4-6 reps)
    >Wed: Rest
    >Thur: = Mon workout
    >Fri = Tue workout
    >Sat morning: Explosiveness
    >Lord's day: Rest

    >Every day: Cardio

  13. 2 months ago

    If you want to make gains at a good rate then muscle groups should be trained at least twice per week. Hitting each group once a week like a typical bro split will likely have you spinning your gears with slow progress.

    • 2 months ago

      >If you want to make gains at a good rate then muscle groups should be trained at least twice per week
      You forgot to mention that if you do more than 15 sets per muscle in a week, then you are a fucking retard or on roids.

  14. 2 months ago

    PPL+Upper never used a programme.
    Everyone always tries to over complicate it, just go in and lift heavy thing up and down, try do more next week.

  15. 2 months ago

    SS for 4 months
    The Bridge
    Hypertrophy, 5 days a week, not a bro split tho

  16. 2 months ago

    Best split for cazzies is just chest/tris, back/bis, legs, shoulders/arms, rest.

  17. 2 months ago

    >4 day
    >high frequency
    Post body do you even lift?

  18. 2 months ago

    I just train until I physically can't move my body anymore and then I just lie there for a bit until I can summon the energy too go home and sleep

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