>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?

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  1. 12 months ago
    Anonymous

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

    • 12 months ago
      Anonymous

      YEAH no shit. I'm blogging

  2. 12 months ago
    Anonymous

    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

    • 12 months ago
      Anonymous

      Fricking kek

      • 12 months ago
        Anonymous

        w-why did you kek at my post?

        • 12 months ago
          Anonymous

          Because you recommended PPL in a high quality disguised shitpost way

    • 12 months ago
      Anonymous

      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

      • 12 months ago
        Anonymous

        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

    • 12 months ago
      Anonymous

      hey thats me

    • 12 months ago
      Anonymous

      >The best brosplit is PPL
      so not a brosplit?

    • 12 months ago
      Anonymous

      that's literally PPL you fricking moronic Black person

    • 12 months ago
      Anonymous

      >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

    • 12 months ago
      Anonymous

      >no serratus anterior day
      baka

  3. 12 months ago
    Anonymous

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

  4. 12 months ago
    Anonymous

    After lifting for 3 months as a beginner I realized the overtraining shit morons force here is a fricking 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.

    • 12 months ago
      Anonymous

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

    • 12 months ago
      Anonymous

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

  5. 12 months ago
    Anonymous

    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. 12 months ago
    Anonymous

    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. 12 months ago
    Anonymous

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

  8. 12 months ago
    Anonymous

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

  9. 12 months ago
    Anonymous

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

  10. 12 months ago
    Anonymous

    You homosexual 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. 12 months ago
    Anonymous

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

  12. 12 months ago
    Anonymous

    >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. 12 months ago
    Anonymous

    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.

    • 12 months ago
      Anonymous

      >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 fricking moron or on roids.

  14. 12 months ago
    Anonymous

    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. 12 months ago
    Anonymous

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

  16. 12 months ago
    Anonymous

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

  17. 12 months ago
    Anonymous

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

  18. 12 months ago
    Anonymous

    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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