>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?
>waaaah I'm not progressing
Do something else then, crybaby
YEAH no shit. I'm blogging
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
Fricking kek
w-why did you kek at my post?
Because you recommended PPL in a high quality disguised shitpost way
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
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
hey thats me
>The best brosplit is PPL
so not a brosplit?
that's literally PPL you fricking moronic Black person
>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
>no serratus anterior day
baka
Lmao I bet you also thought rows and pullups would give you a big biceps
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.
Give it another 3 months and you will understand. you are not strong enough to be fatigued
You're a rookie whose numbers are probably still in the 'untrained' category. Opinion discarded.
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
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.
I've done bro split for years. Your wasting your time. Just do PPL.
Well I really don't want my muscles to turn green...
Yeah I do
Chest, Back
Legs, abs
Bicep, Tricep, shoulder
rest
repeat
Works perfect for me
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.
Brosplit til I hit 1/2/3/4 then PPxPPLx
Simple as
>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
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.
>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.
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.
SS for 4 months
The Bridge
Hypertrophy, 5 days a week, not a bro split tho
Best split for cazzies is just chest/tris, back/bis, legs, shoulders/arms, rest.
>PPL
>4 day
>high frequency
Post body do you even lift?
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