Honest question to PPLers

Just how exactly do you do it?

I do a brosplit and train each big lift across the week, example

Bench is on Chest day

OHP is on Shoulder day

Squat is on Leg day

Pull-ups is on Back Day

Arms I train on their own day (Arm day)

Deadlift is on the week on its own day (Saturday)

The main question is; I see PPL routines and they to something like this

>dumbbell incline press
>OHP
>tricep pushdown
>chest flys
>side laterals

How exactly are you supposed to progress the Overhead Press if you always do it after a Press for your Chest?

How is just 1 exercise for Triceps isolation enough?

How are you really having the energy to go hard on Side Laterals when it’s at the end of the workout, especially considering how important side deltoids are?

I just don’t understand how PPLers make any progress when you’re doing so many different things on each day??

I do like 3-4 different tricep isolations on my arms day, that’s way more volume and intensity than they would ever get on a PPL even with the higher frequency of a PPL,

What exactly is the advantage of a PPL if I can’t train to a maximal effort on each lift, like I can on a Brosplit (because on a Brosplit my exercises are all split up across the week on their own day, so everything gets 100% attention since everything has its own day)

It seems like PPL makes not much sense at all honestly. Why would more frequency matter if you can’t even focus on a muscle enough to train it effectively? Is PPL just a giant troll?

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  1. 1 month ago
    Anonymous

    >types 500 words rather than just lifts
    Ask me how I know you're DYEL

    • 1 month ago
      Anonymous

      Not claiming to be a shredded jacked guy or something but I’ve got okay gains for a brosplit 1 times a week frequency

      My bodyfat is very high so it doesn’t look great but I believe I have developed all the muscles pretty evenly with a brosplit since I can hit them all with 100%

      • 1 month ago
        Anonymous

        Honestly, I can't even b***h since you had the balls to post body. Hard to tell your muscle definition bc of the fat, but it looks like you're making steady progress, so if you're not plateauing, why question the program? I only do TM/isolations for hypertrophy, so I personally don't use the PPL bc I hate the template. But to answer your question
        >How exactly are you supposed to progress the Overhead Press if you always do it after a Press for your Chest?
        Just do the OHP FIRST. The dumbbell exercise is just an assistance.

      • 1 month ago
        Anonymous

        >vein on quad
        >huge calves
        >triceps showing through all the fat
        >suspect deltoids and traps despite being fat

        Not natty

        • 1 month ago
          Anonymous

          DYEL pajeet

      • 1 month ago
        Anonymous

        your torso looks like its sad

      • 1 month ago
        Anonymous

        congrats you are training better then those frickers and you are stronger and bigger. Don't ask people that knows less then you do about these things

  2. 1 month ago
    Anonymous

    homie be molesting his return key asking moronic questions

  3. 1 month ago
    Anonymous

    I'm addicted to working out or is do abro split

  4. 1 month ago
    Anonymous

    >How exactly are you supposed to progress the Overhead Press if you always do it after a Press for your Chest?
    You're supposed to alternate which one you do first but of course that means you suck at the other one half the time. Some people do shoulders with legs to avoid that problem, but yes, it's a problem imo.
    >How is just 1 exercise for Triceps isolation enough?
    Personally I do 2 triceps isolations and since push day comes up twice per week, it's the same amount of volume as if I did 4 isolations on the same day. If your arms day comes up more than once per week then you're still doing more volume.
    >how do you have energy, make progress, etc.
    I don't know, man. I just do.
    >what's the advantage?
    As long as you do similar volume with whatever other routine, I would guess that there isn't one.

    • 1 month ago
      Anonymous

      I think what scares me the most is not having each and every main lift have its own day where it gets all its focus

      Would you agree if you had a shoulder only day where you could go all out on the OHP that you would see better gains?

      • 1 month ago
        Anonymous

        I think I would do much better at OHP specifically and I would get a bit more shoulder gains in general, but I feel like I get a good amount of shoulder work in my current routine, with most of it being on push day.

      • 1 month ago
        Anonymous

        No because you would train shoulders only once a week. Muscle protein synthesis lasts for only 24-72 hours. Its actually closer to 24 and 48 than 72 but thats the MOST MOST. So basically if you trained shoulders on monday they are ready to grow on thursday. You are literally sacrificing thursday, friday, saturday and sunday just for no reason on a bro split. You might be able to hit them slightly harder training only once a week and focusing on shoulders but it doesnt even out because you lose 4 days out of the week not training them.

        And its not like you can only lift 50% of the weight because you are doing other lifts too. You can probably still do around 90-95% of your maximum weight even if its crammed into a one push day. So the double frequency at 90-95% completely MOGS training once a week at 100%.

        • 1 month ago
          Anonymous

          Training once a week with 315 on the bar is vastly superior for gains compared with training 135 on the bar multiple times a week min-maxing the protein synthesis time-frame

          This alone should tell you the benefit of maximising routine based on protein synthesis and frequency is overrated at best and massively exaggerated at worst

          So long as you’re making progress the protein synthesis / frequency is irrelevant

  5. 1 month ago
    Anonymous

    When I first started lifting I did my own custom PPL setup 6 days a week and did it for a year straight. You'll progress in all your lifts regardless whether it's at the end or beginning of the day. Just switch it up occasions if you want to.

    The biggest issue with PPL is time consumption.

    • 1 month ago
      Anonymous

      >The biggest issue with PPL is time consumption.

      This is another thing I forgot to mention in my OP

      On my brosplit I can finished my lifting routine in like 20-30 minutes if I want to

      Once I finish the first primary lift, the following lifts can be pumped out really quickly

      Like on Leg day (I think I have great leg development)

      https://i.imgur.com/3IhHdLx.jpg

      Not claiming to be a shredded jacked guy or something but I’ve got okay gains for a brosplit 1 times a week frequency

      My bodyfat is very high so it doesn’t look great but I believe I have developed all the muscles pretty evenly with a brosplit since I can hit them all with 100%

      All I do is

      >Squat 3-4 sets
      >Seated Calf raise 3 sets
      >Lying Hamstring Curls 3 sets
      >Quad Extensions 3 sets

      I can do the squats in 15 minutes and then do the other 3 isolations in 15 minutes and be done in 30 minutes.

      Or I can do

      OHP 3-4 sets in 15 minutes
      Side-Laterals 3 sets
      Rear Flys 3 sets
      (Do the above 2 isolations in 5-8 minutes)

      And do the shoulder workout in 20-23 minutes

      If I put shoulders with chest and triceps like PPLers do, I would be in the gym for like 1.5 hours or more

    • 1 month ago
      Anonymous

      >The biggest issue with PPL is time consumption.

      This is another thing I forgot to mention in my OP

      On my brosplit I can finished my lifting routine in like 20-30 minutes if I want to

      Once I finish the first primary lift, the following lifts can be pumped out really quickly

      Like on Leg day (I think I have great leg development) [...]

      All I do is

      >Squat 3-4 sets
      >Seated Calf raise 3 sets
      >Lying Hamstring Curls 3 sets
      >Quad Extensions 3 sets

      I can do the squats in 15 minutes and then do the other 3 isolations in 15 minutes and be done in 30 minutes.

      Or I can do

      OHP 3-4 sets in 15 minutes
      Side-Laterals 3 sets
      Rear Flys 3 sets
      (Do the above 2 isolations in 5-8 minutes)

      And do the shoulder workout in 20-23 minutes

      If I put shoulders with chest and triceps like PPLers do, I would be in the gym for like 1.5 hours or more

      Forgot to add OP.

      I basically do a bro-split now, but with "special" training on Saturdays. I still go 6 days a week. Bit my gym routine went from 2 - 2.5 hours a say to 1.5 hours a day.

  6. 1 month ago
    Anonymous

    >Worst shoulder lift on shoulder day
    the absolute fricking state
    You can easily get maximum stimulus out of 8 sets of shoulders you homosexual, if you need 5 exercises for shoulders, you're just not going hard enough
    Even Chest/Leg+Shoulder/Back+Arms is better than your fricked up shit, moron
    U/L is goat tho

    • 1 month ago
      Anonymous

      I can’t imagine doing my overhead pressing after or before my squats and expecting to get 100% from both

      Just doesn’t seem logical

      Like if I tell you to squat today and go all out and tell you to come back tomorrow and OHP and go all out I am 100% confident that your performance will be massively better compared to if i forced you to do both on the same day in the same session

      • 1 month ago
        Anonymous

        Just don't do OHP, it sucks for muscle activation to fatigue ratio, or at least do them seated
        laterals are best for shoulders in general and you can easily do them before squats without being gassed at all or after squats with no performance loss due to fatigue like you would with standing OHP
        If you really, really like standing presses though, just do them before squats, it'll be fine

  7. 1 month ago
    Anonymous

    How I do it,
    1) I do compounds (like OHP) first before doing any other lift so that I can put the most energy into it.
    2) I take considerably longer breaks between different exercises and sometimes between sets so that I have more time to recover and get my energy back for the next lift.

    Idk, it works for me.

  8. 1 month ago
    Anonymous

    I'm splitting the difference right now

    Mon- Push focused.on shoulders
    Tuesday - Pull focused on back
    Friday - Legs. Do deadlift before squat. I get enough quad hiking and cardio
    Saturday - Arms. Focus on forearm but do some bicep and tricep

    Basically it plays out like this
    Push day
    >Incline Bench
    >DB Flat bench
    >rope Push downs
    >lateral raise
    >cable shoulder rotation

    Then on arm day I'll do overhead extension to hit the long head.

    So I end up doing a couple bicep/tricep per week.

  9. 1 month ago
    Anonymous

    Anon, here's how I do mine:
    Push: Benchpress, Machine Bench, Incline Dumbbell
    Pull: Row Machine, Pulldown Machine, Bent Over Rows
    Leg: Squats, Calf raises, Cardio
    Shoulders: OHP, Dumbbell Lat raises, OHP Machine
    Rest or Cardio
    Rest or Cardio
    Rest or Cardio

    This allows you to hit chest, and have two days before you go hit shoulders.

  10. 1 month ago
    Anonymous

    It's easy. You prioritize one main lift on that day. Compound first, then less intensive accessory work after.
    So for example, your two push days, right?
    Push 1 could be:
    >Barbell Bench Press 5x5
    >Cable Lateral Raises 3x10
    >Cable Upright Row 2x10
    >Cable Tricep Pushdown 3x10
    Push 2 could be:
    >Barbell OHP 5x5
    >Pec Deck Chest Fly 2x15
    >Machine Chest Press 3x10
    >Dumbbell One-Arm Overhead Extension 3x10

    Of course you could add a few exercises or sets to the above, that's just an example.
    If you're training hard and consistently, you'll still make gains. Even with just the above and no additions.

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