Also just realized this chart has deadlifts on both pull and leg day. Thats fricking moronic if you are lifting anything remotely heavy. Deadlifts on pull day is the best
So the arms can rest and do heavier weight on opposite days I'm guessing. It's like always doing bench or ohp after legs every time, it's gonna impede your progress on upper.
Nah he's right you can lift arms heavier but he's not hitting shoulder press 3 4 times a week, it's a smaller muscle than pecs hit it more. You people put so much effort in to lifting if you programmed and dieted correctly you'd be huge.
Doesn't matter. I prefer LPPx because hitting legs after a rest day is lot more bearable and I can do it with more intensity. But you can go real fast and loose almost any split assuming you're allowing for adequate rest and are roughly equating your weekly volume.
Lot of people run ppl with diffent focuses on days like. Where the focused group like chest or quads gets an extra couple sets and is done first in that particular day. Then have the B days have a different focus. The biggest issue with ppl in general is shoulder girdle fatigue if you're not having that issue you issue you're good if you are consider PLPx
I don't like template programs they got me nowhere and have no volume. Ppl is doing legs just as often as bench or curls that's moronic. >bench/row >ohp/pullups >legs as needed and accessories after main lifts >focus putting on muscle to bench or shoulder and go heavy on one or the other >mix up heavy and volume, in the same workout if bulking >as many days a week as you can handle
You can just scale volume into anything with respect to where you want to improve most? You don't have to do more than 1-2 sets for a lift twice a week if you just want to keep it from decaying. Hell my leg days are just 1 set of squats, 2 sets of split squats, 2 sets of hamstring curls and abs/lower back accessory spam.
My point is everything should grow symettrically. If you do 1 day a week of legs, chest, and forearms, legs will grow the fastest and recover the slowest.
I go for 2/3 bench days, 2/3 shoulder days, I hit back before or after depending on what's lagging, and 1 or 2 leg days not counting lots of cleans. Also I usually hit a few pec flies, incline bench, db ohp, etc as accessories even if it's not the day for it especially if there is a rest day ahead. This way works pretty well because just by limiting needless rest days and keeping my shit rebuilding itself I put a good bit of weight on all my lifts with a fricked up shoulder.
>My point is everything should grow symettrically
I don't think that's realistic on any routine or volume assignment without some autistic emg level of management or finding exactly which lifts put the most tension in those exact areas. Legs will usually outpace anything but I don't think frequency really makes or breaks an intermediate routine for any group if it's between 1.25-2 a week.
2x a week legs is kinda high volume to keep adding weight without cns fatigue especially doing more sets at higher weight to really put mass on. Doms takes almost a week for legs to go away, and anything else is half a week.
You can do whatever you want but what I've found getting drunk high and introspective by my lonesome in my basement gym is: >you CAN bench 4x a week if 1 or 2 days is volume to perfect form and strengthen tendons >shoulders need to be worked nearly as much as arms and you gotta really hit front mid and rear so you don't get injured, 3x bb military press 2-3x incline bench >weighted situps and serratus work is necessary for a strong bench >just do like 3 heavy sets of dl then 5 after other shit all normal grip and focus on weak points so your gluten don't deactivate >front squats make your abs strong for normal squat I prefer front unless checking pr >arms and forearms every day maybe take a day off a week, they are a good way to check how hard you hit the rest of your body because if you're outpacing your shoulders and chest with arms it's a lack of volume and being skiddish about not hitting a pr at the cost of mass building >lots of hang and power cleans helps squats, jump height, athletic power
Volume isn't just frequency it's sets*reps*weight(*sessions per whatever time interval). It's possible to run higher frequency with the same volume per group. Or use something like rir to mitigate the ratio of fatigue to volume. You're not going to know unless you math it out regardless which is only something you'll probably have to do every 6 weeks or so.
You gotta try just listening to your body when you are over fatiguing yourself and do chest/row, ohp/pullup, +legs before or after depending on if you're on a light upper day or pr day for legs etc. Also try exchanging sets of 8+ with almost to failure 7-3 dropsets with like 2 mins of rest for like 6+ sets.
I put a lot of weight on my biceps/triceps shit just by doing it literally 5x a week can't do that with legs.
What happened to vertical horizontal legs? Sounds nice but doing 1 leg day for every 1 chest and shoulder day is way too much leg volume. Go do biceps only on leg day see where that gets you.
You want to seperate legs and pull by the most distance in the routine because they stress the system the most. So i would do legs push pull. That is also because you are liable to skip on friday if you dont like that aspect as much and i dont like legs as much and love back.
>do pullover, a shoulder extension >primary functions of the lats are shoulder extension and shoulder adduction >You: NOOOOOOOOOO PULLOVERS DON'T WORK THE LATS REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
Pull Push Pull Push Legs
Started with bigger lower body than upper from soccer and tkd. And honestly, properly trained legs should take a while to recover anyway and aren't nearly as important for aesthetics. Have at it if you're a powershitter though
4 upper days, deadlift only on 1 pull day, dumbell rows on the next. Heavy barbell bench on one push day with lighter seated dumbell OHP. Then heavy barbell OHP the next push day with lighter dumbell flat bench (higher reps)
Cardio every day, 2 rest days, plus 1 optional squat (inc. cardio) day
All muscles can only contract I.E. pull, so splitting things up into 'pull' v 'push' is kind of moronic, but with lateral raises you are literally pushing a dumbell or whatever away from your body, out to the side and into the air. The whole push v pull thing is more about direction relative to your body anyway
>pull >muscles worked
You're missing the triceps. One of the functions of the long head is shoulder extensions and adduction. Also, the back is not a muscle. Exercises like pullups and rows work the rear delts as well.
Mr. Fitizen, please tell me if this is a good routine for PPL >Push
BP 3x8
Triceps rope pulldown 3x10
Incline dumbbell BP 3x8
Lateral raises 3x12
OHP 3x8 >Pull
Pulldown 3x8
Seated cable row 3x10
Hammer curls 3x8
Dumbbell Row 2x10
Preacher curls 3x8 >Legs
Deadlifts 3x5
Bulgarian Split Squats 2x10
Squats 3x5
When you guys work out abs do you do it on cardio day or do you do it after other workouts? How is often?
I've been looking into ab workouts and for some reason I keep finding stuff telling me to work my abs every day which goes against what I thought I knew about building muscle. Wouldn't I need rest days like ever other muscle gwaj02vroup?
Pull first if you do deadlifts
Also just realized this chart has deadlifts on both pull and leg day. Thats fricking moronic if you are lifting anything remotely heavy. Deadlifts on pull day is the best
I think it refers to stiff
deadlifts are a LEG exercise for LEG day
You are probably a novice lifter if you can do deadlifts and squats in the same session are a reasonable weight.
I squat one leg day and deadlift the other
I follow heavy squats with RDLs and heavy DLs with front squats
Push Pull Cardio
Frick legs day. Nobody cares about legs.
>Frick legs day.
ngmi
I do
I love training legs and getting a quad pump but I know my upper body progression would be better if I didn’t train legs at all.
It’s still nice getting mires in shorts during the summer tho.
Nice legs, bro. Frick the haters, cardiolets, and leg day skippers.
virgin
>verification not required
Bro split
Chest and triceps and Back and biceps on the same day is moronic. Chest Bicep back tricep is much better.
Why would you weaken your biceps before a pull day? When the bicep muscles are greatly involved in the type exercises?
Chest shoulders biceps
Legs
Back Triceps
Rest
Chest shoulders biceps
Legs
Back Triceps
Rest
So the arms can rest and do heavier weight on opposite days I'm guessing. It's like always doing bench or ohp after legs every time, it's gonna impede your progress on upper.
No it's you who is moronic.
Nah he's right you can lift arms heavier but he's not hitting shoulder press 3 4 times a week, it's a smaller muscle than pecs hit it more. You people put so much effort in to lifting if you programmed and dieted correctly you'd be huge.
Legs Push Pull
nope. push legs pull rest
Doesn't matter. I prefer LPPx because hitting legs after a rest day is lot more bearable and I can do it with more intensity. But you can go real fast and loose almost any split assuming you're allowing for adequate rest and are roughly equating your weekly volume.
Lot of people run ppl with diffent focuses on days like. Where the focused group like chest or quads gets an extra couple sets and is done first in that particular day. Then have the B days have a different focus. The biggest issue with ppl in general is shoulder girdle fatigue if you're not having that issue you issue you're good if you are consider PLPx
I don't like template programs they got me nowhere and have no volume. Ppl is doing legs just as often as bench or curls that's moronic.
>bench/row
>ohp/pullups
>legs as needed and accessories after main lifts
>focus putting on muscle to bench or shoulder and go heavy on one or the other
>mix up heavy and volume, in the same workout if bulking
>as many days a week as you can handle
You can just scale volume into anything with respect to where you want to improve most? You don't have to do more than 1-2 sets for a lift twice a week if you just want to keep it from decaying. Hell my leg days are just 1 set of squats, 2 sets of split squats, 2 sets of hamstring curls and abs/lower back accessory spam.
My point is everything should grow symettrically. If you do 1 day a week of legs, chest, and forearms, legs will grow the fastest and recover the slowest.
I go for 2/3 bench days, 2/3 shoulder days, I hit back before or after depending on what's lagging, and 1 or 2 leg days not counting lots of cleans. Also I usually hit a few pec flies, incline bench, db ohp, etc as accessories even if it's not the day for it especially if there is a rest day ahead. This way works pretty well because just by limiting needless rest days and keeping my shit rebuilding itself I put a good bit of weight on all my lifts with a fricked up shoulder.
>My point is everything should grow symettrically
I don't think that's realistic on any routine or volume assignment without some autistic emg level of management or finding exactly which lifts put the most tension in those exact areas. Legs will usually outpace anything but I don't think frequency really makes or breaks an intermediate routine for any group if it's between 1.25-2 a week.
2x a week legs is kinda high volume to keep adding weight without cns fatigue especially doing more sets at higher weight to really put mass on. Doms takes almost a week for legs to go away, and anything else is half a week.
You can do whatever you want but what I've found getting drunk high and introspective by my lonesome in my basement gym is:
>you CAN bench 4x a week if 1 or 2 days is volume to perfect form and strengthen tendons
>shoulders need to be worked nearly as much as arms and you gotta really hit front mid and rear so you don't get injured, 3x bb military press 2-3x incline bench
>weighted situps and serratus work is necessary for a strong bench
>just do like 3 heavy sets of dl then 5 after other shit all normal grip and focus on weak points so your gluten don't deactivate
>front squats make your abs strong for normal squat I prefer front unless checking pr
>arms and forearms every day maybe take a day off a week, they are a good way to check how hard you hit the rest of your body because if you're outpacing your shoulders and chest with arms it's a lack of volume and being skiddish about not hitting a pr at the cost of mass building
>lots of hang and power cleans helps squats, jump height, athletic power
Volume isn't just frequency it's sets*reps*weight(*sessions per whatever time interval). It's possible to run higher frequency with the same volume per group. Or use something like rir to mitigate the ratio of fatigue to volume. You're not going to know unless you math it out regardless which is only something you'll probably have to do every 6 weeks or so.
You gotta try just listening to your body when you are over fatiguing yourself and do chest/row, ohp/pullup, +legs before or after depending on if you're on a light upper day or pr day for legs etc. Also try exchanging sets of 8+ with almost to failure 7-3 dropsets with like 2 mins of rest for like 6+ sets.
I put a lot of weight on my biceps/triceps shit just by doing it literally 5x a week can't do that with legs.
PPL isn’t for people who still do squats and deadlifts. It’s a bodybuilding routine
What happened to vertical horizontal legs? Sounds nice but doing 1 leg day for every 1 chest and shoulder day is way too much leg volume. Go do biceps only on leg day see where that gets you.
You want to seperate legs and pull by the most distance in the routine because they stress the system the most. So i would do legs push pull. That is also because you are liable to skip on friday if you dont like that aspect as much and i dont like legs as much and love back.
shoulder muscles are bigger than chest muscles
Full body 3x per week. Literally PPL per day. Most time effective, gains great.
if you are a beginner, sure
Why is every Black person beginner doing PPL. Start with a fullbody
full body 3-4 times a week is superior anyway
>verification not required
Pullovers are for triceps and pecs not lats, how many fricking times do I have to say this?
Pullovers also works the lats. Just don't squeeze your arms so the lats carryover the weight.
>do pullover, a shoulder extension
>primary functions of the lats are shoulder extension and shoulder adduction
>You: NOOOOOOOOOO PULLOVERS DON'T WORK THE LATS REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
I've been doing:
Pull + deadlift
Push + Squat (+other legs)
Rest
Any reason why I can’t squat on my push days and deadlift on my pull days?
Pull Push Pull Push Legs
Started with bigger lower body than upper from soccer and tkd. And honestly, properly trained legs should take a while to recover anyway and aren't nearly as important for aesthetics. Have at it if you're a powershitter though
Pull, aka back + biceps
>deadlifts
>pulldowns/pullups
>chins
>dumbell rows
>cable rows
>bicep curls
>face pulls
>shrugs
Etc.
Push, aka chest + shoulders + triceps
>flat bench
>ohp
>incline bench
>tricep pushdowns
>lateral raises
4 upper days, deadlift only on 1 pull day, dumbell rows on the next. Heavy barbell bench on one push day with lighter seated dumbell OHP. Then heavy barbell OHP the next push day with lighter dumbell flat bench (higher reps)
Cardio every day, 2 rest days, plus 1 optional squat (inc. cardio) day
The perfect routine
how do you push lateral raises?
All muscles can only contract I.E. pull, so splitting things up into 'pull' v 'push' is kind of moronic, but with lateral raises you are literally pushing a dumbell or whatever away from your body, out to the side and into the air. The whole push v pull thing is more about direction relative to your body anyway
"Push" doesn't exist. Every muscle "pulls" two bones together. Arbitrary chategories don't help you build muscle because they are wrong.
max lower
max upper
rest
rest
dynamic lower
dynamic upper
rest
I have no idea what that means
conjugate method
bros if my legs are lacking, how is;
Push (Chest/Shoulder/Tri)
Push (Back/Bi)
Legs + Tri
Rest
Chest + Back
Legs + Bi
rest
?
how do you separate legs and pull? 90% of the best pull exercises also use legs
I do Legs, Push, Pull, Presses
>pull
>muscles worked
You're missing the triceps. One of the functions of the long head is shoulder extensions and adduction. Also, the back is not a muscle. Exercises like pullups and rows work the rear delts as well.
chest/back
arms/delts
lower body
Mr. Fitizen, please tell me if this is a good routine for PPL
>Push
BP 3x8
Triceps rope pulldown 3x10
Incline dumbbell BP 3x8
Lateral raises 3x12
OHP 3x8
>Pull
Pulldown 3x8
Seated cable row 3x10
Hammer curls 3x8
Dumbbell Row 2x10
Preacher curls 3x8
>Legs
Deadlifts 3x5
Bulgarian Split Squats 2x10
Squats 3x5
if you don't know whether it's good you should probably be doing a routine made by someone else
looks fine tho tbqhwy
When you guys work out abs do you do it on cardio day or do you do it after other workouts? How is often?
I've been looking into ab workouts and for some reason I keep finding stuff telling me to work my abs every day which goes against what I thought I knew about building muscle. Wouldn't I need rest days like ever other muscle gwaj02vroup?
Arnold Split was the most fun program I've done, trying Bro split now.
Push, Pull, Cardio, light pull/push for me
Push / Pull and occasionally deadlifts / Arms and light front squats like once a month
Legs, pull, twist, push, if you want actual results.