PPL

Push Pull Legs or Pull Push Legs?

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  1. 1 month ago
    Anonymous

    Pull first if you do deadlifts

    • 1 month ago
      Anonymous

      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

      • 1 month ago
        Anonymous

        I think it refers to stiff

      • 1 month ago
        Anonymous

        deadlifts are a LEG exercise for LEG day

        • 1 month ago
          Anonymous

          You are probably a novice lifter if you can do deadlifts and squats in the same session are a reasonable weight.

          • 1 month ago
            Anonymous

            I squat one leg day and deadlift the other

          • 1 month ago
            Anonymous

            I follow heavy squats with RDLs and heavy DLs with front squats

  2. 1 month ago
    Anonymous

    Push Pull Cardio
    Frick legs day. Nobody cares about legs.

    • 1 month ago
      Anonymous

      >Frick legs day.
      ngmi

    • 1 month ago
      Anonymous

      I do

    • 1 month ago
      Anonymous

      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.

      • 1 month ago
        Anonymous

        Nice legs, bro. Frick the haters, cardiolets, and leg day skippers.

    • 1 month ago
      Anonymous

      virgin
      >verification not required

  3. 1 month ago
    Anonymous

    Bro split

  4. 1 month ago
    Anonymous

    Chest and triceps and Back and biceps on the same day is moronic. Chest Bicep back tricep is much better.

    • 1 month ago
      Anonymous

      Why would you weaken your biceps before a pull day? When the bicep muscles are greatly involved in the type exercises?

      • 1 month ago
        Anonymous

        Chest shoulders biceps
        Legs
        Back Triceps
        Rest
        Chest shoulders biceps
        Legs
        Back Triceps
        Rest

      • 1 month ago
        Anonymous

        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.

    • 1 month ago
      Anonymous

      No it's you who is moronic.

      • 1 month ago
        Anonymous

        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.

        • 1 month ago
          Anonymous

          shoulder muscles are bigger than chest muscles

  5. 1 month ago
    Anonymous

    Legs Push Pull

    • 1 month ago
      Anonymous

      nope. push legs pull rest

  6. 1 month ago
    Anonymous

    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

  7. 1 month ago
    Anonymous

    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

    • 1 month ago
      Anonymous

      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.

      • 1 month ago
        Anonymous

        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.

        • 1 month ago
          Anonymous

          >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.

          • 1 month ago
            Anonymous

            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

            • 1 month ago
              Anonymous

              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.

      • 1 month ago
        Anonymous

        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.

  8. 1 month ago
    Anonymous

    PPL isn’t for people who still do squats and deadlifts. It’s a bodybuilding routine

  9. 1 month ago
    Anonymous

    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.

  10. 1 month ago
    Anonymous

    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.

  11. 1 month ago
    Anonymous

    shoulder muscles are bigger than chest muscles

  12. 1 month ago
    Anonymous

    Full body 3x per week. Literally PPL per day. Most time effective, gains great.

    • 1 month ago
      Anonymous

      if you are a beginner, sure

  13. 1 month ago
    Anonymous

    Why is every Black person beginner doing PPL. Start with a fullbody

    • 1 month ago
      Anonymous

      full body 3-4 times a week is superior anyway
      >verification not required

  14. 1 month ago
    Anonymous

    Pullovers are for triceps and pecs not lats, how many fricking times do I have to say this?

    • 1 month ago
      Anonymous

      Pullovers also works the lats. Just don't squeeze your arms so the lats carryover the weight.

    • 1 month ago
      Anonymous

      >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

  15. 1 month ago
    Anonymous

    I've been doing:
    Pull + deadlift
    Push + Squat (+other legs)
    Rest

  16. 1 month ago
    Anonymous

    Any reason why I can’t squat on my push days and deadlift on my pull days?

  17. 1 month ago
    Anonymous

    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

  18. 1 month ago
    Anonymous

    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

    • 1 month ago
      Anonymous

      how do you push lateral raises?

      • 1 month ago
        Anonymous

        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

  19. 1 month ago
    Anonymous

    "Push" doesn't exist. Every muscle "pulls" two bones together. Arbitrary chategories don't help you build muscle because they are wrong.

  20. 1 month ago
    Anonymous

    max lower
    max upper
    rest
    rest
    dynamic lower
    dynamic upper
    rest

    • 1 month ago
      Anonymous

      I have no idea what that means

      • 1 month ago
        Anonymous

        conjugate method

  21. 1 month ago
    Anonymous

    bros if my legs are lacking, how is;
    Push (Chest/Shoulder/Tri)
    Push (Back/Bi)
    Legs + Tri
    Rest
    Chest + Back
    Legs + Bi
    rest
    ?

  22. 1 month ago
    Anonymous

    how do you separate legs and pull? 90% of the best pull exercises also use legs

  23. 1 month ago
    Anonymous

    I do Legs, Push, Pull, Presses

  24. 1 month ago
    Anonymous

    >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.

  25. 1 month ago
    Anonymous

    chest/back
    arms/delts
    lower body

  26. 1 month ago
    Anonymous

    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

    • 1 month ago
      Anonymous

      if you don't know whether it's good you should probably be doing a routine made by someone else

      looks fine tho tbqhwy

  27. 1 month ago
    Anonymous

    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?

  28. 1 month ago
    Anonymous

    Arnold Split was the most fun program I've done, trying Bro split now.

  29. 1 month ago
    Anonymous

    Push, Pull, Cardio, light pull/push for me

  30. 1 month ago
    Anonymous

    Push / Pull and occasionally deadlifts / Arms and light front squats like once a month

  31. 1 month ago
    Anonymous

    Legs, pull, twist, push, if you want actual results.

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