ULxULxx > PPLPPLx
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ULxULxx > PPLPPLx
ULxULxx > PPLPPLx
Thalidomide Vintage Ad Shirt $22.14 |
Nothing Ever Happens Shirt $21.68 |
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Brosplit > PPL > UL > FB
What are the advantages of a bro split and what's a good routine for it?
Heavy Duty > FB > UL > PPL
Done it all can't say any work better than the other. As a natty I don't think there's even much differnce between minimum and maximum volume for most routines. You grow or you don't that's why I do HIT.
PPL is for people with no life outside of the gym and want to get tendonitis
PPL is for people who just like exercising. Not lifting or training, but exercising. They like showing up to the gym 6 days a week, do the movements, feel the pump and that's it.
It's the best program to get you into the habit of going to the gym imo
If I don't go to the gym for 2 days, I usually start thinking "well, one more rest day isn't gonna hurt/my shoulder feels kinda tight/whatever"
Now I do U x L x U x x with two days of accessory band workouts at home and running three times a week
PPL is perfectly fine as long as you only do 3 a week
the best split however is AAAAAAA thats even armdays in a row and no rest
I prefer ABCABCx
Arms
Biceps
Chest
Rest on Sundays cos I'm hungover from the night before
what are your stats? not trying to shit on you just curious. I cant imagine myself ever being able to have so little recovery time and being able to progress past certain numbers but maybe thats just me.
4,3,2,1
4 pl8 bench
3 pl8 curls
2 pl8 chest flies
1 squat per week, dont want my legs to get too big
can't tell who's bating who anymore
read the sticky i guess
PPL is perfectly doable with a life. just go at the end of the day. you don't need to be at the gym for three hours long
PxPxL > PPLPPLx
ULULULx
Never do a chad face unless you’re talking about a brosplit
Everything else is an incle split
For mass for late intermediates and advanced lifters (not you:)
Arnie's blueprint>pull push legs 6 day>upper lower 4 day > full body
You need to hit everything every 3-4 days so really as long as you do that it doesn't matter. If you have less time to train, ppl might make more sense since you can do some more trash volume in a shorter session but if you have more time to train, UL would give you more days off
I used to do Arnie's blueprint until I got to mid/late advanced strength and now I can't quite keep up and skip arm days cuz I'm tired so I actually run ppl now
post body
This routine is probably the best if you have nothing to do but train (like arnie), but ppl is, as you said, more sustainable for people who have to do stuff outside of the gym, which is most of us.
FBxFBxFBxx
Push/x/Pull/x/Push/x/x
Pull/x/Push/x/Pull/x/x
two legs exercises on pull, one on push
not even overweight, but I will fast today because of this webm
ULxUxARMSx>>>>>>>>>>>>
>pic
PLAP PLAP PLAP > everything
The big problem with UL is balancing working sets and workout lenghth. Having to do pull and push exercises on the same day is just way too much volume so I'd rather split it.
>Having to do pull and push exercises on the same day is just way too much volume
You superset antagonistically and/or run giant sets.
Here's how I structure my upper days:
>main lift
I will warm up thoroughly, do the lift as normal with a lot of rest in between sets.
>everything else
super set bonanza from here on out
>any push with nearly any pull, dips + pull-ups
>any curl with any tri. extension
>lateral raises with literally anything e.g flies, or just mashed into the combo above
>abs can also go with nearly anything
you still rest in between sets, but it's 1-2 mins in stead of 3+
you'll be huffing and puffing in the beginning, that's a feature not a bug you're welcome for the free cardio
lower body/legs you just do normally, you can of course superset things like ham. curls and knee extensions tho
Easy to get in a ton of volume with high performance, easy to split it over the 2-3 days a week you're doing upper body, easy to be fresh and perform, easy to substitute out whatever lifts you want to do it naturally becomes a tiered system
ULxULxx I've been doing pretty consistently but it is 1.5 hours in the gym every time with only 1:20 rest times on 3 sets. I started supersetting to save time but I don't like taking up multiple machines/stations because that's what the pajeets do
poster above you, I take longer rest times than you and spend about the same time
sounds like a problem of excessive volume and/or lift selection
you also don't need to run a 7 day week schedule, my training week is 8 days now
for me its:
>Legs+Shoulder, Chest+Tri, Back+Bi
dont@me
Chest and Back + Abs
Shoulders and Arms + Abs
Legs
Repeat
Head too big 2/10
The routine I enjoy > the routine I don't enjoy.
I made it to a 6pl8 deadlift by just following some basic principles... so yeah, it's not hard.
why dont more people just stretch out their ppl routines? most people I see doing ppl are doing it twice a week. this seems so exessive for most most people. why not do something like PPLxxPPL or PxPLxPxPL etc..
Ocd about doing the same shit every week, that's literally it.
>Ocd
I guess. Maybe its different if you dont have access to a home gym. Some gyms here in my area arent even open on sundays or holidays. Thats fricked up.
They thinkg going 6 times a week > going 5 times a week, which, in many cases, is true and the "your muscles recover fully after 72h max"-meme fits perfectly into the PPL scheme
also it's easy to remember to just go every day apart from sunday
Fitness israelitetubers made people believe they need to hit everything twice a week or they'll literally shrink
ULxULAx
I do PPLPPLx but I skip a lot of leg days so it’s more like PPLPPxx
You like PP?
I'm probably going to go to the gym, after 8 years, next week.
Didn't really think trough a plan but i swim on monday and thursday. How the frick do i incorperate a routine in that? Just lift before swimming?
Nvm im gonna do ppl
ULULxFBx
Why not PLxPLxPLxx
(while obviously splitting leg routine between Push and Pull days)
PPxLPxPLx and so on
Shoulder-intensive Split (Ie: Chest, Back, Shoulders, Traps, etc…) > Minimally Shoulder-intensive Split (ie: Arm isolations, legs, core.)
PPL is a fricking meme.
ABx >>>
If you’re on an “intermediate” program and can’t put up 1/2/3/4 for reps you’re a fricking idiot
Push Pull Push Pull Leg Pull x
Frick squats.