Which one is best for muscle growth?
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Which one is best for muscle growth?
Which one is best for muscle growth?
CRIME Shirt $21.68 |
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Red pill is they're all fine. The key is consistency and pushing yourself. Farmers don't follow any of that garbage and they're the strongest boys you'll see.
Fpbp. Almost any routine works to get big. You just gotta learn what "hard work" means and do that consistently over time.
none
only steroids vs natty matters
steroids = gains
natty = no gains
simple as
not everyone wants to look like Jay Cutler troonybrain
LMAO natties talking about "getting big". Now i've heard it all, this is pure kino
Check your dosage. You're roid raging homie.
but im only on test tren npp anadrol lgd3303 and halotestin
You can do all of the chinese bathtub chemicals on the planet, and you will never look like Cutler.
Thanks guys I never knew that. How about Ronnie Coleman? Can I look like him?
you are ronnie coleman
Even if you take all the roids in the world not everyone is going to look like cutler moron.
>le natties make no g-ACK
lmao ive been on 5grams of roids, way more than the guy in your pic is on, and ive never had so much a zit on my body
>Roidtroony doesn't understand cause and effect and instead babbles on about anecdotes
Very sad
Doesn't make much of a difference, turns out your genetics determine if you respond well to high or low volume, and the same can be said about training splits.
this guy kinda gets it. except its not how your genetics repond to high or low reps, its how your genetics respond to steroids
because all that matters when it comes to training is steroids
But each training split can be done with high or low volume. All you have to do is change the number of rest days.
this
>lift heavy for like 5 years and put on little muscle mass, have friend who lifts heavy with me and got huge
>decide to switch to hypertrophy focused routine
>blow up in size
>friend still tells me I just need to lift heavy
PPLPPxx MASTER RACE
PPPPPPP reporting
Full body = PPL = UL > Bro splits
The top three allow you to work out each muscle group at least 2x a week while bro splits don’t. Bro splits leave gains on the table. Between full body, PPL, and UL, choose the one you enjoy the most.
Frick off Schoenfield. Your studies suck..
I wish people posted body with time stamps along with their opinion so I could know if I should heed their advice.
That being said, I like brosplit but the one you are going to actually do is the best one.
>says people should post body when giving their opinion
>doesn't post body
>gives his opinion
What did anon mean by this?
Full body for beginners.
Ul/ppl for intermediate
Ppl with peaking phases for advanced.
Everybody I’ve ever met who does full body seems to be ripped as fricked
better balance and symmetry imo too. every time i have done a split, shit gets all out of whack strength wise. full body means i'm hitting every antagonist movement in the same workout so its kind of hard to frick up and develop imbalances. when i was young i did some ridiculous bro split and had all kinds of disproportions due to the volume and how each group responded
upper lower is by far the best for natties because you can go to the gym 6x a week and just train strength
6 sets of heavy front squats + calves
next lower is 6 sets of Highbar squats + calves
next lower is Deadlift 6 heavy sets and hip abduction and adduction movement
upper you do 6 heavy ohp or behind the neck press + 6 heavy pullups + abs
2nd day is 6 heavy Bench press + 6 heavy rows + abs
3rd upper is 6 heavy dips sets + 6 pulling from below sets + abs
boom
ps: don't forget light cardio twice a week and one intense cardio a week
What's considered light and intense cardio?
light is just jogging around chilling "conversational pace", slow swimming, slow stair master and intense is sprinting, rowing machine etc
I've thought about switching my routine to PPL for strength,rest day, UP for hypertrophy,rest day.
Or should I just keep doing PPL as a cycle. Feel like having 2 rest days as a natty could be beneficial compared to only one
Non-bullshit post here:
>Full body
Requires longest recovery and rest time
Requires fewer sets and higher repetitions
Best for strength-low level hypertrophic training
3 times/week at max
Can fit some machine exercises here and there
8/10 under ideal conditions
>Brosplit
Meme garbage promoted by literal teens
Doesn't work compound lifts
Only benefit is unilateral workouts might work best, so if you're asymmetric or <75% weaker on one side it could provide some benefits in the long run
Almost entirely dumbell and machine dominated
5/10 if unilateral, 2/10 if not
>Upper Lower
Second best in the picture
Requires second longest recovery and rest time
Requires fewer sets and higher repetitions for upper part
Ideal for hyperthropy and low-level high volume training/martial art stuff
Up to 5 days/week
Requires less machine workout so if you're a homegym gay it might be better for you
8/10
>PPL
the GOAT
best split as
>Back biceps
>Triceps Shoulders chest
>quads hamstrings calves core
No significant impediment in recovery and rest time
Can be personalized as you want with reps/sets
More barbell focused (squats, bench, deadlifts, ohp and you're 80% done in you're workout)
strength? hyperthropy? high volume? HIT? all good
Can workout all week 7 days no problem
Best for homegym homosexuals
10/10 king of plans
Any other poster who disagrees with me is either a dyel a fraud or a shitposter
>bullshit, the post, pulled straight outta my ass
The best one is the one you can do consistently well
This is correct too.
If you're a beginner just lift.
Walk into a gym or your garage and do some basic exercises.
Gain consistency first.
Of course after as little as 3 weeks or so, once you feel confident to persevere in the gym, get pen and paper and write down what kind of body you want, what kind of workout best suits your time, and what kind of workout you NEED.
PPL, FB and UL are all good. But some might suit you better than others.
Also nothing stops you from trying all of them before you decide to settle with one.
It really is about recovery most of the time.
And how much time in the gym you can spend.
This is the best routine ever devised on gods green earth.
Monday
- Squat 3x5
- Row 3x5
- OHP 3x5
- Body Weight Chin Ups 2xF-2
- Tricep Push Downs 2xF drop sets
Tuesday
- Deadlift 1x5
- Incline Bench 3x8-12
- Weighted Chin Ups 3x5
- Curl 2xF drop sets
- Tricep Push Downs 2xF drop sets
Thursday
- Squat 3x5
- Row 3x5
- OHP 3x5
- Body Weight Chin Ups 2xF-2
- Tricep Push Downs 2xF drop sets
Friday
- Hip thrust 3x5
- Incline Bench 3x-12
- Weighted Chin Ups 3x5
- Curl 2xF drop sets
- Tricep Push Downs 2xF drop sets
If you disagree you are gay and your mother is also a gay. And your dad… he is a gay too
>Heavy leg / glute sets 4 times a week
Roidtroony?
Picking heavy weight up consistently and putting it down. I think most people call this "working out" although I have heard others call it "lifting weights".
arnold split is the best, you get a day dedicated to arms and shoulders solely and the chest/back combo is a really nice one
I switched to Arnie a month ago. I feel like it's good for natties and aesthetics, especially if you want bigger arms.
>t. stick arms
Lifting every time you have a question about lifting
squats 5x5 everyday and GOMAD
>Bro Split
Best for pinners.
>Full Body
Best for people who eat plenty of carbs (oatz, rice)
>Upper/Lower
If you're a guy, you will skip leg day. If you're a girl, you will skip torso day. Almost guaranteed.
>PPL
Depends on the periodization. PPLPPLx is great, but you have to have the lifestyle for it.
>Push/Pull (with squats on push day and diddlies every other pull day)
I'm doing this now on keto. PPxPPxx. Nothing heavy, mostly just dumbbells for arms (am a guy).
t. keto-curlbro
I do upper lower but I also hit biceps and shoulders on leg days. Once you figure out the balance between chest and back exercises I think this is the best compromise, and the 3 days of rest you get a week really lets you go at it with higher intensity.
I used to do PPL 6 days a week, but I only really started seeing strength gains when I switched to U/L 4 days a week
I run upper lower. M W F ....M/UP W/LOW F/UP The other week M/LOW W/ UP F/LOW
If you're a guy, why not just do Upper on Monday and Friday, and keep Wednesday as Lower?
If you're a girl, why not do Lower Monday and Friday, and Upper on Wednesday?
Full body for beginners to intermediate. PPL or Upper Lower for intermediate to advanced. Splits for the enhanced.
if you assume you get the best results training muscle groups 2x a week, it's ppl followed by upper/lower. full body doesn't allow you to fit as many variations (exercises and rep range) into a workout as a more focused one would. problem with ppl is going to the gym 6x a week and having no serious athletic pursuits outside of lifting. that's why i do upper/lower, anyway
My first year I did the same 20 minute full body workout 2-3 days a week to kill my inner gains goblin. Then I switched to upper/lower split. Now I do PPL. I think you just need to pick one and tweak it over time because at the end everyone ends up realizing PPL is the best one and just does that.
whichever one you can manage to stick to long-term without injuring yourself
simple as
-Bazzo