It works, it's probably just that most people don't have the time or energy. I don't blame them. I used to do it, but eventually it gets tiring and it cuts into your weekend. It's always good to switch up your routines every now and then.
>it's probably just that most people don't have the time
I finish my workouts in an hour. Maybe an additional 15 minutes whenever I do abs every other day.
I'd rather be in the gym 6 days a week with a 1 hour workout than 4 days a week with a 2 hour workout.
reddit normies like it and we have to be difficult because twitter reposters and zoomies have made the internet homogenous hellscape. In essence our only identity is saying Black person and trying to be what reddit isn't whether or not that works is inconsequential. Just remember most people here don't even lift and this is just a worksafe /b,tv,pol,ck,LULZ/ for fat people on a diet.
the riffraff comes with them. The psychotic amount of rage I see directed at almost naked women from nofap zealots means (you)s and bait posters and people who don't take the board topic seriously are always going to exploit that. All the christian+schizo has really cranked up in the last 12 years and it's on basically every board because I assume their websites/subreddits shutdown and corralled them here. So much of this board's content is just reposting from reddit IST and twitter with "is this natty?" "how do I achieve this?" "what mode is this?". The boomer facebook political crowd is probably hot on their heels while we have a "IST humor" thread up all the time now.
If the mods aren't going to police I wish they'd at least turn this into a text only board.
IST was never good. The /LULZ/ shit started with zyzz worship. Still better than or on par with most other fitness boards. You’re just annoyed with the influx of new summergays. Board culture will fix them eventually. Otherwise stick to generals or qtdtot threads for on topic discourse.
Summergays haven't existed for a while, kids are raised on phones and tablets now and they never go away. LULZ tourists keep coming here because somehow people keep falling for the myth that if they lift enough weight then women will approach them and they'll never need to work up the courage to get rejected
It's time inefficient. Why hit all muscles in the body twice by going to the gym six times when you can do the same by going to the gym twice and staying longer?
I think it's the PPL 6 day split is the most ridiculous since people are training marathon-style with tons of volume without any thought of rest and recovery.
you can just lower the volume if you're crashing. No matter what you're running if it's enough to actually gain on you're going to have to deload after 6-9 weeks. At best most of this stuff is supposed to be an outline you make your own based on your needs and preference and not a prescription you take religiously.
Going to the gym is 90% of it. The more days per week you spend in the gym and the less you half ass your workouts, the faster you will make gains. Everything else is window dressing. Overtraining is a thing if you're sub-30 and getting enough sleep, you won't overtrain just by going in 6 days a week.
>t. did PPL for 5 years, doing 531-PPL for almost a year now, 6 (sometimes 7) days a week of lifting and 3 days a week of bouldering
Personally, I think 2-3 day split is best but it depends on your schedule and your recovery. My 2 day split isn't PPL but one day is legs/chest/triceps and the other day is back/shoulders/biceps.
People hate it because they like to believe their hyper-efficient routine is somehow better, believing they will get the same results with 40% the effort. It’s because they don’t actually enjoy the gym and don’t want to be there. Notice how pro bodybuilders mostly train brosplits/PPL/other 5-7 days a week splits. Maybe it’s because they are the best splits, or maybe it’s because the people who actually enjoy the gym want to be there more often, and also by enjoying it are the ones who get better gains. Either way hating on PPL is a sure sign someone is a DYEL.
>Muh professional bodybuilders
Body building is literally their job. That's what the word 'professional' means.
For the rest of us working 9-5 with house chores waiting for us, and sometimes other interests, hanging out with friends, or simply "taking a break from it all", going to the gym 6-7 times a week is too much of a chore, especially knowing full well that one can achieve basically the same results from higher intensity/lower volume (3-4 times a week for example). The fact of the matter is, if you're natty, you're simply gonna feel a general sense of tiredness and weakness because your chest won't recover as fast if your body is busy repairing muscles all over the body at the same time.
There is a reason why 5 times a week is the higher recommended frequency. And that's what I currently (try to) follow.
Also, PPL can be way more simplistic, which is always a bonus
It's okay to cut down on vidya time to lift more anon. >There's no way 6 days a week is sustainable if you have a life
Absolute max is say 12 hours of lifting and that's with high volume AND taking breaks. But at that point you might as well start making friends inside the gym. Helps with habit-building too, it's more fun to work towards goals when others around you are working towards theirs. And as a beginner you can probably get away with like 6, 1 hr/day, maybe even a little less depending on what your rests look like >but I don't want to spend 6-12 hours inside a gym
Nobody is forcing (You) to do that, doesn't mean it's not without its perks for the general lifter
I spend 2 hours out of my day 5 times a week. But I have other shit to do too such as work, hangig out with friends, other hobbies, and giving my body proper rest
Because IST is contrarian and PPL is the most popular routine among bodybuilders/fitness influencers right now. It’s stupid as frick and one the many reasons why you shouldn’t take advice here. Just look at this thread. OP still hasn’t posted body
This happens all the time >some random DYEL makes a thread criticizing a popular routine, usually PPL or SS >multiple people post their results from said routine >OP disappears without posting body
Literally doesnt matter. If youre hitting every muscle group 2x a week the determining factor for growth is volume and intensity.
if youre worried about cns fatigue, periodize your training.
When you get life responsibilities dedicating 6 days becomes very impractical without having a home gym, ruining the quality of excercise, or further sacrificing other things
Pull 1:
Deadlifts: 1x5+
Chinups: 3x8
Chest supported rows: 3x8-12
EZ bar curls: 3x8-12
Face pulls: 5x15-12
Push 1:
Bench press: 4x5, 1x5+
OHP: 3x8 (50% of the weight I lift on Push 2)
Incline dumbbell press: 3x8-12
Cable tricep pushdown: 3x8-12
Skullcrushers: 3x8-12 (to be replaced by dips once I get it down to 10 reps)
Lateral raises: 6x15-20
Legs 1:
Squat: 2x5, 1x5+
Hip thrust: 3x8 (50% of the weight I lift on glute bridges during Leg 2)
Leg press: 3x8
RDL: 3x8
Seated calf raise: 3x8-12
Pull 2:
Bent over barbell rows: 4x5, 1x5+
Weighted chinups: 3x5
Chest supported rows: 3x8-12
EZ bar curls: 3x8-12
Face pulls: 5x15-12
Push 2:
OHP: 4x5, 1x5+
Bench press: 3x8 (50% of the weight I lift on Push 1)
Incline dumbbell press: 3x8-12
Cable tricep pushdown: 3x8-12
Skullcrushers: 3x8-12 (to be replaced by dips once I get it down to 10 reps)
Lateral raises: 6x15-20
Legs 2:
Glute bridges: 3x5
Squats: 3x8 (50% of the weight I lift on Leg 1)
Leg press: 3x8
Leg press: 3x8
RDL: 3x8
Standing calf raise: 3x8-12
Been constantly running into injuries while progressively squatting heavier and doing them 3x5 twice a week. Noticed my glutes started helping my squat after I included some hip thrusts in my routine.
Also, it's still a compound movement that still hits quads as well as glutes and it's easy to overload.
then don't if you're on a cut you only need like 1-2 sets of all your lifts twice a week to just make sure you don't lose too much strength. Lift like you're trying to maintain not like you're trying to gain and the whole process will go a lot smoother.
It works, it's probably just that most people don't have the time or energy. I don't blame them. I used to do it, but eventually it gets tiring and it cuts into your weekend. It's always good to switch up your routines every now and then.
>it's probably just that most people don't have the time
I finish my workouts in an hour. Maybe an additional 15 minutes whenever I do abs every other day.
I'd rather be in the gym 6 days a week with a 1 hour workout than 4 days a week with a 2 hour workout.
>I'd rather be in the gym 6 days a week with a 1 hour workout than 4 days a week with a 2 hour workout.
I'm in the gym 6 days a week for 2 hours
U/L/SA (shoulders/arms) is my favorite 3 day split.
Post legs
reddit normies like it and we have to be difficult because twitter reposters and zoomies have made the internet homogenous hellscape. In essence our only identity is saying Black person and trying to be what reddit isn't whether or not that works is inconsequential. Just remember most people here don't even lift and this is just a worksafe /b,tv,pol,ck,LULZ/ for fat people on a diet.
It’s not really work safe.
the riffraff comes with them. The psychotic amount of rage I see directed at almost naked women from nofap zealots means (you)s and bait posters and people who don't take the board topic seriously are always going to exploit that. All the christian+schizo has really cranked up in the last 12 years and it's on basically every board because I assume their websites/subreddits shutdown and corralled them here. So much of this board's content is just reposting from reddit IST and twitter with "is this natty?" "how do I achieve this?" "what mode is this?". The boomer facebook political crowd is probably hot on their heels while we have a "IST humor" thread up all the time now.
If the mods aren't going to police I wish they'd at least turn this into a text only board.
IST was never good. The /LULZ/ shit started with zyzz worship. Still better than or on par with most other fitness boards. You’re just annoyed with the influx of new summergays. Board culture will fix them eventually. Otherwise stick to generals or qtdtot threads for on topic discourse.
Summergays haven't existed for a while, kids are raised on phones and tablets now and they never go away. LULZ tourists keep coming here because somehow people keep falling for the myth that if they lift enough weight then women will approach them and they'll never need to work up the courage to get rejected
Frick, you might be right
Shit, man. That's too real.
It's time inefficient. Why hit all muscles in the body twice by going to the gym six times when you can do the same by going to the gym twice and staying longer?
based 4 hour lifter. I’d do 3 hours six days a week if it didn’t mean I had to sleep 12 a day to keep up with it
Do chicks dig giant robots?
They do
Nice.
big tidd
I think it's the PPL 6 day split is the most ridiculous since people are training marathon-style with tons of volume without any thought of rest and recovery.
you can just lower the volume if you're crashing. No matter what you're running if it's enough to actually gain on you're going to have to deload after 6-9 weeks. At best most of this stuff is supposed to be an outline you make your own based on your needs and preference and not a prescription you take religiously.
beginner here, what is a good split then?
Going to the gym is 90% of it. The more days per week you spend in the gym and the less you half ass your workouts, the faster you will make gains. Everything else is window dressing. Overtraining is a thing if you're sub-30 and getting enough sleep, you won't overtrain just by going in 6 days a week.
>t. did PPL for 5 years, doing 531-PPL for almost a year now, 6 (sometimes 7) days a week of lifting and 3 days a week of bouldering
Personally, I think 2-3 day split is best but it depends on your schedule and your recovery. My 2 day split isn't PPL but one day is legs/chest/triceps and the other day is back/shoulders/biceps.
It's a hangover from the dogmatic SS strength training days
We have a winner here
Kino
its popular so people on here hate it. Overall best split out there
same number 4 times
that was a good show
WE
LIKE
GIANT
ROBOTS
CHICKS
DIG
GIANT
ROBOTS
People hate it because they like to believe their hyper-efficient routine is somehow better, believing they will get the same results with 40% the effort. It’s because they don’t actually enjoy the gym and don’t want to be there. Notice how pro bodybuilders mostly train brosplits/PPL/other 5-7 days a week splits. Maybe it’s because they are the best splits, or maybe it’s because the people who actually enjoy the gym want to be there more often, and also by enjoying it are the ones who get better gains. Either way hating on PPL is a sure sign someone is a DYEL.
>Muh professional bodybuilders
Body building is literally their job. That's what the word 'professional' means.
For the rest of us working 9-5 with house chores waiting for us, and sometimes other interests, hanging out with friends, or simply "taking a break from it all", going to the gym 6-7 times a week is too much of a chore, especially knowing full well that one can achieve basically the same results from higher intensity/lower volume (3-4 times a week for example). The fact of the matter is, if you're natty, you're simply gonna feel a general sense of tiredness and weakness because your chest won't recover as fast if your body is busy repairing muscles all over the body at the same time.
There is a reason why 5 times a week is the higher recommended frequency. And that's what I currently (try to) follow.
Also, PPL can be way more simplistic, which is always a bonus
It's okay to cut down on vidya time to lift more anon.
>There's no way 6 days a week is sustainable if you have a life
Absolute max is say 12 hours of lifting and that's with high volume AND taking breaks. But at that point you might as well start making friends inside the gym. Helps with habit-building too, it's more fun to work towards goals when others around you are working towards theirs. And as a beginner you can probably get away with like 6, 1 hr/day, maybe even a little less depending on what your rests look like
>but I don't want to spend 6-12 hours inside a gym
Nobody is forcing (You) to do that, doesn't mean it's not without its perks for the general lifter
I spend 2 hours out of my day 5 times a week. But I have other shit to do too such as work, hangig out with friends, other hobbies, and giving my body proper rest
Because IST is contrarian and PPL is the most popular routine among bodybuilders/fitness influencers right now. It’s stupid as frick and one the many reasons why you shouldn’t take advice here. Just look at this thread. OP still hasn’t posted body
This happens all the time
>some random DYEL makes a thread criticizing a popular routine, usually PPL or SS
>multiple people post their results from said routine
>OP disappears without posting body
Literally doesnt matter. If youre hitting every muscle group 2x a week the determining factor for growth is volume and intensity.
if youre worried about cns fatigue, periodize your training.
Is coolcicada PPL good?
PushPullLegsPullLegs makes more sense.
Explain
Most people have muscular imbalances from driving and computers that they really should pull more than they press.
When you get life responsibilities dedicating 6 days becomes very impractical without having a home gym, ruining the quality of excercise, or further sacrificing other things
Pls rate my PPL
Pull 1:
Deadlifts: 1x5+
Chinups: 3x8
Chest supported rows: 3x8-12
EZ bar curls: 3x8-12
Face pulls: 5x15-12
Push 1:
Bench press: 4x5, 1x5+
OHP: 3x8 (50% of the weight I lift on Push 2)
Incline dumbbell press: 3x8-12
Cable tricep pushdown: 3x8-12
Skullcrushers: 3x8-12 (to be replaced by dips once I get it down to 10 reps)
Lateral raises: 6x15-20
Legs 1:
Squat: 2x5, 1x5+
Hip thrust: 3x8 (50% of the weight I lift on glute bridges during Leg 2)
Leg press: 3x8
RDL: 3x8
Seated calf raise: 3x8-12
Pull 2:
Bent over barbell rows: 4x5, 1x5+
Weighted chinups: 3x5
Chest supported rows: 3x8-12
EZ bar curls: 3x8-12
Face pulls: 5x15-12
Push 2:
OHP: 4x5, 1x5+
Bench press: 3x8 (50% of the weight I lift on Push 1)
Incline dumbbell press: 3x8-12
Cable tricep pushdown: 3x8-12
Skullcrushers: 3x8-12 (to be replaced by dips once I get it down to 10 reps)
Lateral raises: 6x15-20
Legs 2:
Glute bridges: 3x5
Squats: 3x8 (50% of the weight I lift on Leg 1)
Leg press: 3x8
Leg press: 3x8
RDL: 3x8
Standing calf raise: 3x8-12
>Legs 2:
>Glute bridges: 3x5
For what reason are you treating glute bridges as a main lift?
bedding braphogs
Been constantly running into injuries while progressively squatting heavier and doing them 3x5 twice a week. Noticed my glutes started helping my squat after I included some hip thrusts in my routine.
Also, it's still a compound movement that still hits quads as well as glutes and it's easy to overload.
Rate mine as well
>Pull day
Squats (only on 1st pull day) 3x5
Deadlift 5x5 / Barbell rows 4x8
Pullups 4x8
Dumbell rows 4x8
Face pulls w rope hammer curls 4x10
Barbell curls w reverse curls 4x10
>Push
Bench 4x8 / 5x5
Dips 4x8
OHP 5x5 / 4x8
Tricep pushdowns 4x10
Side lateral raise 4x10
>Leg
Squats 4x8 / 5x5
Romanian deadlift 4x8
Barbell hip thrust 4x8
Bolgarian split Squat 4x8
Calf raises 4x10
Seated Calf raise 4x10
Exercise selection looks fine. Volume might be too much though with all those 4 sets per exercise.
So 3x8 instead?
which hentai is that pic from
i am cutting and i cannnot recover fromn the pull part of PPL... i can do pullups and rows but curls? i am too tired in the biceps...
then don't if you're on a cut you only need like 1-2 sets of all your lifts twice a week to just make sure you don't lose too much strength. Lift like you're trying to maintain not like you're trying to gain and the whole process will go a lot smoother.