>>35781998 Honestly, either or is fine. You have to find what works for you, and your schedule. I'd be more inclined for PPLPPL. It also depends on your DL frequency, and where you are placing it all. Try PPLPPL, and if you really need the rest, change the format.
>>35781998 PPLPPLx is good, i did it for around 6 months and got great size and strength gains. i wanted to get stronger so the first 3 days were heavy,low rep and the next three were more bodybuilding oriented.
PPLxPPLx if you find yourself not being able to recover. recovery shouldn't be a problem if you're a young healthy male but add that extra rest if you need it
>>35785653 A possibility, but it's never optimal having to squat after a deadlift day or the other way around. That's why I found that it's better to do a upper and lower split with either a squat or dead each lower day. The difference in duration of training shouldn't matter that much. It's 1-1.5h for upper and 1h for lower usually.
>>35786055 >>35786063 And that isnt the argument I am presenting. I was offering an alternative to an Upper Lower split. If you still set on a push pull split you could do it with legs integrated into your push pull days.
I did Upper lower for around 1 year (before this PPS for about 2) , and found it fantastic for strength gains, but since switching to push pull I've found it's been far more manageable in terms muscle gains and overall fatigue. Plus it made my workouts all around the same length.
And so on. I've been doing this for a year or so now. I've seen some decent size and strength gains. I weighed 61 kilos when I started and now I weigh 75. I could barely DL 1pl8 and now I'm at 2pl8 5RM.
Monday - Hypertrophy (slow negative, low weight, 10-12 rep sets with 1 minute rest max in between) Tuesday - Strength (sets pyramiding up to heavy triples) Wesnesday - Off Thursday - Hypertrophy Friday - Strength Sat - Off Sun - Off
>>35786712 More of my own design, I've been lifting for about 3 years so I know what lifts tend to hit me the hardest and I've trimmed my program down to maximize on them. >>35786749 Hypertrophy days:
Rippetoe style triceps extensions with super slow negative (5-8 seconds). Usually only use 25 plates or 35 plates if I'm feeling super that day. 5 sets of 10-12.
Hammer curls sitting on incline bench (45 degree is perfect) to take shoulders out of the equation.
5 sets of 10-12 super slow negative again. The last couple of slow negatives at the end will make you want to cry even with just 25 lb dumbbells.
Squats - just light weight, might even just stick with 135 and crank reps. I usually stick with the candito hybrid highbar/lowbar and always squat in adipowers.
DeFranco style shoulder shocker routine with dumbbells. Look it up, it fries you out.
Maybe deadlifts. Naturally strong deadlifter so I don't do them except maybe once a week.
Maybe hypertrophy lat pump workout on lat pulldown. Super strict slow negative reps with Chest up, thoracic extended, elbows pulled back at bottom, bar touching upper chest.
Bench Press. I like to bench. I can't overhead press that much due to an old tennis injury. Power lifting style, 1 full second pause on chest. Bench usually goes like this: warmup for a couple of sets - 8 rep max set, 5 rep max set, 4-5 sets of triples, back down to 8 rep max for 1-2 sets.
Kroc-style dumbbell rows. Just crank them out. I usually go for sets of 5-8. I'll do 5-6 sets until my back feels obliterated.
More Squats. I pyramid up here similar to bench.
Abs and fun lifts! Since my strength days fall on days where I have some rest days coming up, I'll throw in some ab wheel work or power cleans or whatever on these days.
>>35785337 On day 3 I do shoulders first because legs don't really kill me as bad as shoulders do. I start out doing OHP 4x8 with the first set being a warmup weight. Then I do dumbbell rear delt raises 4x8 Then lateral raises 4x8 I'll do different exercises aside from OHP on the next shoulder day. That's all I do for shoulders and then I do legs so I do Squats 4x8 Leg Press 4x10 Calf Raise Machine 4x10
I also do ab work on this day. >>35786191 Thank you ;)
>>35788451 I try to add at least 5lbs every month to my lifts. I've been lifting for 1.5 years so it's not as easy to do.
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