My current routine from bb.com
Push
dips
dumbbell incline bench press
flyes
tricep pressdowns
tricep kickback
side lateral raises
Pull
chin-ups
pull-ups
chest supported rows
preacher curls
dumbbell seated bicep curls
shrugs
Legs
front squats
romanian deadlifts
leg press
hyperextensions
leg extensions
leg curls
calfs standing super set calfs seated
It is one of the days we all have I guess, thinking about my physique and looking back older pictures and see progress but wonder if you could do something even better.. Going in front of mirror feeling like ****, brb 5 mins later feel aesthetic and it goes on and on and on.
/rant
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View Poll Results: P/P/L or some type of 5-day split for gains?
- Voters
- 33. You may not vote on this poll
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P/P/L
21 63.64% -
5-Day
12 36.36%
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08-23-2014, 08:23 AM #1
P/P/L or 5-day split for max gains? Aesthetic miscers opinion highly appreciated.
Last edited by Jherewhoisdere; 08-23-2014 at 08:50 AM.
u mirin'?
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08-23-2014, 08:26 AM #2
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08-23-2014, 08:29 AM #3
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08-23-2014, 08:31 AM #4
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08-23-2014, 08:34 AM #5
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08-23-2014, 08:35 AM #6
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08-23-2014, 08:36 AM #7
- Join Date: Jul 2014
- Location: Shawnee Mission, Kansas, United States
- Posts: 5,138
- Rep Power: 11878
Who was ohp on push day?
Why not upper/lower split. Hit everything twice a week?
Upper/Lower split or full body every other day IMO. I work alot so couldn't do 6 days a week.
Honestly people worry too much about exact routines. Lift hard and hit everything often and profit bro.Costco Executive Member
Platinum Elite Marriott Rewards Status.
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08-23-2014, 08:39 AM #8
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08-23-2014, 08:42 AM #9
people who don't know **** about training do that split, reffers to broscience
every jacked guy in your gym who has done that is either on drugs or has been lifting for years. You'd be stupid to think that they wouldn't reach their physique faster hitting it 2x/week or even 3xSquat PR: 235kg
Bench PR: 170kg
Deadlift PR: 280kg
@78kg
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08-23-2014, 08:44 AM #10
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08-23-2014, 08:46 AM #11
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08-23-2014, 08:47 AM #12
Yes I ran the above twice a week so push,pull,legs,push,pull,legs,rest.
Thanks for your suggestion, I'll look into it, also any solid 5 day split you could recommend?
@uMiron You don't look 881 lbs either, but yeah in my avi I was slightly lighter but not by much though. Also not the best pic with my 5mb potato camera.
Sets/reps I use 10 RM weight for first set, and once I hit 12 reps on first set I up the weight, I do 5 sets and usually my reps go something like 10,8,7,7,6.u mirin'?
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08-23-2014, 08:48 AM #13
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08-23-2014, 08:49 AM #14
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08-23-2014, 08:50 AM #15
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08-23-2014, 08:53 AM #16
- Join Date: Dec 2006
- Location: Scotland, United Kingdom (Great Britain)
- Age: 33
- Posts: 3,752
- Rep Power: 3398
PHAT is a 5 day split. The first two workouts are heavy upper body / heavy lower body, followed by a rest day then a 3 day hypertrophy split.
http://www.simplyshredded.com/mega-f...ated-2011.html
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08-23-2014, 08:55 AM #17
PHAT for the most part. Only guaranteed days are my heavy upper and lower on mon/tues. Besides that'll I'll split it up however I see fit. Pretty much Greg Long's spontaneous training (I go to his gym he's coached me through prep). The only big think right now is I make sure I hit arms 3x a week since they're tad behind. I do this with 3-4 extra sets for bis/tris on heavy upper, 4ish sets bis on back day, 4ish sets for tri on chest day, then squeeze in an arm day if I can. Depends with my work and school schedule
He has articles all over universal's site, here's the quick version. My man isn't the best with computers lol
*****://www.********.com/notes/friends-of-greg-longs-gym/spontaneous-workouts/481705041885418USBF Physique and Bodybuilding
IIFYM brah
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08-23-2014, 08:56 AM #18
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,155
- Rep Power: 11995
I've done both push/pull/legs and your typical 5-6 day bodybuilding split. They both work great. With PPL I constantly see strength gains every workout out. It works great for me. My body really responds well to less volume, more frequency. I mainly stick with heavy compounds with a couple 8-15 rep range isolation exercises. Heres a link to my workout log that I keep. This whole page in the link is all PPL - http://forum.bodybuilding.com/showth...268711&page=39
But I like the higher volume workouts too. They both work well for me but if I had to choose, I'd probably have to go with PPL. At times, when I start to get deep into a cut and recovery isn't quite as good I'll switch to 5-6 day split, each body part having their own day. One of the benefits of these workouts for me at least when I'm on low cals and carbs is it helps me keep my muscles nice a full and feeling big despite low cals and carbs cause of the higher volume.WBFF Pro Muscle Model | Questions? Send me a private message.
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08-23-2014, 09:00 AM #19
Okay so seems like a lot of people are leaning towards PHAT, I'll look into it.
And callum-2006 I was thinking about something that people refer as "bro split" if that is what he meant.
edit: Judging by your avi, your physique is like my goal, mirin hard, totally checking your log out right away.u mirin'?
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08-23-2014, 09:03 AM #20
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08-23-2014, 09:17 AM #21
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08-23-2014, 09:20 AM #22
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08-23-2014, 09:24 AM #23
Its just lacking some of the big compound movements I'd like to see.
For instance, i'd throw in barbell bench press & standing OHP on your push day, and deadlifts and some type of barbell rowing on your pull day.
You could even create a whole different set of PPL workouts that are only heavy barbell movements, then after a rest day or two, do a PPL that are similar to what you posted in the op.
Matt Ogus explains his style of PPL on his Youtube channel pretty well. Not sure if he still trains that way, but its where I picked it up.
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08-23-2014, 09:41 AM #24
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08-23-2014, 09:42 AM #25
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08-23-2014, 09:43 AM #26
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08-23-2014, 09:45 AM #27
PHAT is good, but its tough. You better be eating on it.
Best of luck to ya though.
Wish I would have had the sense to look up a proper program at 18.
edit: found Ogus' videos. I really liked his style of alternating a power & hypertrophy PPL.
http://www.youtube.com/watch?v=IrDUe...9mYzn6YsB5zsZQ
http://www.youtube.com/watch?v=8VZi8...9mYzn6YsB5zsZQ
http://www.youtube.com/watch?v=3EB3N...9mYzn6YsB5zsZQ
http://www.youtube.com/watch?v=1YOK4...9mYzn6YsB5zsZQLast edited by arkansawboy; 08-23-2014 at 09:54 AM.
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08-23-2014, 10:04 AM #28
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08-23-2014, 10:09 AM #29
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08-23-2014, 10:19 AM #30
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