P/P/L or 5-day split for max gains? Aesthetic miscers opinion highly appreciated.

[Jherewhoisdere]

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

[TurkBrah]

Unless you are training 6 days week doing PPL, and each time hitting different muscles, PPL is worthless.

I suggest Layne Norton PHAT if you want gains, once you acquire gains, go 5 day split for aesthetics.

[uMiron]

First, you don't look 220lbs.

Second, that routine, without the number of sets/reps you're doing is useless.

[d2391]

anything high volume that hits each muscle twice a week

Right now i'm doing CHest/Back, Shoulders arms, Legs, Chest/Back, Shoulders Arms, Legs, Rest

[uMiron]

anything high volume that hits each muscle twice a week

Right now i'm doing CHest/Back, Shoulders arms, Legs, Chest/Back, Shoulders Arms, Legs, Rest

lol @ doing shoulders after chest day. are you retarded?

[IngeKJ]

Squat/Dead/Back/Bi's
Bench/OHP/Tris

Repeat till the end of time

[dustiestuniform]

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.

[therightfulking]

If I had to choose I'd pick PPL. Push, Pull, Legs, Rest, Repeat.

The 5 day split is just to bro for me personally, but if you enjoy it more I wouldn't discourage it.

If you're trying to add some mass & strength though, the PPL with higher frequency will be your best bet.

and I'm editing that crappy workout too for you lol. give me a second.

wtf is "bro" about a workout split?

every jacked guy i know has done a 5 day split forever and they look amazing

please stop spreading this nonsense

[Supearman]

wtf is "bro" about a workout split?

every jacked guy i know has done a 5 day split forever and they look amazing

please stop spreading this nonsense

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 3x

[arkansawboy]

wtf is "bro" about a workout split?

every jacked guy i know has done a 5 day split forever and they look amazing

please stop spreading this nonsense

If you have a day just for biceps and triceps, I'm going to call you a bro.

And I train a 4 day/week "bro" split also. Same thing just without the arm day.
I acknowledge it isn't the optimal training method, but I enjoy it, so I do it.

Butthurt much?

[Lombardment]

lol @ doing shoulders after chest day. are you retarded?

depends what you do on chestday and with proper form on the bench press you shouldn't be using as much shoulders.

[Jherewhoisdere]

Unless you are training 6 days week doing PPL, and each time hitting different muscles, PPL is worthless.

I suggest Layne Norton PHAT if you want gains, once you acquire gains, go 5 day split for aesthetics.

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.

[uMiron]

depends what you do on chestday and with proper form on the bench press you shouldn't be using as much shoulders.

It would have to consist of flies and isolation movements only, which is retarded if you're natty.

Good luck using bench press as an isolation movement for chest brah.

[Lombardment]

It would have to consist of flies and isolation movements only, which is retarded if you're natty.

Good luck using bench press as an isolation movement for chest brah.

lol did i say anything about isolations? If i tuck in my elbows and engage my lats/core im using more chest and triceps then shoulders.

[uMiron]

lol did i say anything about isolations?

if you're doing any type of pressing you'll use your shoulders. it's simply retarded to train shoulders the next day.

[callum-2006]

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.

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

[justlaxin3]

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/481705041885418

[MG5]

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.

[Jherewhoisdere]

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:

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.

Judging by your avi, your physique is like my goal, mirin hard, totally checking your log out right away.

[uMiron]

imo, phat has too much volume. it's not for beginners/intermediates but rather for really advanced lifters and lifters on gear.

[Jherewhoisdere]

Hmm I don't mind volume but you might have a point, I don't know.

@arkansawboy is my current routine really crappy? I thought it was okay? I picked it up from workout routine section.

[loatcbrah]

Started PPL and I'm loving it.

Itching to get back in the gym after every session.

[arkansawboy]

Hmm I don't mind volume but you might have a point, I don't know.

@arkansawboy is my current routine really crappy? I thought it was okay? I picked it up from workout routine section.

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.

[Jherewhoisdere]

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.

Hmm, alright, I'll look into it.

Edit: Really inbetween PHAT and some sort of PPL.

[BuckN20T]

How about PHAT?

[GlassMoon]

But who was rear Delts. But who was abs

[arkansawboy]

Hmm, alright, I'll look into it.

Edit: Really inbetween PHAT and some sort of PPL.

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...9mYzn6YsB5zsZQ

[Jherewhoisdere]

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...9mYzn6YsB5zsZQ

Thanks a lot, you have been great help. Watching the vids atm.
Better be eating phat huh? Hmm, I actually am cutting down currently.


And @Glassmoon I train abs every other day

[Realityy]

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.

fuarkkkkkkkk. crazy you only do like 3 exercises?

you natty? ideal physique

[Rooney15]

Phat