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Topics tagged with Push Pull Legs'

TitleAuthorPostsLast Post
Critique my 6 day Pull/Push/Legs Routine Gelo98 7 2 yearskickinchicken (8717): Good lord. It's like you took EVERY exercise ever known and tried to fit it all into one week.
Please critique my new push/pull/legs split! forgottenpass 20 2 yearsjippo88 (10): Sorry to hijack, but just wanted to clarify something regarding the push/pull balancing. I've also recently ditched overhead work. With my long ass leverages it just destroys my shoulders. Have been doing a bunch of rehab stuff and have eased the pain, but now looking at my routine as a whole. Does vertical pulling count towards pull volume - specifically in terms of balancing out the shoulder girdle?
hello guys need help with this push pull leg Stevow7 3 4 yearsStevow7 (1): o thanks!
push pull legs HardBody 26 4 yearsNicholasIsAnAsian (1): @Rawsteel Thank you so much and greatly appreciated for your reply. I will bear in mind. Have a nice day ! =)
Good P/P/L hghani13 9 4 yearsRobotEars (1174): I have. Stemmed from bro-science, I'm sure :(
PPL and Shoulder Growth gymguy6969 5 4 yearseknight (58109): You're completely discounting the fact that the anterior delts are major contributors to all of your pressing chest movements. They're hit more than they need to be in the routine you linked (which is why it's unbalanced). -3X
Best PPL Forthefeel 4 4 yearshghani13 (163): @Forthefeel Use EK's recommendation of running it as PPLPP/LPPLP/PLPPL/PPLPP and so on
p/p/l HardBody 6 4 yearsRobinson252 (118):
New routine ppl? Coopsdaddy Jump to first page31Jump to last page 4 yearsSOLARSUPLEX (8314): @sathernut Bro i am anything but an average joe. Im offended
Yet another "critique my PPL program" thread sathernut 11 4 yearssathernut (13): Fair point. Dick call taken back. Sorry. I guess I was looking at it from a progressive overload point of view. I know I can just add reps but I could do literally all those exercises for infinity reps... Also body weight squats hurt, so do lunges. I would look at terminal knee ext as a rehab exercise, done it with the strongest bands I have before for many many reps. I know some would say wow if your back is that bad why are you even working...
P/P/L for Improvement NicholasIsAnAsian 17 4 yearshaole (2109): You shouldn't burn out doing it 5 days a week but I've never done it consistently enough 5 days a week so I'm not speaking from experience. I do a PPL routine because I work out 2 to 5 times a week and I just pick up where I left off. If you are constantly working out 5 days a week I would probably take a week off every 10 to 12 weeks.
Break the routine for fun haole 4 4 yearsthe1 (33861): I don't know how people do the exact same workout for months and years, or the exact same exercises day in day out lol.. every workout of mine has some fundamental exercises for progression but for the most part I have fun with my training and I always seem to hit new highs
Phat 3+3 gelloxor 1 4 yearsgelloxor (1): Is it possible to do phat with ppl+ppl kind of style? I mean, yeah sure its possible but is it wise? I love to do ppl, but my body cant handle 2x powerstyle workouts, it makes my wrists,joints etc to start hurting after few weeks. I love to get bigger,but I also love to get stronger and bigger one rep maxes on my main moves bench,squat,dl. Im just that kind of guy who cant get happy with upgrade benching 10x90kg to 12x90kg.
My Legs/Push/Pull routine. Feedback plz. n1x0n 19 4 yearsRawsteel (940): No, i simply aswered the question below.
Push Pul Legs balance & volume susisu 7 4 yearsRawsteel (940): Vertical and horizontal pulling movements trains the same muscles, but to a different degree.
phat/ ppl cryptic 2 4 yearsMethod (379): This is similar to what I've been running the past month. I really like it. I felt like I wasn't getting enough recovery time with the standard PPL and I like going heavy at 5-8 reps.
PPL Routine Critique nine0seven 3 4 yearsnine0seven (2569): I dropped the leg extensions and replaced them with seated hamstring curls. Once my mobility/flexibility is better I'll replace them with SLDL. I think the volume is fine, especially since I run it PPL/off/repeat. Pull day has enough volume as it is.
Different periodization in a Push/Pull/Legs ajm87 1 4 yearsajm87 (409): I have been running a PPL for a bit now and wanted to change up how I approach some of the progression. *Note I cannot squat/deadlift due to heart condition .Also, I have to stay in the 6 or higher rep range. Here's how my split lays out. What would you do to alter it at all? More pulling? Remove a triceps exercise? etc. 3 Days On, 1 Day Off 40-70 reps per bodypart per workout 6-12 rep range at 70-80% of 1rm Increase weight the...
Simple Push Pull shredm Jump to first page79Jump to last page 4 yearseknight (58109): @the1 -3X
qtdream's P/P/L training log: *Ibiza Dreams* qtdreams92 Jump to first page99Jump to last page 4 yearsqtdreams92 (1630): Sun 28 June 2015: LEGS A Warmup: Box Jumps, Lacrosee Ball rolling Back Squats: 3x5 (65kg), 1x5 (72.5kg), 3x8 (50kg) Front Squats: 3x5 (55kg) DB Lunges: 3x12 (2 x 10kg DB's) each leg Standing Hamstring Curls (Machine): 3x12 (10kg) Standing Calf Raises: 2x18 (50kg) Leg Extensions Unilateral: 3x12 (16kg) Glute Leg Kickback (Machine): 3x15 (27kg) each leg I did calf raises at the squat rack today with a 20kg plate...
Low volume push pull legs Champ3185 12 4 yearsChamp3185 (4): Thanks!looks like a v solid routine
Push vs Pull.. how do you do 1:2? qtdreams92 14 4 yearseknight (58109): I do. If you use a thick enough band, they're a grea movement. -3X
"PPL" LOG Snowboard901 Jump to first page60Jump to last page 4 yearsSnowboard901 (169): 4/29/15 Bench- 160x5x5x5x5x5 OHP-65x8x8x8 Pullups- BWx5x5x5x5 T Bar Row- 45x8x8x8x10 CGBP- 115x6 125x6 135x6x6 BB Curl- 50x8x8x8 - Tomorrow is lower day. - Have not posted in a week due to qualifying for a international Highschool business competition and attending it. I ended up Placing in the top 20% of my category. But sadly didn't get to advance on the the final round.
My P/P/L Program (proposed)Comments please? qtdreams92 Jump to first page31Jump to last page 5 yearsqtdreams92 (1630): Funny :) I have been working out. but my trainer is using simplified PPL (no deadlift no bench). Next month I want to restart but with the full program so the advice on here has been really helpful. Well I am excited to start this! I'm going to vacation so I'll def be hitting the training hard when I come back. Between training, work, and my other sports I will pay a lot of attention to my diet and sleep. lol I wish I still had the same...
Looking for advice Snowboard901 3 5 yearsSnowboard901 (169): @qtdreams92 it is based off of Fierce 5 Phat Template.
yet another critique my split (PHUL) databas1c 1 5 yearsdatabas1c (2188): Hey everyone, it's been a while since I've posted. I've been running a simple periodized PPL for the past 5 months or so, and I think it's time to switch it up. I put together a PHUL split that I just started running, and I was hoping to get some feedback. After running it for a week or so, my only thoughts were that the upper hypertrophy day had a little too much volume, and that 10 front squats is a lot of front squats haha... Anyway here's...
My PPL routine bicepKing 15 5 yearsgolago (163): @eknight :eek: dont know how but i missed the most important part (volume :S)! thank
Push/Pull/Legs Patsan 4 5 yearsRawsteel (940): If i understand it right it's PPL vs a classic low frequency "bro split"? If this is the case the PPL will without a doubt be superior if you train 4+ days a week because of the higher frequency.
4on/1off/repeat optimal or no? nine0seven 6 5 yearsbrian12 (9495): @Rawsteel I do legs the day after chest, not shoulders ;)
Input on my PPL n1x0n 9 5 yearseknight (58109): I don't think so. Your pull movements are divided up among several different actions and muscles and need the volume for shoulder health. -3X
Help me clean up my push day? AndyCap 5 5 yearsAndyCap (118): Thanks lolssons, i have never actually considered that but you are right, dropping immediately. Thanks, i really like the simplicity there, should save me a bunch of time, appreciate it. Thanks Rawsteel, saved those links for later viewing. And dropping the upright rows. I love those alts and have added to my next iteration of my push, cheers. Never seen the lateral raises done that way but it looks like a simple...
Push pull ratio has me confused! letsgetlean 3 5 yearsletsgetlean (91): @eknight thanks dude! Yeah I just wasn't sure because I built it off your ppl logs as well as a couple of others and I was worried it may be a little out of whack. I'm really loving training with a ppl over the other shit I've done! Thanks to you again!
Push Day TheSecret 2 5 yearseknight (58109): Can't comment without knowing your routine and diet. Post 'em both up. -3X
Critique my LEGS/PUSH/PULL/OFF/REPEAT INKDMAX 2 5 yearsFrostshock (13324): -Why no flat benching?? -Too much arm work, just my opinion though. -Still too much arm work, you could use those sets to even out your horizontal:vertical pulling ratios -Much more horizontal pulling than vertical. -Generally a 2:1 posterior:anterior (pull:push) ratio has been recommended. Either way you're 1 set off from breaking even. -Need more volume for legs. 23+ upper days compared to a 14 set leg day makes the other half...
Please critique my first PPL set-up letsgetlean 1 5 yearsletsgetlean (91): Hey guys. If you wouldn't mind, I'd like some opinions on my current PPL set up in terms of balance and volume. I've tried my best to use various other set-ups and PPL logs to get good push:pull ratios etc, just wouldn't mind confirmation that i'm on the right track. Cheers! Legs Squat 5x5 leg press 4x10 hamstring curls 4x10 calf raises (seated or standing) 4x15 BB hip thrust 3x8 I'll throw in a couple of ab exercises as...
rest between sets thephenomenon 15 5 yearsJelet (2190): To many variables op... And Each ppl routine is different.. and also each exercise is different rest times Also depends on your goals... I can do 10 reps and make it a power exercise just from a faster tempo.... And take 5 minute rest between sets.. At same time i can do another exercise for 10 reps and have it at a slower tempo with 1 minute rest between sets...
Parker's PPL log ParkerHenry 21 5 yearsParkerHenry (94): Deloading this week since I tested out the day after christmas. My 1rms as of a few days ago: Bench: 265 Squat: 315 Deadlift: 405 Military: 155 Also plan to start this next week, lpp instead of ppl. Legs Squats 3x6-8 Leg Press 3x8-10 RDL 3x6-8 Leg Curls 3x8-10 Standing Calf 3x8-10 Seated Calf 3x10-12 Push Bench Press 3x6-8 Incline Dumbbell Press 3x8-10 Weighted Dips 3x8-10 Side Laterals 3x10-12 Skullcrushers 3x8-10 Rope Pushdowns...
VJ's PPL log varunj17 19 5 yearsvarunj17 (498): Help guys My squat is plateud at 100kgs for 1 rep...I dont know if its is mental or i am weak but cannot seem to get over it what is the best program to improve your squat that i can integrate into my existing routine...
PPL Snowboard901 8 5 yearsSnowboard901 (169): @Rawsteel thanks again for all the help. i created a log if you ever want to stop by ill be following all the changes you made. Thanks again for all the help
Any "proven" push/pull (2 split) out there? Rawsteel 4 5 yearsRawsteel (940): Thanks, those are however upper/lower splits, im looking for a pure push (quads, chest, delts triceps) and pull (back, hams, biceps) split.
Your p/p/l routine. Rawsteel 5 5 yearshaole (2109): I'm not going too heavy with deads and squats because it taxes me too hard when I play hockey. I would do shrugs on Pull day but they irritate a pinched nerve in my neck.
ajm87's Push/Pull/Legs Workout Log ajm87 21 5 yearsajm87 (409): 11/17/2014 Pull A *Warm-ups not included. All weights in LBS.* Barbell Row 145 x 8,8,8,8 Lat Pulldown 120 x 10, 10, 10 Seated Close-Grip Cable Row 144 x 12, 12, 120 x 15 Face Pulls 48 x 10, 60 x 10, 10, 48 x 15 Dumbbell Curls 35's x 8, 8, 8 Incline Dumbbell Hammer Curl 20's x 12, 12, 12 Hammer Strength Shrug 2 plates per side x 10, 10, 10, 10 Finished off with 3x12 of cable crunches and side twists with a 25 lb. plate.
Push/Pull/Legs question dserious111 8 5 yearseknight (58109): Shrugs are not a push movement. Too much push vs. pull. Leg extensions. Too much quad vs. ham. -3X
I remade my P/P/L routine, I a need review. r1ch37 8 5 yearshaole (2109): For progress you obviously have to track your routine but what I do is increase the weight when I can easily get more than my target reps on my last set. You have to be careful with this because once you increase the weight on one lift it will make all the following lifts harder. I would recommend increasing the weight on only one lift at a time unless you are starting with low weights.
Starting a PPL tomorrow. How's this look? ajm87 6 5 yearsajm87 (409): @Hiiibbbb so swap the OHP and Flyes order? Also I changed OHP to Arnold presses.
When this is over we’ll all go camping - LOG ZammiNic 6 5 yearsZammiNic (13): Before all training, 15 minutes is spent on mobility and warming up Push A Flat Bench 20kg x 10 40kg x 10 60kg x 10 80kg x 5x5 Incline Bench 40kg x 10 50kg x 10 55kg x 10 55kg x 8 + 2 (required assistance for the final 2) OHP 20kg x 10 40kg x 10 40kg x 10 40kg x 8 + 1 (required assistance for the ninth rep) Seated D-Bell Press 20kg x 8 20kg x 8 17.5kg x 9 17.5kg x 8 really underestimated how shot my shoulders would be after incline and...
PPL Summer Log Grovinne Jump to first page46Jump to last page 5 yearsGrovinne (544): Yesterday. Hadn't done "heavy" squats in a long long time. Strength didn't take much of a hit really, not very good though Hyper 9 - Legs Squat 4/5/145lb Seated Calf 4/21/45lb
P/P/L routine question Hiiibbbb 8 5 yearseknight (58109): There's nothing wrong with that at all. If you bench first, I'd advise higher rep OHP after, and if you OHP first, higher rep bench after. -3X
How to set up a good PPL routine ParkerHenry 7 5 yearsbrian12 (9495): @ParkerHenry Yes
Is this a good PPL routine? ParkerHenry 8 5 yearsMethod (379): I'd switch up the exercises with A/B days Push A Push B Etc...
Is this a balanced P/P/L? r1ch37 20 5 yearskickinchicken (8717): Not a 2:1 exercise ratio but more a 2:1 sets ratio. Say, Back (pull): Bent Over Rows 3 sets Pull Ups 3 sets @ body weight Chest (push): Bench press 3 sets ^This could be considered a 2:1. Some even try to balance reps as well.
PPL for hypertrophy slowurroll 2 5 yearssriram (2050): Open thread to view post.
leanr0x PPL leanr0x Jump to first page165Jump to last page 5 yearsFatBoy (88): That's not an english word, bro :D
Chest/Shoulders Outwork_08 6 5 yearsOutwork_08 (25): I appreciate the input man. I'm still playing around with it all trying to decide what works best for me. I agree with you on the legs/shoulders being questionable, I had never considered it until I read about Power Block Periodization so I thought I'd see what the general consensus on that was.. I have some more thinking to do, oh well no matter what I decide I'm just happy to be in the gym and to be healthy
Time to return to PHAT or naw? Outwork_08 7 6 yearsCannonball (6283): IDK what is rated as good gains but a fellow gym member have been running PPL UL lately. In three months he have gained the following: Never done deadlifts before, could barely hold a good back on 70 kg, did 120x5 and 125x3 easy today Squat up from 90 to 115x3 atg bench up from 95 to 107.5 seal row up from 30 to 50kg x 20 lat pulldowns up from 100x5 to 130x5 VISIBLE increase in FFM. from fatty tits to none of it, arm size increased by...
Upper/Lower PPL -Training at work (mini gym) brian12 9 6 yearseknight (58109): Def. need more ham work. -3X
PPL - upper lower Hamer93 7 6 yearsHamer93 (9553): Sayin I train like a bitch? I'm joking ;) Opinions on my exercise selection?
PPL/KISS nine0seven 8 6 yearsnine0seven (2569): @databas1c thanks for your input man. I'll definitely do some box jumps as my first exercise on leg day. Seems to have a good fit as a power movement & also help in mobility as well. @bslo I'll more than likely keep them on pull day. If it's too much, I'll switch them in & out with squats and have bent over rows be my main movement on pull day. It'll take a little tinkering like databas1c said.
First I P'ed, then I P'ed, then I L'ed. eknight Jump to first page249Jump to last page 6 yearsFiremanSi (42408): @kickinchicken @eknight Yeah i got one on ebay cause my gym didn't have one and didnt want to keep robbing the bars for it. End goal is Standing Ab Rollouts.. haha. :)
Coolcicadas PPL Help doyouevenspit 4 6 yearsHamer93 (9553): I thought that ah first but if you want to really increase deadlift and squat I think it's more beneficial to do deads on pull day
Starting new Push Pull Legs/Shoulders doyouevenspit 8 6 yearspandasashi (3859): leg day is a mess too, way too anterior dominant
PPL / upper lower Hamer93 20 6 yearsTrev182 (14986): I salute you my fellow troubled man
Switching up exercises in Legs/Push/Pull ajm87 4 6 yearsajm87 (409): @BruzSTR @Hamer93 yeah i was thinking 6 weeks or so before i rotate them. thanks guys
Hewy is loggin in P/P/L style Hewy007 Jump to first page310Jump to last page 6 yearskickinchicken (8717): check it out yo!!!
looking for a good PPL routine help pls ajm87 4 6 yearsajm87 (409): would this be ok? I'd do P/P/L/Off/Repeat abs and cardio done on workout days a couple times a week Chest, Delts and Triceps (Push) Bench 4x8 Dips 3x10 Military Press 4x8 Side Laterals 3x10 Tricep Isolation 3x10 Back and Biceps (Pull) Rack Deadlift 4x8 Rows 3x10 Chins 2x10 Pulldowns 2x12 Curls 3x10 Legs (Legs) Squat 4x8 Ham Curl 4x8 Leg Press 3x10 Calf Work 3x12
PPL For a beginner? TommD96 7 6 yearseknight (58109): I would personally add another back rowing movement and more hamstring work. Perhaps find a PPL that's already been run and done and use it. -3X
First draft PPL, please help Hamer93 Jump to first page32Jump to last page 6 yearsHamer93 (9553): right this is what ive come up with and i think its good to go. irl be doing 3 on 1 off however some days i will not be able to train. thursday will always be rest day so some times it may be 3 rest days per week but i will always stick to P-P-L as an order. Push Day: Bench Press 5x5 Incline DB press 5x6-10 *flat DB/decline press/cable flies OHP 5x10 Latt Raise 5x12 Tricep push down 3x12 rope push down 3x12 Pull Day: deadlifts 4x5-8 T bar row...
2 month in P/P/L golagola 20 6 yearsTrev182 (14986): Youve been told twice, once by me and once by norlda. ONE YEAR. Do as you please
Looking for a good PPL jja0016 3 6 yearsjja0016 (829): Thank you sir. Merry Christmas!
cutting with p\p\l\p\p\l rest nutellafreak 3 6 yearseknight (58109): I would say at only a 300 kcal deficit, it's unlikely you'll lose muscle. Keep your protein close to 1g/pound bw. Having said that, 30 sets a day for PPL seems a little much to me. The whole idea behind PPL is to simplify and streamline. -3X
Any solid PH p/p/l routines out there? Sach 7 6 yearsajones46 (11701): Seems like you already know what you want??
training 2-1-2 or 3-1-3 with a p/p/l Rawsteel 4 6 yearsdatabas1c (2188): I ran a 3x5 on all of the movements during my heavy day, and a 3x8 (started to move to 3x10 towards the end) on the light days. I had two main horizontal pull movements, one vertical pull. I had only one heavy horizontal press, and one vertical press. I think it was just too taxing on my CNS and I didnt recover well enough. If you look at PHAT, it uses a lot less compound movements (which are more taxing on your CNS) during hyper days.
Matt Ogus PPL Hamer93 27 6 yearsbunter225 (829): Couldn't miss it!
My Legs/Push/Pull Routine *Advice or tips FrankCB 9 6 yearseknight (58109): Your legs are HALF of your body and you have 16 sets for them. Your push day alone has 24. You don't see a problem there? -3X
Help me create a push routine pls? christiannn 2 6 yearspandasashi (3859): 1) use one that already exists 2) theres no such thing as upper chest 3) to increase bench, keep benching. also strengthen back, shoulders and tris.
P/P/L Log time to put up numbers bslo 11 6 yearsbslo (262): Todays pull workout - Deadlifts wu, wu, 315x5, 365x3, 405x1 (PR, attempted again and couldnt budge it lol) 365x3, 315x5, 225x8 Underhand BB row 135x15 185x12 205x10 205x8 Wide grip pull up 5 sets of bw with real slow negatives got 10-5 reps per set After that I did alot of extra work just because i wanted a good pump. (pulldowns, db rows, low cable rows, pullovers, and some close grip chins) Ready for some gains during thanksgiving!
NEWBIE on L/P/P hahn 6 6 yearsFiremanSi (42408): @hahn Avatar, profile pic. :)
Confused about PPL and 2:1 Ratio hollyhopeful5678 5 6 yearsHewy007 (2980): tailor the program to meet your needs
Pull/push/legs Lethal86 5 6 yearsLethal86 (1): Yea I used to do a,b then strength then start over again and in time it turnt to what I have now,that looks a decent routine though il give that a go cheers
Push/Pull/Legs and other workout routines oceanair 7 6 yearsFiremanSi (42408): @oceanair Eric helms is head coach of 3DMJ.. he's also matt's head coach. Here's the first video for the LPP routine is.
Is this Push/Pull/Legs okay? ripeanus 2 6 yearskbradley88 (210): Just do phat, trialed , tested , proven
PHAT vs Legs/Push/Pull/Off/Repeat??? hahn 3 6 yearshahn (1): Height: 5'11'' Weight: 170 lbs age: 19 Squat: 225 x 5 Bench: 185 x 5 Deadlift: 275 x 5 overhead press: 135 x 5 want to focus more on muscle gain now. calories are somewhere around 3000- 3100. with around 400 carbs, 170 protein, 85 fat.
Push the day after pull, injury perspective Rawsteel 1 6 yearsRawsteel (940): Hello, the title pretty much says it all. Is it bad in an injury perspective to train push the day after a pull workout or the other way around since the shoulder girdle is used significantly in both workouts (elbows aswell)? The reason im asking is because i've been following a pull/rest/lower/push/rest/repeat split for quite some time and im thinking of jumping on a modified PHAT routine to get the frequency up a bit but then i need to train...
To you who have done or are on a 3-1-3 p/p/l Sach 2 6 yearsHewy007 (2980): I'm running something similar, I originally tried push/pull/legs rest push/pull/legs I found it was a bit much, i needed some more rest, i'm not use to so much volume. I usually take 2 rest days then get back at it and i've seen some good results from it, strength and hypertrophy wise. Great routine but after 10-15 weeks i think i'm ready to switch. Hope that helps, was more of a rant than anything.
PPL Routine help zacharyc 13 6 yearseknight (58109): Right back atcha! -3X
Push Pull Legs Jezza_91 2 6 yearsadam82a (3100): There has been an influx of PPL threads the last week for some reason. There's a lot of info discussed on this particular subject :)
P/P/L lovers, what's your favorite? Rawsteel 5 6 yearsbrian12 (9495): I do 3on 1off 2on 1off - repeat. If I do more I don't recover in time.
Push/Pull/Leg but why not Push/Leg/Pull Jelet 22 6 yearsbrian12 (9495): To add to this, bodyweight sissy squats are also killer and shouldn't strain your back.
PPL Power/Hypertrophy cassious 8 6 yearscassious (2926): week three of cycle three, I did like it but recently ive been bored with it.
Critique my Legs/Push/Pull Routine sazthetics 12 6 yearssazthetics (16): I do have SLD's on Legs B, and I am deadlifting twice a week two. I could potentially just add another isolation like seated leg curls.
Push/Pull/Leg Dicussion Thread christiannn 3 6 yearschristiannn (4): Haha. Well, if there is one thing i dont love about p/p/l is that u are always pre-exhausted for shoulders and triceps for example. So u wont hit em with full power at each exercise. But i guess that dosent matter for gainz anyway :) I've honestly never felt that i need a deload week tho, but that may be beacuse im just lazy and take like 2 days off sometimes between cycles haha..
Shoulders in upper/lower Rawsteel 6 6 yearseknight (58109): I would keep all deadlifts of any kind on lower body day. They're not an upper back movement. Your primary axis of rotation when doing deads is through the hips. Your point about the rest time doesn't make sense to me. If you train in that manner, you'll get stronger. Period. Your body will adapt. If taking 60 seconds makes you feel like your doing cardio, I'd revisit your cardiovascular conditioning. -3X
push/pull/legs advice VytasP 2 6 yearsVytasP (10): I am currently thinking of trying this one: Heavy days 2-3 mins rest Heavy Pull Deadlift 4 sets x 5 reps PYRAMID WEIGHT INCREASE Bent Over Rows 4 sets x 5 reps Pull-Up 3 sets to failure Chins 3 sets to failure DB Curls 4 sets x 5 reps Heavy Push Flat Bench 5 sets x 5 reps Incline DB flyes 4 sets x 5 reps Overhead Press 4 sets x 5 reps DB shoulder press 3 sets x 7 reps DB skull crushers 3 setx x 6 reps Legs (I don't do strengh training to my...
Structuring my PPL for strength and size? slowurroll 30 6 yearsslowurroll (25): Ok this is all making more sense to me now. Thank you for the input guys. Looks like I will be reevaluating my goals. I think I do want to move towards dropping bf first. So I'll have to look towards slightly decreasing calories with a little bit of cardio until I feel ready to bulk.
New programme/ routine Hamer93 14 6 yearsHamer93 (9553): Right knee is a bit dodgy due to hack and smith squats, my own fault :( Decided on sticking with my 4 day split as i love it but thinking of mixing the muscle groups up- Chest+biceps Legs Delts+triceps Back+traps+calves
Splitting Quads and Hamstrings swollenscott 11 6 yearseknight (58109): @swollenscott many people actually train back and biceps together. Not sure why you are under the impression that that's a rarity. But to answer your question, both your biceps and triceps are active in upper back movements, along with the delts, pecs, traps, and rotator cuffs. If you have to pair back with something, you have a much greater list of things to choose from than with thighs and glutes, which are not only synergistic, but work as a...
Push/pull/legs Jsn3004 4 6 yearsRawsteel (940): P/P/L is what i have been doing the last 2 years and i don't think i will ever go away from it. It allows me to work with the volume i prefer (6-9 large groups and 4-6 small groups) and to take each set to 1 rep shy from failure and throw in a few drop sets now and then without having to worry about if i will have enough time to recover or not. The frequency of the P/P/L i use is also in the middle of high frequence and low frequence, under 2...
push/pull/legs routine!! golagol 12 6 yearsgolagol (40): ok guys i will do it one heavy day and one light ty .
Critique my HIGH VOLUME Push/Pull/Legs split Al3aZeF 5 6 yearsAl3aZeF (10): Yeah, you guys made a good point. I will diffenetely put the chins first. Thanks guys! :)
Modified L/P/P Question alex323 4 6 yearsalex323 (4): Thank you both. Appreciate the feedback. @JdominiqueS I didn't include this in my first post, but in an effort to help my arms catch up to my torso, I'm also going to decrease my volume of chest exercises. Therefore, I plan on doing 4 sets of bench, and 4 sets of flies for chest and THAT'S IT. My chest grows extremely fast so I don't feel this will be a problem. You still think bi's/shoulder/chest will be too much? I'll probably have 6-7...
Best workout routine for building mass? Ironkiller 8 6 yearsJDominiqueS (190): As already said, diet diet and diet. Eating is basically the whole thing with gaining mass or cutting fat. PHAT looks really cool for a bb routine and I hear a lot of great results about it never tried it myself tough because I like to have my training frequency not too high. Push Pull Legs worked great for me, and I really enjoyed it too^^ and the stronger you get, the bigger you'll get bro!
Push/Pull/Legs Split advice wittyname 10 6 yearsdempsey (268): what fireman suggested is great. ive been running ppl for a month, still learning a lot from it but have made great thing though first week i did a lot of sets because i was used to a one body part per week split and i felt drained after two weeks. go easy on the volume first then adjust slowly. thats what i can add from my exp.
Bunter225 L/P/P Log bunter225 Jump to first page42Jump to last page 6 yearsbunter225 (829): THURSDAY - PULL A Deads - 180x1, 200x2/2/1, 180x4 Pulldowns - 70x8/8/8 W/G Row - 80x10, 90x8/8, 85x8 DBRow - 40x10/10/10 DB Curls - 14x10, 18x8/8/8/8 Facepulls 45x10, 50x10/10 Cals - 2901 Going on holiday next week for a week CANT WAIT for a break from training, was meant to deload like 2 weeks ago but decided holiday would be my break, may deload my sessions after holiday aswell.
PPL SPLIT Misseuro 10 6 yearsHighdeas (1635): You can try both. I would personally tune them to your needs. What people post is either what worked for them or a template to follow. So adjust it to your needs and have fun!!
some question on PPL routine golagol 15 6 yearsFiremanSi (42408): Too many q's all at once. Whats best depends on ur goals and experience level ??!!
Help a brother out with arms? TeenMonster 10 6 yearsAarronStenner (10990): Focus on Time Under Tension for arms! all kindss of gains
Examples of good Push/Pull/Legs routines? ripeanus 7 6 yearsstinkydiver36 (1861): @flexdec nice split, i take it that it hs done done good for yah?
Back on track. ilifthard 4 6 yearsSRorhrbac0808 (47098): ^haha <3
RPE Method Write-Up ripeanus 1 6 yearsripeanus (58): Taken from Alberto Nunez's Video: RPE 10 failure 9.5 maybe 1 rep 9 at least one rep 8.5 2-3 reps 8 3 reps left Heavy 3-5 reps RPE 9 Back off: 5-7% Sets until cannot complete RPE @ 9 anymore Medium 6-10 reps RPE 9.5 Back off: 5% Sets until cannot complete RPE @ 9.5 anymore Light 10-15 reps RPE 10 Do sets until 10's cannot be completed Cycle: L,L,M,H Current:...
can someone critique my push/pull split? nickl1219 5 6 yearsKnifeHands (5569): By putting legs on another day you will also be freeing up more time to focus on your upper body push and pull movements on those days
Critique my routine? 15y/o Lotus 5 6 yearsDevil82 (1240): ^this plus add more leg. legs got more mass than chest + tri + shoulders. Trainer more legs = more mass
Suggest me a good push/pull workout routine Zody Jump to first page35Jump to last page 6 yearsHewy007 (2980): RIP Zody
P/P/L routine ilifthard 6 6 yearsMethod (379): Add: deads, Extra Leg day I would place the rest day between the cycle. I guess that is a regular PPL. Push Pull Legs Rest Repeat.