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Push Pull LegsSplit Advice

4on/1off/repeat optimal or no?16161

nine0seven private msg quote post Address this user
So lately i've been doing push/pull/legs, rest, repeat; however, I feel like I could fit more volume doing 4 on 1 off repeat instead. Would a setup like this be optimal or too much? I'm currently in the midst of my bulk so I definitely have the energy to do so. Opinions? Thanks all
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thephenomenon private msg quote post Address this user
I do PPLPPL rest, still making gains, like big dog said listen to your body
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brian12 private msg quote post Address this user
@nine0seven I've been doing a 4 on, 1 off, repeat split for the last 8 months or so and far prefer it to a PPL. You are giving yourself more recovery time, so u can bump up the volume a bit and have a more focused session. If your goals include strength gains, then it might not be optimal (im not interested in strength) My split: Back + Bi's; Chest + Tris; Legs; Shoulders + shrugs + abs + forearms; Rest; Repeat
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nine0seven private msg quote post Address this user
Quote:
Originally Posted by brian12
@nine0seven I've been doing a 4 on, 1 off, repeat split for the last 8 months or so and far prefer it to a PPL. You are giving yourself more recovery time, so u can bump up the volume a bit and have a more focused session. If your goals include strength gains, then it might not be optimal (im not interested in strength) My split: Back + Bi's; Chest + Tris; Legs; Shoulders + shrugs + abs + forearms; Rest; Repeat

My goal is bodybuilding at this moment so yes, not focused on strength for that matter. My 4 day split is actually very similar to yours, I may do arms on shoulder day though.
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Rawsteel private msg quote post Address this user
Quote:
Originally Posted by nine0seven
So lately i've been doing push/pull/legs, rest, repeat; however, I feel like I could fit more volume doing 4 on 1 off repeat instead. Would a setup like this be optimal or too much? I'm currently in the midst of my bulk so I definitely have the energy to do so. Opinions? Thanks all


If i were you i would stay with the PPL, if your goal is hypertrophy then you will probably not benefit from lowering the frequency and upping the volume.
You know, it doesn't require much to fully stimulate the protein synthesis in a muscle and for non beginners it isn't elevated for long.

Quote:
Originally Posted by brian12
My split: Back + Bi's; Chest + Tris; Legs; Shoulders + shrugs + abs + forearms; Rest; Repeat


Doing shoulders the day after chest is like hitting your anterior delts 2 days in a row, if you do any anterior work on that workut that is.
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brian12 private msg quote post Address this user
@Rawsteel I do legs the day after chest, not shoulders
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