Comparing 5 Proven Training Splits for Strength (Push/Pull/Legs, Upper Lower, Whole Body)
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- Опубліковано 15 лип 2024
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0:00 Intro
2:25 What Makes a Good Workout Split
8:09 #1 - The Bro Split (1 Muscle per Day)
17:52 #2 - 1 Lift Per Day (Sq, BP, DL, OHP)
22:33 #3 - Push Pull Legs (BP, Row, Squat/DL)
26:05 #4 - 2 Upper 2 Lower (Sq/DL, BP/OHP 2x)
32:04 #5 - Whole Body (Sq/BP/DL every day)
37:36 Considerations for Choosing a Training Split for Strength
I don't know why I'm addicted to watching videos on splits. I do an upper lower 4 times a week, don't plan on changing anytime soon but yet I devour these videos lol.
Same here, hail Caesar!
Me too 😂😂
i personally am a U/U/U/L/L but same
Same here, but they're starting to pull me to PPL. I just don't want to lift 6 days a week or run a split that doesn't match the week.
I say you shouldn't start with the training split. You should start by looking at your daily schedule, how many days you want to train, how many days you need to train in order to make progress, how much frequency of your lifts/muscle groups that you need, and how your fatigue patterns look for each lift/muscle group. The split will create itself at that point.
100% agree best starting point is how manny days you have available to train
Dont let yourself be put in boxes by programs
If you need more back you can train more back if you need more squat squat more…
Do what you need not what some programs say
Yes, this is especially important for recreational lifters who train for health and fitness. They shouldn't make training a burden on themselves that messes up with other aspects of life.
exactly after some months of training and not being consistent because of how many days i could go, i decided to go with a upper/lower split. just 4 days a week and if i can go another day i can go and do an extra session. like this i became much more consistent.
Most weeks i can only go twice so its full body for me
i personally do the "my gym only has 2 benches and squat racks so i do whatever's available" split :(
The worst!!
One thing I will point out regarding your take on Push/Pull/Lower: I think a lot of guys who run it do the three days and then take one or two days off and repeat it. So we’re not looking at things through a week-day basis. You looked at it more through the lends of 3 days on and four days off.
I switched from one lift per day to full body, and I'm never going back. The freshness factor Bromley talks about at 33:00 cannot be overstated. I'm able to do so much more quality work over a week when I'm doing a little of everything every day.
It is a lot better for strength to work close to your max frequently instead of training once or twice a week with your performance going all the way down during the workout.
I think full-body is still way underrated. I always end up coming back to it and have gotten all of the best gains out of it even though it's usually pinned as a "beginner" split. I'm definitely not the strongest in the world but I've gotten to around a 260 bench, 380 squat (high bar), and 450 or so deadlift while staying relatively lean. I run a full body 3-days a week, and I usually dedicate one other day to conditioning/cardio. I already do light cardio basically every day due to biking/walking to work or to get groceries and stuff.
I rarely do all 3 big lifts per workout, I almost always do 2 and a few accessories, one upper body and one lower body. It usually ends up being bench ~3 times a week, but with very different intensities, squatting 2 times, and deadlift once.
I don't miss days often since I'm very motivated to lift/workout, but It also is the easiest in my opinion to deal with in terms of missing a day due to responsibilities/other needs. I don't feel like I just sacrificed one area of my body and need to make up for it in a weird way. I can just come in at the next day I'm free and do a full body workout and all is good with the world.
Dude who are you? I feel like you're my gym twin. I also feel the same about full body splits and keep coming back to them despite people shitting on them being for beginners. I program very similarly, mostly with 2 big lifts per day (squats and bench) and then some type of row or pullup and accessory work. I always try not to have more than 6 exercises per session, any more than that and it seem to turn into fluff. I also throw in an extra cardio/accessory day where I'll do calves/abs/bodyweight training and some conditioning. I superset pretty much everything as it's time efficient and builds work capacity like crazy.
The main reason I always come back to full body is because I get great recovery and seem to progress better. Even when programming upper/lower routines I alway seem to have days where my strength/energy just isn't there. At first it might seem like you're sacrificing some movements using a full body template but because you're spreading things out over 3-4 days I actually don't find that to be an issue. Sure, you have to prioritize certain lifts over others, otherwise your middle day would become too difficult, but that's normal even with other splits. Your body only has so much recovery capacity, at least full body gives you a full 3-4 days of rest each week, unlike other splits.
The biggest complaint people have with full body is that the sessions are too difficult and the workouts are too long but once you build your work capacity and understand that your movements per session have to be limited you should be good to go. My basic template looks like this:
Monday-Heavy
DB flat bench or incline (rotate each week)
Pulldown
Pause squat
Seated behind the neck press
Curl/extension
Wednesday-Medium (this day is super flexible and seems to change the most)
SLDL
BW Pull-ups
BW Dips
Facepulls/Hypers or Leg curl
Friday-Heavy
Squat
Bench or Incline (rotate each week)
Row-your choice
Curl/extension
Leg accessory
Saturday-Light
Calves/Abs/Conditioning
@@Soccasteve Lol, we definitely have a similar split, I also limit myself to ~6 exercises per workout. I usually superset everything after the main movement of the day as well for work capacity and to save time since I usually do my workouts in the middle of the work day. I usually can get through them in a bit over an hour. My Saturday day/conditioning is usually just me running over to one of the outdoor calisthenics areas in my neighborhood and doing gpp style training like a circuit of pull-ups, pushups, inverted rows, etc.
Even though I'm not "old" I'm a couple months from being 30 and can definitely feel that I need to prioritize proper rest more than I could back in college years, which is partly why a Full-Body works so well for me. I'm fluid in that if I don't feel completely rested I am comfortable just taking an additional day off and picking up things the next day, not necessarily tied to a M/W/F type thing. This only happens once in a blue moon, but at least once in a while I just have to skip a day due to other responsibilities and full-body makes this super flexible from a mental standpoint imo.
@@Jcampz01 Exactly, skipping one day is no big deal when you have the opportunity to hit body parts 3 times a week. Super flexible.
Haha yeah I'm 31 and I've always had pretty average to slightly below average recovery and always needed to make sure I wasn't in the gym too much. 3-4 days has always been the sweet spot for me. I actually progress pretty well with upper/lower splits every other day except I hate having a rotating schedule. Also I tend to neglect conditioning and some smaller muscle groups when I do upper/lower splits. Another pro for full body.
Brothers!! A and B full body splits. I love it!
This is almost exactly how I workout. I love it
This is some great content! Your videos have inspired me to revamp my training and start powerlifting again. Thanks!
Thanks for the video. I’ve done variations of all these splits without realizing it and am still tweaking. Going to watch it a few more times to get a better idea of how I want to approach my programming
There's a ton of videos on choosing the right split, but this is the best I've seen so far. Lots of good points.
Can’t wait for more books from you Mr Bromley. I have your Base Strength and it’s a damn good book!
These videos make me happy. God bless you señor.
Awesome thank you for covering these various approaches.
I like your very sensible approach to training. Well done
I kinda do mix of few things
Deadlifts+ other pull movements-mon
Bench+ other push movements-tue
Squat+other leg movemets-wed
OHP+mix of push and pull ( big emphasis biceps and triceps)-thu
Front or zercher squat + legs again-fri
Sat and sun rest
Best split video ever made , 👍🏻 , good job 💪🏻
Thanks for all the great info!
I do a leg/push/pull/lower/upper....it's mixing the two....and it works for me.
Wow. Def need this. Thanks.
Great overview. Just to add, you could easily transform 5/3/1 into a 2 upper / 2 lower program by swapping out the main lift for its sister lift for the secondary volume work. Wendler mentions this variation when describing the Boring But Big template. So e.g. you would pair deadlift/squat on lower days and bench/overhead press on upper days, switching the emphasis between strength and reps for each. It works out the exact same volume, just a different way to organise it.
I used to be Push/leg/pull believer but after doing full body for about a year now. It’s been so much better! At least to size building and not getting injured.
Applying critical thinking and considering possible logical fallacies in our conclusions of what works and what doesn't - wow. Great vid, boss.
Going to come back for a personalized program soon because the last one put on approximately 7-10lb mostly on the upper body of an advanced bench guy in about 10 months! Until I get the money, I'm going to try the power version of split 5 with some light BB thrown in to round things out.
I think a lot of people miss a big advantage og full body, perhaps because their life is schedule around workouts (instead of vise versa).
FLEXIBILITY.
If my kid gets sick, I need to travel on short notice, work is though, other life stuff…
I am not missing any muscle groups. I dont have to skip leg day or back day. This really puts my mind at ease. And I tend to come back stronger 4 days later.
This. I got tired of being told that I needed to somehow change my work and life schedule to fit a split instead of customizing a split to fit into my existing schedule and around obligations.
Agreed
Already know this will be good
Sunday: legs-strength
Monday: rotational work&technique
Tuesday: torso; vertical-strength
Wednesday: legs-power
Thursday: rotational work&technique
Friday: torso; horizontal-power
During better weather, before rotational work, I will go for a light jog as recovery work and sometimes the technique work is also conditioning
5 day, PUSH PULL LEGS UPPER LOWER works the best for me
Upper lower pull push legs 🫶🏼
Would this be good for optimizing strength on the Big 3???
@@zaydgaf7547 yeah it’s great
I’ve been doing a 2Upper 2 lower for a bit now. I like keeping presses on one day, arms on the other day and sprinkle back everywhere lol
35:27 good point on the use of pre-workout and intra-workout on whole body days. I tend to drink 1/2 to 2/3 of my pre twenty minutes before the session and then sip the remainder after warmup so that a second wind comes in time for the later half.
My 6-day split and the compounds they start with is:
1. Chest/Triceps (Flat Bench)
2. Back/Biceps (Deadlifts)
3. Legs/Shoulders (Squats)
4. Abs/Forearms (no compounds)
5. Upper Chest/Tris (Incline Bench)
6. Shoulders/Biceps (OHP)
7. REST
Been working great for both strength and size gains, Abs/Forearms day in the middle allows recovery from the big 3 days without taking a full rest day and day 5+6 give me a lot of variety across the week for the torso (day 1's triceps is all cable work, wheras day 5's is all free weights). I feel like everything is spaced out pretty well with the only downside being only hitting legs and back once a week but larger muscle groups want longer to recover anyway. I gladly trade away some hamstring development for how popping my abs are
I do a lot of sports. Always have. And different ones all the time, like water polo, kickboxing, jiu-jitsu, wrestling, swimming, etc. So I have been using custom splits a lot. For instance my triceps, back and legs are not to be touched before a water polo session. Shoulders are off limits before a wrestling session, etc. So I'd have awkwards splits like: water polo, pull, boxing, legs, shoulders, swimming, chest.
I really love a Push Pull Lower A and a Push Pull Lower B approach. I have made the lions share of my strength gains from that. I will say that although people way stronger than me have had success deadlifting and squatting in the same workout; I will never understand how that is optimal
Excellent thanks ❤😮😊
Rather than thinking of Frequency as a number of muscle groups you can train Monday - Sunday ... think of it more in time frames
Example PPL
Day 1 - push
Day 2 - legs
Day 3 - rest
Day 4 - pull
Day 5 - push ( you've trained the muscle twice within 7 days )
Day 6 - rest
Day 7 - legs ( you've trained th muscle twice within 7 days )
And keep going
Squat (Hang Clean/Front/Back), Back (Pull Ups/Rows/Rear Delt), Press (Overhead/Lamdmine/Single arm press), Deadlift (Snatch/Clean/Standard/RDL), Neck/Traps.
This made me analyze how I’ve been working out.
I work two jobs so get three days, sometimes 4 to train.
I basically workout like legs/push/pull.
Tuesday hypertrophy for legs/glutes
Thursday OHP, rows and core stuff
Saturday heavy deadlifts w cleans and snatches (oly stuff isn’t heavy as I’m not focusing on those and still learning technique)
If I get a 4th day it’s usually gonna be some fluff hypertrophy for my arms and some active recovery stuff for legs.
This allows me to still get a broad base since my sleep and recovery is compromised some bc of my two jobs.
Most of my lifting life I’ve done full body with a focus on compounds. Last year I felt that my legs were lagging a bit and wanted to add isolations so I switched to upper/lower.
Here's mine (it's kind of a push/pull/leg split):
Mon - Heavy Push
Tues - Hypertrophy Legs
Wed - Heavy Pull
Thur - Rest
Fri - Heavy Legs, Hyper Pull, Hyper Push
(Fit in accessories wherever)
I've been doing this split and it has increased my strength rapidly (455 bench, 600 squat, >700 dead). I've put friends through it and it also increased their strength rapidly. I think it provides the perfect amount of rest while using high-weight low reps and still getting good volume in. I do take a max week about every 12 weeks and then a "deload" week after. Although it's more of a massive volume week with lower percentages than anything.
I like to hybridize. sometimes it looks very PPL, but I'm on a 4 day split so it's more push pull legs push, bro splits are always fun for chest/tricep days when you're feeling a little meh, most of my stuff is upper/lower though, lot of midline separation (powerlifter currently doing some hypertrophy)
Each split has it's upsides and downsides, and if you're like me and allergic to pure regimen, getting elements of all the traditional splits can be helpful. I've done push-pull days when my deadlift is suffering, I've done bro splits while working with an injury or weak point in a certain lift, but I mostly like upper/lower with a little full body mixed in
I do a 5 day PPL with 2 alternate weeks
Monday - legs,
Tuesday - push
Wednesday - pull
Thursday - legs
Friday - push
Monday - legs,
Tuesday - pull
Wednesday - push
Thursday - legs
Friday - pull
Thanks bro
I have found that personally, a 4 day gentlemen split has given me enough days in the gym to be satisfied, but also enough rest to not be burnt out and give it my full effort each session.
@N. Hunt That can vary greatly. However my personal program is pretty similar to the guts program he has on his channel so you can go see it for yourself :)
@N. Hunt the starting point is an upper/lower, from there he adds whatever muscle needs more frequency, like calves on upper, back every day, arms on lower...
For overall strength development full body as many days per week as one can manage is best.
I can see how powerlifting competition lifting could benefit from something else to maximize recovery and really dial in into the main lifts for specificity.
I hadn't thought of it that way but as you well brought out full body training is both most complex for experienced lifters and most useful to beginners.
Putting quad and back together is insane dude.
I run a 6 day PPL but it’s horizontal push, horizontal pull, quad dominant, vertical push, vertical pull, ham dominant or some mix of that.
currently following grey skull for the main lifts twice a week and a bodybuilding day in-between to allow for random days, I do shift work so it works when you have to train the day after.
So, I do what I always called "Full Body", but I would never think to do all 3 lifts on the same day. I usually did Squat-Pullups one day, then Deadlift-OHP the next. 4 days a week. With slightly different accessories every day. I guess it's definitely complex, but it let me hit everything pretty easily.
I was thinking of doing something similar, although it might be a bit more in the direction of push/pull: weighted dips and back squats one day, deadlifts and weighted pullups the other day, training 4 times a week. To that I'll add some core work and some sport specific work (bouldering).
I might switch up the exercises every 12 weeks or so (e.g. substitute dips for weighted ring pushups or OHP's, back squats for front squats or single leg squats, deadlifts for RDL's, Jefferson deadlifts, or kettlebell swings, pullups for chinups, wide pullups, etc.). Still wondering if I could get enough volume in with this though, as I'm used to training both horizontal and vertical push and pull exercises.
@@kewner8556 you can still do horizontal pushes/pulls as accessories. But also Deadlifts/weighted pullups on the same day ended up not working for me, cuz my grip would be f--ked. Unless you're okay using straps for one or the other.
Full body is so underrated and highly flexible. Plus recovery is pretty much a non issue assuming you're doing a normal 3 days a week setup. I find I like 2 heavy movements and no more than 6 total movements each session, so 2 big movements like squats and bench and the rest is back work and other accessory work.
yeah i think people think "full body" means doing everything on every day, but i use a loose definition of full body: if it has at least one upper body exercise and at least one lower body exercise, it's a full body workout. the emphasis can change, one day might be bench, pull-ups, rows, overhead press, curls, and squats, the next day might be RDLs, lunges, leg press, back extensions, facepulls, and dips. you can do full body 4x a week and still only do an exercise once a week (especially if you have a wide exercise selection).
I do similar, one day will have for example bench press and deadlift and the other will have overhead press and squat. I never understood why some people have trouble comprehending this and keep reading "full body" as doing all 4 in a single day.
I do Push.Pull, off, Pull.Push, off, then Legs. On my Push.Pull day i do 6 sets of pushing movements followed by 4 sets of pulling movements & then 3 sets of rear delt work & 4 sets of bicep curls or 4 sets of neck work (isolation movements for my least impressive body parts). Pull.Push day, I do 6 sets of pulling movements followed by 4 sets of pushing movements then 4 sets of biceps curls & 3 sets of rear delt flyes.
Movement Selection:
Parallel Bar Dip
Flat Bench Barbell Press
Bentover Barbell Row
Lat Pulldown
Dumbbell Hammer Curl (alternating or sychronised)
Supinated Dumbbell Curl
Hex Bar:
Deadlift & Romanian Deadlift
Split Squat or Reverse Lunge
Step Up/Goblet Squat
One Leg Heel Raise
Periodically:
One Arm Dumbbell Row
Push Up (on parallette bars)
Horizontal Pull Up
Lateral Raises
I found the same issue with the 2 upper and 2 lower split and also found that adding a 3rd upper day for a lighter intensity pressing variation + targeting weaknesses to be a good solution
I do total body 1 month, bro split 1 month, total body 1 month then a 3 week max strength cycle then a push pull and repeat that. works good for hypertrophy and strength makes it simple to program. 4 day split 4 on 1 off sometimes 2
I do PPL but split 2 days on one day off (push / pull / rest. Legs / push / rest. Pull / legs / rest. Etc) . I also have it split with the first cycle being a more powerlifting / heavy focus and the second cycle through more of a bodybuilding focus.
I prefer bro splits. It’s easier for me to organize and ensure I’m not being lazy on small stuff like rear delts. Plus, my body has less aches and pains this way. I think it has to do with preventing lagging muscle groups.
I've had to switch to a bro split in my 30s,why,I just wasn't recovering from 2-3 times a week full body,plus now I'm able to incorporate more volume
@@zezeti2246I've found exactly the same thing. Now at 36 I focus on higher volume and I use splits. Strangley enough when I focus on volume the strength naturally comes. With full bodies you have to rly hit those few sets with good intensity and at times it just beats you up.
I kinda do a mix, I do a 4-day split:
1: Anterior Focus (Front Squat, OHP, Bench variation etc)
2: Posterior Focus (DL and all sorts of Pull)
3: Upper
4: Lower
I feel like this keeps me from getting bored and mixes things up a little.
It's also important that the program be one that you can stick to and lack of boredom really helps.
Full body 3x a week is solid especially with the tiger system but I’d say it’s easier to say focus on upper strenght while maintain lower then switch after a meso …makes concurrent a lot easier if you need to run and do other activities for say a tactical athlete … kind of rough sometimes haha
I'm currently running a gentlemen's split (as described by Natural Hypertrophy), something like U/L but I'll do upper back, neck and forearms on a lower day, after my squats and RDLs, for example, to get high frequency on the areas that can handle it. Finding a lot of success with it in terms of growth and recovery.
I run a push pull squat. But do benefit from an added upperbody push/pull day on a 4th day.
my prefere split is push/push/push
Based
The only time you pull is to get the bar back into position to push again.
@@orkleth nah i do pushpull/pushpull/pushpull
Man I just sent you a email about buying a program and I'm so hype about it lol
Woot woot 💪🙌 your the man
27:50 sent me cause you didn't get the inflection right the first time lol
Learning comes by repetition so please don’t worry about repeating things you have covered before.
Im sure you also have evolved on some things too since last time or you could put a different emphasis on certain things than you did before
I’ve liked a modified ppl. Upper push, upper pull, legs then full upper, quads/calves (lower push), hams/glues (lower pull). Some extra arms/delts can get added to the second lower body days, if desired.
Ppl always ends up feeling like too much upper work and/or long, brutal leg days in order to get enough lower body work
Leg pull/ push upper push/pull
Currently trying to implement your "forever" program for deadlift. I'll let you know.
As natty I'd say muscles in anabolic state as often as possible is better for natural trainers.
Also your bodyweight is relevant for programmin as joint, ligaments and bones aren't that much stronger between 80kg and 100kg guy. However the weights can be. Thus volume of lighter guy isn't always great for big guy as wear and tear is less. Thus more Bb building work might be better driver for lifts
Also different people are different on volume and intensity recovery spectrum. So some people strive on volume but get offed by intensity or vice versa. Most of us fall somewhere in between
Psychology: is often forgotten part. Just doing work is different than trying to do things meaningfully. Often intention of driving lift up and really focusing on the support lifts is what drives the development. Vs doing some extra work. Also just going to different style let's you to recover possibly intensity. As I find intramuscular recovery quicker then cns recovery.
I think as natural, driving lifts up often breaks down to managing week to week exhaustion. And often people forget that once the growth stimulus is achieved. You're no longer developing lifts but ur energy system and taxing ur recovery. Often question comes down to: am I making meaningful progress or am I just grinding myself down.
And sure often it seems ur driving ur lifts up, while ur actually just obtaining just a peak. Not actually increasing ur baseline. And if the peak ends up with long recovery and reduced lifts for long time. And fall back down the same baseline. Have you really improved lifts? However if your constant baseline strength has improved and it stays after 3 months you've gotten stronger baseline. This in my opinion is most important for long term sustainability.
I believe firmly that lot of systems are great. I've tried many. Each have upsides and pitfalls. Often the largest is long-term sustainability.
With PPL you can never go wrong
For people intersted in PPL, it may be worth considering Mountain Dog's variant he mentioned in one of his YT videos:
Push/Pull/Rest/Legs/Rest repeat
I do a classic bro split. 20 sets per day and instead of arm day I do a calisthenics/arm hybrid day.
To start lifting, you first need to get into the habit. So train every day at home, alternating a pushup day, pullup/inverted row day, Bulgarian split squat day for example. You can do this at home.
Even just doing upper body only and running/cycling the other days, can get you into the habit of training. Even just doing pushups every day. And you will boost your general strength too, because it doesn't matter what you do as a complete beginner. You just need to train the main muscle groups to put on some size and strength.
That's how I started and I have always seen training as a part of my life ever since.
So with my upper lower split, I hit all my upper body parts with 2 excersises each, I do drop sets for the time convenience,it's working for me well, u can hit all upper body parts on this split.
I get so confused with sets and reps and how much to do. Been doing Upper/Lower because I love the pump especially upper body. I do 2 excersise for Chest and Back and 1 for shoulders bis and tris. Twice per week. Then legs, squat, ext, leg curl and 2nd day…Deadloft, leg press and extension.
What split would you suggest for those who cross train high intensity sports such as grappling whose goals are to still add strength and/or size?
Which is the best for women for strength? Upper lower 6x or push pull legs 6x a week?
PPL is my muse
I like greySkull It does not blast my body each workout making it harder to recover for the next workout 💪. I can also focus on pushing to the max on each exercise without one effecting my energy levels for the next exercise as it's only 3 exercises per workout. GreySkull with arms
Hey Bromley, I know this is an old video by this point, so you may not even see this, but wanted your take: Is it better to do your assistance work on the same day as your main lift or move it to a second day to get it a little better set quality?
I started out my lifting in a 3 day PPL and realized that I was recovering way before my next session; I'm a former endurance athlete and novice lifter. I swapped over to 3 day Full body and liked it a lot better (ie 3 days of 3 sets of chest felt better than 9 sets of chest on 1 day). about a year and a half into lifting now, and I think I missed the boat on Strength progression so I wanted to try some time with a more Linear or Wave progression. However the idea of going back to Chest + Chest assistance on the same day feels like going backwards, and I'm very inclined to try and spread the work out to look a lot more like a full body workout. Thoughts?
Ive started doing PPL split over four days, with front legs one day and rear legs another. So it ends up being PLPL. 6-7 days a week.
Ive been doing nothing but push, pull, legs for the entirety of my training. I want to change to a split that has an arm and shoulder specific day
anterior posterior chain split
Hi Bromley, have you checked r/weightroom lately? Half the people there are running Bullmastiff right now, would probably be a nice ego boost to check the daily. I will be joining the "jacked puppy" crew soon.
Oh good, Im always in need of an ego boost! I had seen a handful of reviews months back but haven't checked in recently. Ill drop in!
I would love a video talking about rep schemes. Recently I've seen a lot of stuff saying that as long as you are hitting the right RPE and # of sets in a week, reps almost don't matter. Obviously for powerlifting they generally taper from "high" reps (6-8) down to triples, doubles and singles right before a meet. But for other sports and training styles, what do we program? When to do high reps, when to do low reps, and how to fluctuate between them.
I wonder what you think about hybrid form of PPL/UL? You work out 5 days a week and you still hit every muscle group twice a week. It looks like this
Monday- Pull heavy
Tuesday- push heavy
Wednesday- legs heavy
Rest
Friday-upper antagonist superset light
Saturday- lower/legs light
Rest
I did this sort of combination for quite some time. It definitely works if you have the ability to hit 5 days a week especially as you mentioned with a combination of upper lower and ppl.
@@ianchambers37 damn this was last year.. 😂 i stop doing this since i got busy but it does work if you have time. My current routine is a regular upper lower split 4 days a week
What if, instead of upper/lower or PPL, you run just a push/pull but include the pushing and pulling motions of legs into each? Like, just a straight-up push/pull every other day, and 20 minutes of cardio every day, or 40 minutes at the end of every lift sesh, or 40 minutes every alternating day from lifting. So Push, Cardio, Pull, Cardio, Push, Cardio, Pull, Cardio etc. Or Push+Cardio, rest, Pull+Cardio, rest, etc.
I find that I can squat multiple times per week, hard mind you, and make really good progress, but when I apply that same method to benching, I rapidly decline. So I'm gonna start benching once per week. Shoulders I can train pretty regularly aswell, but I usually don't go to heavy, and mostly focus on volume. Back is another area I can train all the time, and I continue to make progress.
Yeah back, legs, and abs all have good stress responses for me. Something about heavy pressing just fatigues me so fast if I train bench/ OHP at near the same volume. It probably has a lot to do with load management though. I've found you don't have to roll off the weight too much on the squat before it becomes a lot more manageable fatigue-wise, but idk if it's the same with presses.
I had the opposite, I was quickly progressing for a while doing deadlifts just once a week but my chest didn't really start growing until I spread my bench sets across three days a week to keep resetting the clock on protein synthesis in those groups.
99.9K!!!!
Still should do one for the Hepburn method for us :) lol
Consistently get a lot of requests for that. Its on the list!
@@AlexanderBromley
Woot woot 💪🙌
Do your patreon subscribers still receive the base and peak strength books? Thinking about signing up for your patreon or buying your books, cant do both rn.
What said around 5:30 is exactly what I just experienced. I actually was struggling with my deadlift at 88% two weeks ago. When I had just repped it for 4 the week before. I just wasn’t recovering enough because I was so used to just adding weight or reps every 2 weeks.
I had a friend warn me early on that I was doing too much volume with my deadlifts and that this would likely occur. I declared the next week a deload and didn't even deadlift during it and when I resumed after that week was able to proceed again.
This forces 2 upper body muscle into 2 days….I was looking at you like you were hesitant to give ground breaking information lol
What about Arnold Split?
I have been doing that from 4 months and the rest time is cut in half by doing alternate exercise and I can leave the gym in an hour while still hitting every body part twice weekly.
My squat is ass, and I really just don't feel like I get into a groove of consistent good reps below 2 times per week, but 3 is my sweet spot.
I have perfect squat form in a matter of 6 months of training. Absolutely perfect. What is ass about your squat? Depth or form in general?
Full body is undefeated for me. I've consistently made the best progress on all of my lifts utilizing it, and I actually get to have a life away from the gym. As long as volume and intensity are equated, it doesn't really matter if you're doing a bro split or a 6x per week high frequency program. Having A weeks and B weeks is really good if you're stuck in between splits too.
Love full body, definitely my go to. So flexible and recovery is always good. Builds the work capacity like crazy.
What are your numbers
I do ppl but with two rest days. My workout week is an 8 day cycle. My body doesn’t care that we define work weeks in 7 day increments
Strange, still haven’t watched the vid but I I assumed PPL and Upper/Lower are for hypertrophy and frequency preference.
On Tuesday you have CG pulld. What is that?
Do you suffer from bad indigestion? Or did you eat just before this? It seems like it's bothering you quite a bit
Monday - push
Tuesday -pull
Wednesday -legs
Thursdays -rest
Friday -push
Saturday -pull
Sunday - legs
Monday -rest
This split sucks.
PPL is superior!
How about torso and limbs split instead of upper lower
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IF your goal is strength, start with a compound. IF it’s hypertrophy, start with isolation.
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Link to slides appears to broken, or at least not working for me
@@brockmeade4450 Forgot to update this one. Try it now!