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Forum » Lifting Routine Advice (srs)
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Thread: Lifting Routine Advice (srs)

post 1641131013 06-18-2021, 06:01 AM
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Lifting Routine Advice (srs)

I’ve always done a bro split, which has yielded some okay results. However I want to take my training more seriously. I’m an ectomorph, so realise I need to be hitting muscle groups more often, instead of once a week.

I’m looking at doing PPL/rest/PPL/rest.

However on my push day, would it be better to train shoulders together with chest for example doing;

- incline bench
- overhead press
- flat bench
- lat raises
- triceps

Or train shoulders with legs to avoid overly fatiguing the shoulders when trained together with chest?
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post 1641131143 06-18-2021, 06:04 AM
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Instead of a bro split that hits each muscle group once a week, do a proper split and hit eveything tiwce a week.

chest back,
shoulders arms
legs,
repeat.
6xa week.

somthing like that.

--

if you want push pull legs, it's up to you. just know when you're done benchpessing, your shoulders will already be tired to do ovehead press.
it's not my prefered routine because with a proper split, all your muscles are fresh. but it's your choice.
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post 1641131263 06-18-2021, 06:05 AM
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I would hit anterior delts with push, and posterior with pull doing row variations. Middle with either or both, whenever you want to do some raises.
post 1641131373 06-18-2021, 06:08 AM
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Day 1: Legs
Day 2: Chest/Shoulders/Triceps
Day 3: Back/Biceps/Rear delts
Day 4: off
Day 5: repeat.

Always suggest doing legs after an off day.
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post 1641133093 06-18-2021, 06:45 AM
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Originally Posted By JUGGERNAUT1333⏩
Day 1: Legs
Day 2: Chest/Shoulders/Triceps
Day 3: Back/Biceps/Rear delts
Day 4: off
Day 5: repeat.

Always suggest doing legs after an off day.
My coach has me on a similar split and JUGGERNAUT is pretty fn big so i agree there is something to training chest and shoulders together. Its hell on the front delts tho. Also train rear delts with back. Its like a double smoke session because your rear delts do work pulling, then lateral/fly the chit out of them.
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post 1641133323 06-18-2021, 06:49 AM
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Remember to throw in Drop sets, strips sets, 6x12 pump sets, etc...That's the intensity stuff.
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post 1641133873 06-18-2021, 06:59 AM
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post 1641133993 06-18-2021, 07:02 AM
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Originally Posted By PenorBrahNoHomo⏩
I would hit anterior delts with push, and posterior with pull doing row variations. Middle with either or both, whenever you want to do some raises.
This. Shoulders on Push day is pretty standard for PPL.

Re: "overly fatiguing" your shoulders with chest exercises, if your chest movements already hit your shoulders good, then maybe you don't need (more) shoulder exercises. Definitely do get plenty of front delts from flat presses.
post 1641134133 06-18-2021, 07:05 AM
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Originally Posted By DstryEvrytng⏩
My coach has me on a similar split and JUGGERNAUT is pretty fn big so i agree there is something to training chest and shoulders together. Its hell on the front delts tho. Also train rear delts with back. Its like a double smoke session because your rear delts do work pulling, then lateral/fly the chit out of them.
Best plan to counter this is to setup the routine like this:

Push day 1: Exercise 1-2 pick chest focused push movements. For Shoulders do isolation work. Laterals, ect.

Push day 2: Start routine with shoulder focused press, use a machine or plate loaded press for chest and/or flyes.

That's how I did it.
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post 1641134213 06-18-2021, 07:06 AM
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Legs need to be on a seperate day

Try searching PHAT program by layne Norton it’s decent

Or follow a Upper lower split I got decent results from both

Currently I’m running full body 3 days
post 1641134273 06-18-2021, 07:07 AM
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It really looks like you just need to select better exercises than anything.

If you're looking purely for hypertrophy, there are much, much better options than olympic barbell movements
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1641134293 06-18-2021, 07:07 AM
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Originally Posted By JUGGERNAUT1333⏩
Best plan to counter this is to setup the routine like this:

Push day 1: Exercise 1-2 pick chest focused push movements. For Shoulders do isolation work. Laterals, ect.

Push day 2: Start routine with shoulder focused press, use a machine or plate loaded press for chest and/or flyes.

That's how I did it.
I'm also a fan of this. Feel like it's both better for training progress and better for injury prevention IME.
post 1641134303 06-18-2021, 07:08 AM
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Originally Posted By Matty5RA⏩
I’ve always done a bro split, which has yielded some okay results. However I want to take my training more seriously. I’m an ectomorph, so realise I need to be hitting muscle groups more often, instead of once a week.

I’m looking at doing PPL/rest/PPL/rest.

However on my push day, would it be better to train shoulders together with chest for example doing;

- incline bench
- overhead press
- flat bench
- lat raises
- triceps

Or train shoulders with legs to avoid overly fatiguing the shoulders when trained together with chest?
Describe in detail your previous routine with
number of sets, weight and rep range? That is a good start.
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post 1641134373 06-18-2021, 07:09 AM
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Originally Posted By AVIK777⏩
Legs need to be on a seperate day

Try searching PHAT program by layne Norton it’s decent

Or follow a Upper lower split I got decent results from both

Currently I’m running full body 3 days
Layne is a giant toolbag, but I'll give him credit where its due and PHAT is probably one of the best hybrids that combines Push/Pull and a brosplit. It's a really solid routine and is well rounded.
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post 1641134443 06-18-2021, 07:11 AM
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Originally Posted By legbroke⏩
I'm also a fan of this. Feel like it's both better for training progress and better for injury prevention IME.
I agree, but it's only my opinion and what works for me. There are some guys who have giant shoulders from just benching and hitting some laterals. I am not one of those people. Only way I get growth is a lot of volume. Like everything else, it's a matter of experimenting and finding what works for you.
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post 1641134483 06-18-2021, 07:11 AM
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Originally Posted By PenorBrahNoHomo⏩
I would hit anterior delts with push, and posterior with pull doing row variations. Middle with either or both, whenever you want to do some raises.
Pretty much this.

OHP + lateral raises on push

Rows, rear delt flys/face pulls on pull
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post 1641134493 06-18-2021, 07:12 AM
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Originally Posted By JUGGERNAUT1333⏩
Layne is a giant toolbag, but I'll give him credit where its due and PHAT is probably one of the best hybrids that combines Push/Pull and a brosplit. It's a really solid routine and is well rounded.
Yeh I think Norton is a retart, but the routine is actually solid af.

I amended it slightly with some of the exercises to match my personal style, and made some solid gains gives you an extra day of rest over the 6 day PPL split but it’s really up to OP what he wants to try
post 1641135013 06-18-2021, 07:22 AM
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Upper lower upper or full body 3x a week


Lol at gymcels spending 6 days a week at the gym
post 1641135223 06-18-2021, 07:27 AM
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Originally Posted By insidemane⏩
Upper lower upper or full body 3x a week


Lol at gymcels spending 6 days a week at the gym
Upper lower upper lower
Or
3 x FB

Is GOAT

Max 5 days I’d do PHAT but ngl 6 days PPL is fkd
post 1641135253 06-18-2021, 07:28 AM
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You have the right idea, OP. I personally do a PPL Rest PPL Rest split. It's great as long as your schedule can handle the routine being offset from the days of the week. The extra day of rest compared to normal PPL is key.

I switch things around a bit and do PLP, though

Chest (outer-bottom focus)/Shoulders/Tris
Legs (hamstring focus)
Back (lat focus)/Rear Delts/Biceps

Rest

Chest (upper focus)/Shoulders/Tris
Legs (quad focus)
Biceps/Back (upper focus)/Rear Delts

Rest

Just be sure to keep the amount of sets per day a bit lower, as you are guaranteed hitting everything at least twice a week, so no need to hammer the volume
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post 1641136123 06-18-2021, 07:41 AM
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Originally Posted By AVIK777⏩
Upper lower upper lower
Or
3 x FB

Is GOAT

Max 5 days I’d do PHAT but ngl 6 days PPL is fkd
yeah my fave is upper lower upper lower but usually my workouts end up being 3 days a week but whatever your schedule can fit
post 1641136243 06-18-2021, 07:44 AM
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Originally Posted By JUGGERNAUT1333⏩
Best plan to counter this is to setup the routine like this:

Push day 1: Exercise 1-2 pick chest focused push movements. For Shoulders do isolation work. Laterals, ect.

Push day 2: Start routine with shoulder focused press, use a machine or plate loaded press for chest and/or flyes.

That's how I did it.
Eerily similar to my current programming. Its a 16 day split. Lmao
Chest and shoulder day is either heavy chest first or heavy shoulders first.
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post 1641136603 06-18-2021, 07:49 AM
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Originally Posted By insidemane⏩
yeah my fave is upper lower upper lower but usually my workouts end up being 3 days a week but whatever your schedule can fit
Happens bro, need to do what we can
post 1641137543 06-18-2021, 08:06 AM
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Originally Posted By x-trainer
Describe in detail your previous routine with
number of sets, weight and rep range? That is a good start.
Thanks for the info guys. Roger, give me 30, just training currently
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post 1641138143 06-18-2021, 08:16 AM
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was on PPL for a while and had sickening gains compared to when I was half assedly bro splitting 3 or 4 times a week

but eventually the lack of volume for certain body parts wasn't getting offset enough by the frequency

if I increased the volume too much I would get injured trying to go twice a week for everything

now i'm on a modified bro split that still keeps up frequency

for instance

mon - chest/tri, tues - back-bi, wed - shoulders, thur legs, mon - chest/tris, sat - back/bi, sun rest or keep going.

you still have decent frequency but instead of trying to cram shoulders into your push and pull days, they get their own, and you have more flexibility on the rest days instead of it HAVING to be sunday
post 1641142933 06-18-2021, 09:44 AM
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Someone asked what my current routine looks like, this is my current. All include a 10 min mile and a half run on the treadmill to start with, followed by some light warm up exercises depending on what muscle group I’m hitting. All compound lifts start with just the bar/low weight DB. Each workout lasting approx 45 mins to just over an hour.

Monday - Chest
- DB flat bench - 5 x 6-8 reps
- Cable fly low to high - 3 x 10-12 reps
- Cable fly high to low - 3x x10-12 reps
- BB decline bench - 3 x 8-10 reps
- Seated converge press - 3 x 8-10 reps
- Seated cable fly - 4 x 8-12 reps

Tuesday - Legs
- BB squat - 5 x 6-8 reps
- Machine seated leg curls - 3 x 8-12 reps
- Machine seated leg extensions - 3 x 8-12 reps
- Weighted Plyometric jumping lunges OR Bulgarian split squat - 3 x 8-10 reps
- Seated leg press - 3 x working sets 8-10 reps followed by drop sets to failure
- Seated calf raises - 3 x 20 reps
- Standing calf raises - 3 x 20 reps

Wednesday - Arms (each Bi/Tri pair are supersetted) All 3 x 8-12 reps
- Bodyweight chin-ups folllowed by overhead DB tricep extensions
- Side hammer curls followed by skullcrushers/close grip press (EZ bar)
- Concentrations DB curls followed by tricep kickbacks
- 21’s bicep curls (EZ bar) followed by rope tricep push downs (dropset)

Thursday - Shoulders
- Seated overhead DB press - 5 x 6-8 reps
- Side DB lateral raises - 3 x 8-10 reps supersetted with front raises - 3 x 8-10 reps
- DB bent over rear delt fly - 3 x 10-12 reps
- Arnold DB press - 3 x 8-10 reps
- BB shrugs - 3 x 10-15 reps then dropset
- Kneeling facepulls - 2 x 10 reps
- Laying down facepulls - 2 x 10 reps

Friday - Back
- Bodyweight widegrip pull-ups - 5 x 8-10 reps
- Bent over rows - 5 x 6-10 reps
- Single arm DB bent over row - 3 x 8-10 reps
- Standing cable lat pushdowns - 3 x 10-12 reps
- Widegrip Lat pulldowns - 3 x 8-10 reps then dropset
- Seated close grip cable row - 3 x 8-10 reps then dropset.

Now Sat would be a rest day then I’d start the rotation again on Sunday, or I may have a rest day after arms and the a second rest day after back. As you can see, there’s a lot of volume on an individual day but lacks frequency. Reading up more on my body type, it suggests less volume and more frequency, focusing more on compound movements with less isolation. I contemplated a full body split, but I like training 5-6 days a week and I would need more rest days off if doing a full body.
Originally Posted By StrongFella⏩
You have the right idea, OP. I personally do a PPL Rest PPL Rest split. It's great as long as your schedule can handle the routine being offset from the days of the week. The extra day of rest compared to normal PPL is key.

I switch things around a bit and do PLP, though

Chest (outer-bottom focus)/Shoulders/Tris
Legs (hamstring focus)
Back (lat focus)/Rear Delts/Biceps

Rest

Chest (upper focus)/Shoulders/Tris
Legs (quad focus)
Biceps/Back (upper focus)/Rear Delts

Rest

Just be sure to keep the amount of sets per day a bit lower, as you are guaranteed hitting everything at least twice a week, so no need to hammer the volume
This is almost exactly what I had in mind. PLP with focus on chest then shoulders alternating each Push A and Push B. Do you mind sharing what exercises you do for each session? No need to post rep ranges, I can work that out.
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post 1641143363 06-18-2021, 09:52 AM
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You have waaaaay too much volume.

Over 20 sets for chest alone

Your intensity must be nearly zero
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1641143733 06-18-2021, 09:57 AM
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#28
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Originally Posted By arn710⏩
You have waaaaay too much volume.

Over 20 sets for chest alone

Your intensity must be nearly zero
Srs? I don’t progressively up the weight on each exercise. For example, one week I might increase weight on flat bench and maintain and consolidate at a weight on the other exercises, then the next week, consolidate at the new flat bench weight and increase weight on a different exercise. I figured hitting each portion of the chest with enough volume might offset the lack of frequency, especially with enough rest on that muscle group in between.
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post 1641143993 06-18-2021, 10:02 AM
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Originally Posted By Matty5RA⏩
Srs? I don’t progressively up the weight on each exercise. For example, one week I might increase weight on flat bench and maintain and consolidate at a weight on the other exercises, then the next week, consolidate at the new flat bench weight and increase weight on a different exercise. I figured hitting each portion of the chest with enough volume might offset the lack of frequency, especially with enough rest on that muscle group in between.
Rather than getting random advice from strangers or me writing a novel, let me recommend these:

https://renaissanceperiodization.com...e-central-hub/

https://renaissanceperiodization.com...rophy-training
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1641144173 06-18-2021, 10:05 AM
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Started a PPL a few months ago and like it

Push day is very taxing though. I recommend alternating chest and shoulder workouts, because after two chest exercises your shoulders will be fukd already.
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Can't edit avi, mod tried to help but he couldn't figure it out either
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